Wholey Fit! Boxing Workout

Whether you're shadow boxing or boxing with a partner or heavy bag here's a great routine to get you sweating! 

All the sets are done Tabata style - 20 seconds of work, 10 seconds of recovery repeated for a total of 8 sets.  In the 20 seconds of work GO HARD :)

Warm up for 5-10 minutes.

Tabata #1:

20 sec Bench/chair dips

10 sec Recovery  

 Repeat for a total of 8 sets.

Tabata #2:

20 sec Jabs (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc.)

10 sec Recovery

 Repeat for a total of 8 sets.

Tabata #3:

20 sec Reverse flyes

10 sec Recovery

 Repeat for a total of 8 sets.

Tabata #4:

20 sec Crosses (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)

10 sec Recovery

 Repeat for a total of 8 sets.

Tabata #5:

20 sec Hip Lifts (use chair for more ROM)

10 sec Recovery

 Repeat for a total of 8 sets.

Tabata #6:

20 sec Hooks (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)

10 sec Recovery

 Repeat for a total of 8 sets.

Tabata #7:

20 sec Squat pulse (hold it low and pulse)

10 sec Recovery

 Repeat for a total of 8 sets.

Tabata #8:

20 sec Upper Cuts (alternate left and right lead ie. set 1 left lead, set 2 right lead, set 3 left lead etc)

10 sec Recovery

Repeat for a total of 8 sets.

Cool down and stretch. 

There you have it! 

If you're unsure of any of the exercises e-mail me at info@wholeyfit and I'll explain them better, or call me at 604-773-4660 to set up an appointment.  I have enough equipment for 20 people - check out my small group personal training rates at http://www.wholeyfit.ca/

exercise + friends = FUN!!!!