BodyWeight Advanced Training

In BodyWeight Advanced Training the level of exercises, workouts and intensity goes way up! Here, you’ll find workouts for strength, endurance, power, boxing along with circuit training and traditional bodyweight exercises. THIS is where it all comes together!

Boxing Footwork

Perform each exercise with as LITTLE Rest as Possible. Rest 2 minutes before continuing.

3 Min rounds

  • Side Shuffle

  • F/B Shuffle

  • Square Shuffle (Right, Forward, Left, Back)

  • Shuffle In/Out, Pivot w/ Ring

  • Jumping Jax

  • High Knees

  • Fast Feet

Basic Boxing Workout

WARMUP

SHADOW BOXING 5,3 Min Rounds

Rnd 1) 1-2

Rnd 2) 2-3

Rnd 4) 1-2-3

Rnd 5) 1-2-3-4

HEAVY BAG 5, 3 Min Rounds

Rnd 1) 1-2-3

Rnd 2) 1-1-2-3

Rnd 3) 1-2-3-4

Rnd 4) 2-3-2-1-1

Rnd 5) 1-1-2-3-4-1-1-2

FINISHER

Boxing Conditioning

WARM UP

CONDITIONING

  • 8, 1 min Rounds Shadow Boxing (focus on speed)

  • 10x20 yd Sprint PLUS 10 Burpees after every sprint

  • 3, 5 bag rounds, freestyle

  • 10 Min Jump Rope

Boxing Punching Drills

WARM UP

  • 3 min Round

  • Jump Rope

  • Fast Feet

  • 3 min Round -  Shadow Boxing with light db’s (Jab, Cross, Hooks)

HEAVY BAG 3 Minute Rounds

#1

  • Jabs Only

#2 

  • Dbl Jab - Cross

#3

  • Jab - Cross - Hook

#4

  • Any combo of 4 punches

#5 

  • Any combo of punches with shuffle in between combos

#6

  • Non-stop Punches (focus on rotation of hips and pivot)

#7

  • 20 Power Hooks

  • 20 Power Crosses

  • 40 QUALITY Jabs

FINISHER

Boxing Conditioning

30/30/3

Perform each exercise for 30 seconds for 3 minutes total. rest 1 minute between rounds

#1

  • Circle L

  • Circle R

#2

#3

#4

30/30/5 x 2

  • continuous punches on bag

  • freestyle with Movement

  • Power Punches

  • pushups

  • Squat