If you’re running any bootcamp classes, you might want to consider adding some “Boxing for Fitness” workouts to your routine. Boxing Workouts have a heap of benefits, they are a lot of fun, and they allow your participants to pair up and get to know each other.
Here, I’m sharing one of my favorite boxing workouts for Bootcamp. It’s important to note that this is more of a “fitness” oriented boxing workout, and not one intended to train one in the sport of boxing or martial arts. Training for specific martial arts such as Muay Thai will be tailored for those athletes.
The “10-10-10”
First, you’ll pair your participants up. One person will be the “boxer” and put on the gloves, the other person will be the “pad holder” and put on a pair of focus pads. The “boxer” will box for four minutes straight and then the participants will switch roles with the “boxer” becoming the “pad holder”, and the “pad holder” becoming the “boxer”.
Round 1: 60 seconds
Participants need to try and get through as much of the workout below as possible in each 60 second round. Once your 60 second timer goes off, all participants will stop boxing, regardless of how much of the workout they have completed, and rest period is taken.
10 straight punchess, 10 uppercuts, 10 punches above the head, 1 shuttle run
20 straights, 20 uppercuts, 20 punches above the head, 2 shuttle runs
30 straights, 30 uppercuts, 30 punches above the head, 3 shuttle runs
20-second break
Round 2: 60 seconds (same person boxing)
10 straights, 10 uppercuts, 10 punches above the head, 1 shuttle run, 1 squat jump
20 straights, 20 uppercuts, 20 punches above the head, 2 shuttle runs, 2 squat jumps
30 straights, 30 uppercuts, 30 punches above the head, 3 shuttle runs, 3 squat jumps
20-second break
Round 3: 60 seconds (same person boxing)
10 straights, 10 uppercuts, 10 punches above the head, 1 shuttle run, 1 squat jump, 1 sit up and punch
20 straights, 20 uppercuts, 20 punches above the head, 2 shuttle runs, 2 squat jumps, 2 sit up and punch
30 straights, 30 uppercuts, 30 punches above the head, 3 shuttle runs, 3 squat jumps, 3 sit up and punch
Switch roles
After these three rounds, the participants will switch roles with the “boxer” becoming the “pad holder” and vice versa. Participants will perform this drill again but with their roles reversed.
I’ve used the exercises “squat jumps” and “sit-ups” in this workout example, but you could replace them with whatever exercises you like, including lunges, jumping jacks, push-ups – whatever you think is appropriate for your bootcamp participants.
If you’d like further education when it comes to running a successful Bootcamp, you may want to check out this Bootcamp Level 1 CEC course.
