Boxing Workout Ideas: The “Punch, Run, Bodyweight”

PUNCH RUN BODYWEIGHT

I’m a huge fan of including Boxing Workouts in your Bootcamp / Classes! There are so many fitness benefits when it comes to boxing and this is a quick, fun, and easy one that requires little to no equipment – all you need are the gloves and pads! The “Punch, run, bodyweight” drill gets the heart rate up and helps improve metabolic conditioning.

This drill works great in: 

  • Group Fitness classes where all your members are paired up – one participant wearing gloves and the other participant wearing pads.
  • Group Fitness classes where each participant has their own boxing bag to work on
  • 1 on 1 Personal Training sessions where the trainer would hold the focus pads and the client would be the boxer 

 

The Drill Breakdown

4 Minute Drill: 

20 seconds of straight punches

20 seconds shuttle running

20 seconds a bodyweight challenge movement (Boxer does Push-ups, Pad Holder does Squat Jumps)

Repeat 4 times for a 4 minute drill 

 

60 second break to give the boxer and pad holder a chance to switch roles and catch their breath.

 

Repeat the drill now that the ‘boxer’ is the ‘pad holder’ and the ‘pad holder’ is the ‘boxer’.

 

The following is a video explanation you can click here to watch the video on Tik Tok (note: you don’t need to have a Tik Tok account to view the video).

 

Variations on “Punch, Run, Bodyweight”

To vary the drill, you could change the punch each minute within a round. 

For example:

  • Minute 1 is done with straight punches
  • Minute 2 is done with uppercuts
  • Minute 3 is done with a combination
  • Minute 4 is done with ‘2 to 10’s”

 

You could also change the ‘run’ each time:

  • Minute 1 is done with a shuttle run
  • Minute 2 is done with a lateral shuttle run
  • Minute 3 is done with walking lunges
  • Minute 4 is done with long jumps

 

You could change the bodyweight exercise each time:

  • Minute 1 is done with a shuttle run
  • Minute 2 is done with a lateral shuttle run
  • Minute 3 is done with walking lunges
  • Minute 4 is done with long jumps

 

Summary

I personally keep the drill exactly the same for the four-minute rounds because I feel it’s such a quick, intense drill that changing too many things may reduce the participants’ intensity (while there is often mental lag time in switching activities). In saying that however, if you feel your participant will enjoy the drill if it’s more varied, go for it.

 

If you liked this workout, the following are some of my other favourite boxing workouts:

–   The “10, 10, 10

–   The “10, 20, 30, 4

–   The “2 to 20’s

If you’d like further your education as a Fitness Professional you may want to check out our CEU Courses for Personal Trainers, Bootcamp Workout Ideas or our Bootcamp Certification.

About

Jono is the Co Founder and Director at Fitness Education Online, one of the largest providers of online CEC courses for Fitness Professionals. Jono has been in the industry since 2009 and also a best selling author, a podcast host and a winner of the Fitness Australia Educator of The Year Award.. Fitness Education Online also have one of the largest Facebook Groups in the world for Fitness Professionals with over 15,000 members click here to join.