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Ensure you warm up all joints and major muscle groups. Include a short cardio section in your warm up to raise the heart rate.
This workout is intended as a shadow boxing/bodyweight workout. It burns between 200-300 cals in the 24 minutes for a small (60kg) relatively fit female. So calorie burn potential is higher.
Round 1:
30 seconds on for each punch, for a total of 3 minutes. No rest between punches.
- Jab
- Cross
- Fast in front
- Left knee
- Right knee
- High knees (running)
Rest for 1 minute
Round 2:
1 minute work with 20 second rest between each punch combo. A total of 5 minutes work.
- Jab, Cross, Upper, Hook
- Jab, Cross, Upper
- Jab, Cross
- Jab
- Cross
Rest for 45 seconds
Round 3:
2 minutes work on each punch with 30 seconds rest between. A total of 7 and a half minutes work.
- Get down to knees stand up to Jab Cross
- Squat and punch
- Sit and punch
Rest for one minute.
Round 4:
3 mins total work with no rest.
- 10 uppers …1 get up (get down onto the belly and stand up)
- 20 uppers …2 get ups
- 30 uppers…3 get ups
- 40 uppers…4 get ups.
- Continue up to 100 uppers and 10 get ups up to 3 minutes.
You are done!!!
Blog contribution by:
Hayley Warner
Believe In Health And Fitness
