Boxing workout for Uneven Numbers:
Hi guys! Happy Friday! I hope your week is going well. Since our Boxing Workouts for Personal Trainers mini course is currently on special I thought I’d share one of my favourite cardio boxing drills!
My favourite drill is the “Power of 3”! I love this drill because it works a TREAT when you have uneven numbers! It can suck when you as the Trainer has to pad up (especially in big groups) because you can’t keep an eye on technique and there could be participants that are struggling to get the hang of the drill… and you know IF you could only you could go over there and help them for a minute or two they would be so much better off and get a WAY better workout… BUT you’re stuck because you don’t want to let your partner down! That breaks my heart when I’m in that situation which is why I love this drill :)!
Power of 3 (Option A)
– Everyone is in groups of 3
– 2 boxers and 1 pad holder
Minute 1:
Boxer 1 throws continuous straights
Boxer 2 does a 10m shuttle run… once Boxer 2 comes back from their shuttle run – they tag “Boxer 1″…
Boxer 2 then throws the continuous straights while Boxer 1 does the shuttle run
Repeat for 60seconds
20sec break… in that break participants change roles… one of the boxers becomes the “padder” and the “padder” becomes one of the boxers (and one of the boxers will have to box again)…. repeat the drill for 60secs
20sec break… in that break participants change roles again.. and whoever hasn’t had a turn of being the pad holder becomes the pad holder… repeat the drill for 60secs
That will take 4mins (3mins of work and 60seconds of breaking)… I would then repeat the exact same drill again… but change “straights” to “uppers” and change the shuttle run to “walking lunges” or “side shuttle” or something!
If things are going well with your group of 3 and you want to add another drill – you can also throw in “Option B”.
Power of 3 (Option B)
– Everyone is in groups of 3
– 2 boxers and 1 pad holder
– Pick a “combo” (e.g. Left Straight, Right Straight, Left Hook, Right Straight
Minute 1
Boxer 1: Throws the combo 5 times
Boxer 2: Is holding a plank
Once Boxer one has thrown 5 combo’s – the boxers switch roles… So Boxer 2 throws that same combo 5 times while Boxer 1 holds a plank
Repeat for 60seconds
20sec break… in that break participants change roles… so one of the boxers becomes the “padder” and the “padder” becomes one of the boxers (and one of the boxers will have to box again)….. repeat the drill for 60secs
20sec break… in that break participants change roles again.. and whoever hasn’t had a turn of being the pad holder becomes the pad holder… repeat the drill for 60secs
That will take 4mins (3mins of work and 60seconds of breaking)… I would then repeat the exact same drill again… but use a different combo and change the plank to a “side plank” or a “bridge” or something!
Once you know how to use this structure there’s unlimited options you can use! I’ve got a video of this which I’ve posted in the community Facebook Group which runs through these drills and a few more! If you want me to tag you in it just reply to this email with your Facebook name and i’ll tag you!
A couple reasons why this works well
1: Working in groups of 3 is great for a community feel! Pairs is “ok” but often people can just keep pairing with the friend they came with. Groups of 3 ensures you meet more people!
2: Participants spend more time boxing (which is the fun part). In a normal boxing session you box 1/2 the time and pad half the time… In this format you box 2/3 of the time and pad 1/3 of the time!
3: Works well if you have uneven numbers or even number!
If you’re looking for a boxing course full of drills and workout ideas, check our mini online course: Boxing Workouts for Personal Trainers and Bootcamp
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