This is a paired boxing workout. Boxers will complete each drill 4 times in a 20 second work, 10 seconds rest time.
The concept of this workout is very simple. Clients will do a series of exercises in ladder format. That is, they will complete 10 reps of each the first round, then 9 reps the second round, then 8 reps and so on until the final round of 1 rep each.
Partners work together to finish this push up ladder until all reps have been completed.
Make a team. Pick up stuff. Carry Stuff. Lift Stuff. Carry stuff back.
A quick boxing and running finisher that gets the whole class involved!
This is a very simple circuit of 8 exercises. Clients must work their way around completing 20 reps on each exercise. The number of repetitions decreases each round.
Boot Campers pair up for these fast paced 2 minute boxing intervals.
Burpees are better when they are broken up into blasts, correct?
This is a simple cardio finisher that is easy to add to the end of a workout, especially if it is strength focused.
It may seem like a simple circuit, but then it gets real as each round adds more exercises.
This EMOM drill really gets clients to work hard and then take a rest rather than just making them do a minute or two minutes of the same exercise.
This workout is from Nadinne Wilkinson of AMP Fitness Boxing. 7 rounds of boxing for boot campers in pairs, with a 10 minute group finisher and a 5 minute core burn.
4 rounds of 3 minutes of cardio, 2 minutes of strength and 1 minute of core to keep your clients on their toes.
While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.
Grab a rope and a group of 3 for this sprinting drill.
A partner drill to keep 2 people hustling and flowing. All you need is a tyre and 3 cones.
A simple warm-up of 2 cardio exercises and a handful of cones.
If you took a break for 2 or 3 weeks from running your sessions over Christmas and New Years then chances are that your bootcampers probably haven’t done much exercise wise in a few weeks (but that’s OK because you probably didn’t do much either. Ha!). Today’s workout is the workout I used at our first session back last year.
Set a stack of cones around 40m away from the main exercise area. When a team earns a point they must run out to the stack of cones to collect one. Add up the cones at the end of the round for the total score.