This boxing-inspired 30-min workout will get your sweating and feeling pumped. You can use a heavy-bag or light dumbbells or shadowbox.
Exercise courtesy Danielle Burrell, C.P.T., founding trainer, Rumble Boxing, New York City.
Hers Workouts
Here is everything you need to know if you're thinking of incorporating boxing into your training.
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Directions
3 Minute Warmup
- Jumping Jack (30 sec)
- High Knee (30 sec)
- Mountain Climber (30 sec)
- Speed Squat (30 sec)
- Fast Feet (30 sec)
- Forward Lunge (30 sec)
Each round is 3 min with 45-sec rest in between.
Round 1:
(45 sec. each combo/exercise)
- Jab, Cross
- Jab + Cross (2x), Duck (Squat)
- Jab, Cross, Front Hook
- Jab (2x), Cross
Round 2:
(45 sec. each combo/exercise)
- Front Hook, Back Hook
- Front Hook, Duck (Squat), Back Hook, Duck (Squat)
- Front Hook, Back Hook, Front Uppercut, Back Uppercut
- Front Uppercut + Back Uppercut (as fast as possible)
Round 3:
(45 sec. each combo/exercise)
- Jab + Cross (20x), Duck (Squat) (2x), Front Uppercut + Back Uppercut (20x)
- Front Uppercut + Back Uppercut (20x), 2 Burpees, Front Hook + Back Hook (20x)
- Jab, Cross, Front Hook
- Jab, Cross, Front Hook, Duck (Squat)
Round 4:
(45 sec. each combo/exercise)
- Front Hook (3x)
- Cross (3x)
- Jab + Cross (as fast as possible)
- Front Hook, Cross, Duck (Squat), Cross
Round 5:
Challenge round!
- 1 Burpee, Jab + Cross (10x)
- 2 Burpees, Jab + Cross (8x)
- 3 Burpees, Jab + Cross (6x)
- 4 Burpees, Jab + Cross (4x)
- 5 Burpees, Jab + Cross (2x)
- 20 High-Knee Sprints
- Cooldown