Workout 1 – Six Rounds Bodyweight

This program focuses on boxing inspired training and functional movement. This is executed through a combination of high intensity intervals with body weight exercises and light/medium strength workouts. Shadow boxing is an integral part of each workout, allowing you to learn and improve the boxing basics such as stance, boxer guard, the 6 punches and simple defense moves. As well as seeing development in your cardiovascular endurance and stamina, you will also build your overall strength, coordination and balance. This program  will allow you to burn calories whilst having fun as well as learning a new skill which can only get better and better!

Exercises in This Workout

1. 1

   Warm-up: Head Rolls

   6slow

   neck
2. 2

   Warm-up: Shoulder Rolls

   15slow

   shoulders
3. 3

   Warm-up: Squat with Rotation

   23slow

   quadsglutes
4. 4

   Warm-up: Hip Circles

   7slow

   hipslower back
5. 5

   Warm-up: Walkout to Plank & Downward Dog

   18smedium

   full bodycore
6. 6

   Warm-up: Spider Lunges

   15smedium

   hipsgroin
7. 7

   Warm-up: Push-ups

   16smedium

   chestshoulders
8. 8

   Warm-up: Jog & High Knees

   10smedium

   legscardio
9. 9

   Warm-up: Twists

   10smedium

   coreobliques
10. 10

    Warm-up: Boxer Bounce

    10smedium

    calvescardio
11. 11

    Warm-up: High Knees

    5shigh

    legscardio
12. 12

    Warm-up: Jumping Jacks

    12smedium

    full bodycardio
13. 13

    Warm-up: Shadow Boxing (1s & 2s)

    9smedium

    shouldersarms
14. 14

    Warm-up: Shadow Boxing (3s & 4s)

    6smedium

    shouldersarms
15. 15

    Warm-up: Shadow Boxing (Uppercuts)

    11smedium

    shouldersarms
16. 16

    Warm-up: Quick Feet

    6shigh

    calvescardio
17. 17

    Rest

    2 minlow
18. 18

    Round 1: 1-2 Combos (Jabs & Crosses)

    31shigh

    shouldersarms
19. 19

    Round 1: Walkout Push-ups

    28shigh

    chestshoulders
20. 20

    Round 1: 3-4 Combos (Hooks)

    33shigh

    shouldersarms
21. 21

    Round 1: Walkout Push-ups

    29shigh

    chestshoulders
22. 22

    Round 1: 5-6 Combos (Uppercuts)

    31shigh

    shouldersarms
23. 23

    Round 1: Walkout Push-ups

    31shigh

    chestshoulders
24. 24

    Rest

    58slow
25. 25

    Round 2: Triple Jab

    31shigh

    shouldersarms
26. 26

    Round 2: Triple Cross

    28shigh

    shouldersarms
27. 27

    Round 2: Jumps and High Knees

    21shigh

    legscardio
28. 28

    Round 2: Skipping

    9shigh

    calvescardio
29. 29

    Round 2: Double Jab Cross

    30shigh

    shouldersarms
30. 30

    Round 2: Double Jab Cross Uppercut

    32shigh

    shouldersarms
31. 31

    Round 2: Jumps and High Knees

    27shigh

    legscardio
32. 32

    Rest

    1 minlow
33. 33

    Round 3: Jab Rear Uppercut

    30shigh

    shouldersarms
34. 34

    Round 3: Jab Rear Uppercut Cross

    29shigh

    shouldersarms
35. 35

    Round 3: Jab Rear Uppercut Cross Lead Hook

    34shigh

    shouldersarms
36. 36

    Round 3: Lead Hook Lead Uppercut Rear Hook

    29shigh

    shouldersarms
37. 37

    Round 3: Lead Hook Lead Uppercut Rear Hook Rear Uppercut

    27shigh

    shouldersarms
38. 38

    Round 3: Quick Feet Shuffle

    34shigh

    legscardio
39. 39

    Rest

    57slow
40. 40

    Round 4: Jab Cross Duck

    34shigh

    shouldersarms
41. 41

    Round 4: Jab Cross Duck Rear Uppercut

    29shigh

    shouldersarms
42. 42

    Round 4: Jab Cross Duck Rear Uppercut Lead Hook

    30shigh

    shouldersarms
43. 43

    Round 4: Freestyle Shadow Boxing

    29shigh

    shouldersarms
44. 44

    Round 4: Switch Steps

    32shigh

    legscardio
45. 45

    Round 4: Sprawls

    30shigh

    full bodycore
46. 46

    Rest

    55slow
47. 47

    Round 5: Traveling 1-2s

    2 minhigh

    shouldersarms
48. 48

    Round 5: Alternating Jumping Jacks

    58shigh

    full bodycardio
49. 49

    Round 5: Boxer Bounce & Speed 1-2s

    2 minhigh

    shouldersarms
50. 50

    Rest

    55slow
51. 51

    Round 6: Seated Knee Tucks

    34smedium

    coreabs
52. 52

    Round 6: Bicycle Crunches

    31smedium

    coreobliques
53. 53

    Round 6: Flutter Kicks

    27smedium

    corelower abs
54. 54

    Round 6: Leg Drops with Hip Lift

    31smedium

    coreabs
55. 55

    Round 6: Mountain Climbers

    27shigh

    coreshoulders
56. 56

    Round 6: Elbow Plank

    34smedium

    coreshoulders
57. 57

    Rest

    30slow
58. 58

    Cool Down: Lying Spinal Twist

    18slow

    lower backspine
59. 59

    Cool Down: Knees to Chest

    9slow

    lower back
60. 60

    Cool Down: Hamstring Stretch

    23slow

    hamstrings
61. 61

    Cool Down: Cobra / Child's Pose Flow

    16slow

    spinelower back
62. 62

    Cool Down: Downward Dog

    8slow

    hamstringscalves
63. 63

    Cool Down: Thread the Needle

    15slow

    shouldersupper back
64. 64

    Cool Down: Lunge with Hip Rock

    23slow

    hip flexorships

More Full-Body Workouts Workouts

Workout 2 – Six Rounds Bodyweight

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Workout 6 – Upper Body Strength

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Workout 10. Full Body

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Workout 6. Upper Body

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Workout 5 – Lower Body Strength

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Workout 4. Lower Body

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Frequently Asked Questions