Workout 2 – 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

   Neck Rolls

   5slow

   neck
2. 2

   Shoulder Rolls

   15slow

   shouldersupper back
3. 3

   Standing Side Stretch

   9slow

   coreshoulders
4. 4

   Torso Rotations

   11slow

   corespine
5. 5

   Wide Stance Squats

   24slow

   glutesquads
6. 6

   Walkout to Lunge Rotation

   28smedium

   full bodyhips
7. 7

   Downward Dog

   7slow

   calveshamstrings
8. 8

   Plank Shoulder Taps

   11smedium

   coreshoulders
9. 9

   Mountain Climbers

   10shigh

   corecardiovascular
10. 10

    Shadow Boxing Warm-up

    33smedium

    shouldersarms
11. 11

    Rest

    1 minlow

    full body
12. 12

    Straight Punches (1s and 2s)

    32shigh

    shouldersarms
13. 13

    Skipping (Imaginary Rope)

    15smedium

    calvescardiovascular
14. 14

    High Knees

    12shigh

    cardiovascularhip flexors
15. 15

    Freestyle Shadow Boxing (Jabs, Crosses, Hooks)

    33shigh

    shouldersarms
16. 16

    Skater Lunges

    31shigh

    glutesquads
17. 17

    Shadow Boxing (Uppercuts Focus)

    29shigh

    shouldersarms
18. 18

    Skater Lunges (Repeat)

    28shigh

    glutesquads
19. 19

    Rest

    2 minlow

    full body
20. 20

    Squat Combo (Punches + Jump Squats)

    34shigh

    quadsglutes
21. 21

    Push-ups

    30shigh

    chestshoulders
22. 22

    Reverse Lunge and Punch

    24smedium

    quadsglutes
23. 23

    Squat Combo (Repeat)

    33shigh

    quadsglutes
24. 24

    Push-ups (Repeat)

    29shigh

    chestshoulders
25. 25

    Reverse Lunge and Punch (Repeat)

    34smedium

    quadsglutes
26. 26

    Rest

    59slow

    full body
27. 27

    Straight Punches (Speed Focus)

    26shigh

    shouldersarms
28. 28

    Skipping

    17smedium

    calvescardiovascular
29. 29

    High Knees

    11shigh

    cardiovascularhip flexors
30. 30

    Shadow Boxing (Hooks Focus)

    40shigh

    shouldersarms
31. 31

    Skater Lunges

    25shigh

    glutesquads
32. 32

    Shadow Boxing (Uppercuts Focus)

    33shigh

    shouldersarms
33. 33

    Skater Lunges (Repeat)

    29shigh

    glutesquads
34. 34

    Rest

    52slow

    full body
35. 35

    Squat Combo (Repeat)

    35shigh

    quadsglutes
36. 36

    Push-ups (Repeat)

    28shigh

    chestshoulders
37. 37

    Reverse Lunge and Punch (Repeat)

    32smedium

    quadsglutes
38. 38

    Squat Combo (Repeat)

    32shigh

    quadsglutes
39. 39

    Push-ups (Repeat)

    27shigh

    chestshoulders
40. 40

    Reverse Lunge and Punch (Repeat)

    29smedium

    quadsglutes
41. 41

    Rest

    2 minlow

    full body
42. 42

    Slip Drill (1-2-1-Slip)

    35shigh

    coreshoulders
43. 43

    Slip and Hook Combo

    25shigh

    coreshoulders
44. 44

    Slip and Double Hook Combo

    27shigh

    coreshoulders
45. 45

    Slip Back Combo

    30shigh

    corelegs
46. 46

    Complex Slip Combo

    34shigh

    coreshoulders
47. 47

    Burpees

    28shigh

    full bodycardiovascular
48. 48

    Rest

    58slow

    full body
49. 49

    Straight Leg Sit-ups

    28smedium

    core
50. 50

    Oblique Heel Taps (Penguins)

    31smedium

    core
51. 51

    Crunch Kicks

    29smedium

    corehips
52. 52

    Combat Sit-ups

    34smedium

    coreshoulders
53. 53

    Elbow Plank

    23smedium

    coreshoulders
54. 54

    Plank Hip Dips (Rainbows)

    36shigh

    core
55. 55

    Rest

    28slow

    full body
56. 56

    Abdominal Stretch

    14slow

    coreneck
57. 57

    Neck Stretches

    10slow

    neck
58. 58

    Child's Pose

    11slow

    lower backhips
59. 59

    Thread the Needle

    24slow

    shouldersupper back
60. 60

    Pigeon Pose Variation

    44slow

    gluteships
61. 61

    Seated Hamstring Stretch

    23slow

    hamstrings
62. 62

    Lunge Hip Flexor Stretch

    17slow

    hip flexorsquads
63. 63

    Standing Chest Stretch

    13slow

    chestshoulders
64. 64

    Standing Shoulder and Tricep Stretch

    21slow

    shoulderstriceps

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Frequently Asked Questions