Workout 5 – Lower Body Strength

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: Shadow Boxing Basics (Ones and Twos)

   20slow

   shouldersarms
2. 2

   Warm-up: Hooks and Uppercuts

   8slow

   shouldersarms
3. 3

   Warm-up: Jog / Heel Flicks

   18smedium

   full bodycalves
4. 4

   Warm-up: High Knees

   8shigh

   legscore
5. 5

   Warm-up: Jumping Jacks

   10smedium

   full bodycalves
6. 6

   Warm-up: Reverse Lunge with Knee Drive

   26smedium

   quadsglutes
7. 7

   Warm-up: Plank to Downward Dog

   13slow

   coreshoulders
8. 8

   Warm-up: Hip Stretch / Lunge Stretch

   18slow

   hipsglutes
9. 9

   Warm-up: Deep Squat

   11slow

   hipsglutes
10. 10

    Warm-up: Hip Circles

    26slow

    hipslower back
11. 11

    Warm-up: Torso Twists

    23slow

    spinecore
12. 12

    Rest / Explanation

    13slow
13. 13

    Boxing Round 1: Double Jab Cross (1-1-2)

    29smedium

    shouldersarms
14. 14

    Boxing Round 1: Cross-Cross-Jab (2-2-1)

    34smedium

    shouldersarms
15. 15

    Boxing Round 1: Hooks & Duck (3-4-Duck)

    40shigh

    shoulderscore
16. 16

    Boxing Round 1: Combo with Uppercuts (3-4-Duck-5-6)

    21shigh

    shouldersarms
17. 17

    Rest / Explanation

    47slow
18. 18

    Strength Round 1: Drop Squats

    23shigh

    quadsglutes
19. 19

    Strength Round 1: Dumbbell Swing Squats

    28smedium

    gluteshamstrings
20. 20

    Strength Round 1: Curtsy Lunges

    44smedium

    glutesquads
21. 21

    Rest

    22slow
22. 22

    Strength Round 1: Drop Squats (Round 2)

    18shigh

    quadsglutes
23. 23

    Strength Round 1: Dumbbell Swing Squats (Round 2)

    29smedium

    gluteshamstrings
24. 24

    Strength Round 1: Curtsy Lunges (Round 2)

    39smedium

    glutesquads
25. 25

    Strength Round 1: Drop Squats (Round 3)

    23shigh

    quadsglutes
26. 26

    Rest / Explanation

    56slow
27. 27

    Boxing Round 2: Uppercuts

    33smedium

    shouldersarms
28. 28

    Boxing Round 2: 1-2 Slip Back

    25smedium

    corelegs
29. 29

    Boxing Round 2: 1-2 Slip Back + Uppercuts

    31shigh

    full bodycore
30. 30

    Boxing Round 2: Freestyle Shadow Boxing

    32shigh

    full body
31. 31

    Rest / Explanation

    47slow
32. 32

    Strength Round 2: Hip Thrusts

    50smedium

    gluteshamstrings
33. 33

    Strength Round 2: RDLs (Romanian Deadlifts)

    47smedium

    hamstringsglutes
34. 34

    Strength Round 2: Forward Lunges

    27smedium

    quadsglutes
35. 35

    Rest

    7slow
36. 36

    Strength Round 2: Hip Thrusts (Round 2)

    35smedium

    gluteshamstrings
37. 37

    Strength Round 2: RDLs (Round 2)

    41smedium

    hamstringsglutes
38. 38

    Strength Round 2: Forward Lunges (Round 2)

    32smedium

    quadsglutes
39. 39

    Rest / Explanation

    42slow
40. 40

    Boxing Round 3: Moving 1-2s

    48smedium

    shouldersarms
41. 41

    Boxing Round 3: Boxer's Bounce with Callouts

    2 minhigh

    full bodycalves
42. 42

    Boxing Round 3: Speed 1-2s

    7shigh

    shouldersarms
43. 43

    Rest / Explanation

    49slow
44. 44

    Strength Round 3: Calf Raises

    31slow

    calvesankles
45. 45

    Strength Round 3: Tempo Squats

    2 minmedium

    quadsglutes
46. 46

    Strength Round 3: High Knees

    8shigh

    legscore
47. 47

    Rest

    26slow
48. 48

    Strength Round 3: Calf Raises (Round 2)

    40slow

    calvesankles
49. 49

    Strength Round 3: Tempo Squats (Round 2)

    46smedium

    quadsglutes
50. 50

    Strength Round 3: High Knees (Round 2)

    16shigh

    legscore
51. 51

    Rest / Transition

    27slow
52. 52

    Cool Down: Forward Fold

    14slow

    hamstringslower back
53. 53

    Cool Down: Ragdoll Sway

    19slow

    lower backspine
54. 54

    Cool Down: Lying Spinal Twist

    27slow

    spineglutes
55. 55

    Cool Down: Lying Knee Hug

    11slow

    lower backhips
56. 56

    Cool Down: Lying Glute Stretch

    15slow

    gluteships
57. 57

    Cool Down: Lying Knee Hug (Ankle Circles)

    8slow

    ankleslower back
58. 58

    Cool Down: Seated Hamstring Stretch

    24slow

    hamstrings
59. 59

    Cool Down: Cobra Stretch

    12slow

    corespine
60. 60

    Cool Down: Downward Dog

    6slow

    hamstringscalves
61. 61

    Cool Down: Standing Shoulder Stretch

    12slow

    shoulders

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Workout 1. Legs and Glutes

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Workout 2 – Six Rounds Bodyweight

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Workout 5. Core and Cardio

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Workout 1 – Six Rounds Bodyweight

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Workout 8 – Combo

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Frequently Asked Questions