Workout 7 – Boxing HIIT

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: Squats and Hip Rolls

   15slow

   glutesquads
2. 2

   Warm-up: Slow Squats

   13slow

   glutesquads
3. 3

   Warm-up: Hip Circles

   11slow

   hips
4. 4

   Warm-up: Side Reaches

   16slow

   shouldersupper back
5. 5

   Warm-up: Shoulder Stretches in Squat

   14slow

   shoulderships
6. 6

   Warm-up: Shoulder Rolls

   14slow

   shoulders
7. 7

   Warm-up: Walkout to Downward Dog

   9slow

   hamstringsshoulders
8. 8

   Warm-up: Runners Lunge Stretch

   29slow

   hipship flexors
9. 9

   Warm-up: Shoulder Taps

   14smedium

   coreshoulders
10. 10

    Warm-up: Mountain Climbers

    7smedium

    corecardiovascular
11. 11

    Warm-up: Jog and Twists

    13smedium

    cardiovascularcore
12. 12

    Warm-up: Jumping Jacks

    8smedium

    cardiovascularfull body
13. 13

    Warm-up: Calf Raises

    12slow

    calves
14. 14

    Warm-up: Joint Rotations

    13slow

    ankleswrists
15. 15

    Reverse Lunge to Squat Jump

    40shigh

    glutesquads
16. 16

    Rest

    19slow
17. 17

    Plank Walkout with Elbow Drops

    39smedium

    coreshoulders
18. 18

    Rest

    24slow
19. 19

    Shadow Boxing: Double Jab, Cross, Uppercut

    40shigh

    shouldersarms
20. 20

    Rest

    16slow
21. 21

    Split Squat Pulses (Right Leg)

    20smedium

    quadsglutes
22. 22

    Split Squat Pulses (Left Leg)

    19smedium

    quadsglutes
23. 23

    Rest

    22slow
24. 24

    Lateral High Knees with Punch

    40shigh

    cardiovascularcore
25. 25

    Rest

    28slow
26. 26

    Shadow Boxing: Jab, Slip, Slip, Cross

    35smedium

    coreobliques
27. 27

    Rest

    20slow
28. 28

    Single Leg Hip Thruster (Right Leg)

    17smedium

    gluteshamstrings
29. 29

    Single Leg Hip Thruster (Left Leg)

    23smedium

    gluteshamstrings
30. 30

    Rest

    25slow
31. 31

    Bicycle Crunches and V-Ups

    36shigh

    coreabs
32. 32

    Rest

    27slow
33. 33

    Run the Punches and Switch Steps

    32shigh

    cardiovascularshoulders
34. 34

    Rest

    57slow
35. 35

    Double Reverse Lunge to Double Squat Jump

    43shigh

    glutesquads
36. 36

    Rest

    18slow
37. 37

    Plank Walkout with Elbow Drops

    42shigh

    coreshoulders
38. 38

    Rest

    22slow
39. 39

    Shadow Boxing: Jab, Jab, Cross, Uppercut, Uppercut

    34shigh

    shouldersarms
40. 40

    Rest

    26slow
41. 41

    Split Squat Pulse with Jump (Right Leg)

    16shigh

    quadsglutes
42. 42

    Split Squat Pulse with Jump (Left Leg)

    21shigh

    quadsglutes
43. 43

    Rest

    18slow
44. 44

    Lateral High Knees with Punch

    43shigh

    cardiovascularcore
45. 45

    Rest

    21slow
46. 46

    Shadow Boxing: Jab, Slip, Slip, Cross

    40smedium

    coreobliques
47. 47

    Rest

    24slow
48. 48

    Single Leg Hip Thruster (Right Leg)

    16smedium

    gluteshamstrings
49. 49

    Single Leg Hip Thruster (Left Leg)

    21smedium

    gluteshamstrings
50. 50

    Rest

    18slow
51. 51

    Bicycle Crunches and V-Ups

    38shigh

    coreabs
52. 52

    Rest

    24slow
53. 53

    Full Combo Boxing and Switch Steps

    35shigh

    full bodycardiovascular
54. 54

    Rest

    28slow
55. 55

    Cool-down: Full Body Stretch

    20slow

    full bodyspine
56. 56

    Cool-down: Spinal Twist

    24slow

    spinelower back
57. 57

    Cool-down: Hamstring Stretch

    25slow

    hamstrings
58. 58

    Cool-down: Cobra Stretch

    13slow

    absspine
59. 59

    Cool-down: Pigeon Pose with Thread the Needle

    50slow

    hipsglutes
60. 60

    Cool-down: Seated Side Stretch

    11slow

    obliqueslower back
61. 61

    Cool-down: Downward Dog to Forward Fold

    15slow

    hamstringscalves
62. 62

    Cool-down: Neck Stretch and Shoulder Rolls

    16slow

    neckshoulders

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Frequently Asked Questions