Workout 8 – Combo

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: Jogging in Place

   8slow

   full bodycalves
2. 2

   Warm-up: Heel Flicks

   6slow

   hamstringsquads
3. 3

   Warm-up: High Knees

   7smedium

   hip flexorscore
4. 4

   Warm-up: Jog with Upward Punches

   8slow

   shouldersarms
5. 5

   Warm-up: Chest Openers (Crisscross)

   18slow

   chestshoulders
6. 6

   Warm-up: Bodyweight Squats

   18slow

   glutesquads
7. 7

   Warm-up: Shoulder Rolls

   26slow

   shouldersupper back
8. 8

   Warm-up: Torso Twist and Reach

   31slow

   spinecore
9. 9

   Warm-up: Shadow Boxing (Jabs and Crosses)

   13smedium

   shouldersarms
10. 10

    Warm-up: Shadow Boxing (Hooks)

    9smedium

    shouldersarms
11. 11

    Warm-up: Shadow Boxing (Uppercuts)

    19smedium

    shouldersbiceps
12. 12

    Warm-up: Roll Down to Lunge

    24slow

    spinehamstrings
13. 13

    Warm-up: Downward Dog

    16slow

    hamstringsshoulders
14. 14

    Warm-up: Push-ups

    6smedium

    chesttriceps
15. 15

    Rest

    25slow
16. 16

    Squat Jump Forward, Jog Back

    35shigh

    quadsglutes
17. 17

    Single-Arm Snatch (Right)

    35shigh

    full bodyshoulders
18. 18

    Floor Jacks

    34shigh

    coreshoulders
19. 19

    Squat Jump Forward, Jog Back (Round 2)

    23shigh

    quadsglutes
20. 20

    Single-Arm Snatch (Left)

    35shigh

    full bodyshoulders
21. 21

    Floor Jacks (Round 2)

    20shigh

    coreshoulders
22. 22

    Rest

    37slow
23. 23

    Pendulum Lunge (Right)

    16smedium

    quadsglutes
24. 24

    Pendulum Lunge (Left)

    13smedium

    quadsglutes
25. 25

    Single Arm Thruster (Right)

    34shigh

    shouldersquads
26. 26

    Standing Oblique Crunch (Right)

    28smedium

    coreobliques
27. 27

    Pendulum Lunge (Round 2, Right)

    17smedium

    quadsglutes
28. 28

    Pendulum Lunge (Round 2, Left)

    13smedium

    quadsglutes
29. 29

    Single Arm Thruster (Left)

    30shigh

    shouldersquads
30. 30

    Standing Oblique Crunch (Left)

    22smedium

    coreobliques
31. 31

    Rest

    2 minlow
32. 32

    Shadow Boxing: Ones and Twos (Jabs/Crosses)

    2 minmedium

    shouldersarms
33. 33

    Shadow Boxing: Hooks

    38smedium

    shoulderscore
34. 34

    Shadow Boxing: Hooks with Rolls

    21smedium

    shoulderscore
35. 35

    Shadow Boxing: Uppercuts

    23shigh

    shouldersbiceps
36. 36

    Shadow Boxing: Fast Uppercuts with Quick Feet

    38shigh

    shouldersbiceps
37. 37

    Rest

    30slow
38. 38

    Boxing Combo: Jab, Cross, Hook

    37smedium

    shouldersarms
39. 39

    Boxing Combo: Jab, Cross, Hook, Hook

    27smedium

    shouldersarms
40. 40

    Boxing Combo: All 6 Punches

    33shigh

    shouldersarms
41. 41

    Boxing Combo: Reverse 6 Punches

    35shigh

    shouldersarms
42. 42

    Boxing Combo: 1-2s with High Knees

    45shigh

    shoulderscardiovascular
43. 43

    Rest

    1 minlow
44. 44

    Squat Jumps 180 Turn

    38shigh

    quadsglutes
45. 45

    Alternating Snatches

    28shigh

    full bodyshoulders
46. 46

    Mountain Climbers & Floor Jacks Combo

    29shigh

    coreshoulders
47. 47

    Squat Jumps 180 Turn (Round 2)

    25shigh

    quadsglutes
48. 48

    Alternating Snatches (Round 2)

    39shigh

    full bodyshoulders
49. 49

    Mountain Climbers & Floor Jacks Combo (Round 2)

    23shigh

    coreshoulders
50. 50

    Rest

    31slow
51. 51

    Jumping Lunges

    36shigh

    quadsglutes
52. 52

    Double Arm Thrusters

    30shigh

    shouldersquads
53. 53

    Jumping Lunges (Round 2)

    26shigh

    quadsglutes
54. 54

    Double Arm Thrusters (Round 2)

    35shigh

    shouldersquads
55. 55

    Russian Twists

    53smedium

    coreobliques
56. 56

    Rest / Transition to Cool Down

    19slow
57. 57

    Cool Down: Child's Pose

    36slow

    lower backhips
58. 58

    Cool Down: Downward Dog

    14slow

    hamstringscalves
59. 59

    Cool Down: Thread the Needle

    24slow

    shouldersupper back
60. 60

    Cool Down: Triceps Stretch

    24slow

    tricepsshoulders
61. 61

    Cool Down: Seated Head-to-Knee Forward Bend

    18slow

    hamstringslower back
62. 62

    Cool Down: Seated Twist / Hip Stretch

    38slow

    hipsspine
63. 63

    Cool Down: Standing Forward Fold (Ragdoll)

    14slow

    lower backhamstrings
64. 64

    Cool Down: Standing Side Stretch

    10slow

    obliquesshoulders
65. 65

    Cool Down: Breathing

    9slow

    full body

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Frequently Asked Questions