Basic Workout

by William Quinteros, Boxing Trainer

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11 ROUNDS TOTAL

Each round is 3 minutes with a 30 seconds warning before the end.

Skipping

ROUNDS 1 - 2 - 3

SKIPPING

3 rounds of skipping in front of the mirror
In between each round : 5 push-ups “exhale on the way up”

Rest & Prepare

ROUND 4

REST & PREPARE

Put wraps or bag gloves.
Drink water

Shadow Boxing

ROUNDS 5 - 6 - 7

SHADOW BOXING

ROUND 5 : Focus on proper stance “1-2”
ROUND 6 : Focus on proper stance “2-3”
ROUND 7 : Head motion encounter

Bag Work

ROUNDS 8 - 9 - 10

BAG WORK

ROUND 8 : Focus on proper stance “1-2”
ROUND 9 : Focus on proper stance “2-3”
ROUND 10 : Head motion encounter

Punches

ROUND 11

PUNCHES

A > CONSTANT STRAIGHT PUNCHES
“Focus on shoulder rotation and breathing”


B > EXTRA ROUND EXERCISES
3 sets of (your maximum) push ups
3 sets of 50 sit ups
3 sets of 50 triceps dips

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