Name: Playbook - Avril Mathie - W4/D4/am Boxing: Body Attack
Uploaded: 2022-02-07T13:16:26.766Z
Duration: 45 min
Description: W4/D4/am Boxing: Body Attack

Warm up

Watch: how to attack the body

4 x 3 min rounds Shadowbox, focussing on attacking the body

6 x 3 min rounds Bag work, focussing on attacking the body

2 x 3 min rounds Double End Bag

2 x 3 min rounds Speed bag

10 mins Jump Rope

500 reps of a variety of any core exercises

-Tutorial on how to attack the body 

- Focus on technique

How to attack the body

- Focus on attacking the body 
- Shadow box freestyle 
- Focus on technique

Shadow boxing freestyle

- Bag work with an emphasis on body shots

- Focus on form

Bag work attacking the body

- Throw a variety of punches on a double end bag 

- Focus on technique

Double end bag

- Speed bag work 
- Increase speed with comfort 

-Focus on technique

Speed bag

- Skip over rope as it passes under alternating legs

Jump rope

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lay on your back with your legs bent and elevated
- With your hands at your head crunch up taking your elbow towards the opposite knee
- Lay back down and alternate sides

Abs elbow to knee

- Lay on your back with your feet planted in a semi crunch position 
- Move side to side tapping your ankles with your fingers

Abs ankle taps

- Sit on the ground with your legs elevated
- Tuck your knees towards your chest a
- Extend back to the starting position

Abs sitting crunches

Core

W4/D4/am Boxing: Body Attack

Great workout. Would love more instruction of possible ouch combos

Mike

I’ve been practicing these at my boxing class with the reflex bag and it’s going great! 😃

Rebecca White

Great. I did not have all the equipment, but it was fun.

Sveta

W1/D1/am Boxing: Evading Punches

W1/D1/pm Track

Alejandra Dominguez

W1/D2/am Boxing: speed conditioning

W1/D3/am Track

Loved it !!!! I mean I liked it. It was difficult enough.

W1/D3/pm Strength and conditioning

I like how focused and detailed these sessions are.

W4/D4/am Boxing: Body Attack

More workouts from Avril Mathie