Name: Playbook - Matthew Noszka - Boxing circuit
Uploaded: 2021-06-14T11:58:42.362Z
Duration: 45 min
Description: Boxing circuit

- Burpees
- Heavy bag
- Medicine ball push-up
- Speed bag
- Weighted shadow boxing

- 1 mile 
- Speed - 6+MPH
- Advanced Runners - aim for 6min mile

Warmup run

- Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
-Push your hips back, bend your knees, and lower your body into a squat.
-Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
- Once in pushup position, lower your chest to the floor.
-Explode upward bringing your knees to chest, landing in a squat position then stand with hands over head

Burpees

- Go hard or go home, keep your guard up and have fun!

Heavy bag

- Get into a pushup position resting your left hand on a medicine ball and your right hand on the floor.
- Lower your chest to about an inch above the floor and then press up. 
- While pushing up, begin to roll the ball from one hand to the other.
- Repeat for 3 sets / 10 reps each arm
- For beginnings, start the pushup on your knees instead of feet

Medicine ball pushup

- 3 / 3min rounds
- Find your rhytm
- Keep your hands up

Speed bag

- 2-10lbs weight
- 3 rounds, 45 seconds each

Weighted shadowboxing

Boxing circuit

Khadija

Awesome, my life is changing for better, thank You !!!😊😊😊

Kuba

Crystal

Full Body Round Up

Benito

Ahhh no! I meant to put 5 stars! I love this workout!! 💪🏼

Kait

Didn’t have all the equipment but somewhat easy to improvise.. the super man flys was the hardest workout I’ve ever done with my shitty posture. Love the challenge.. keep the new ones coming 👍

Dylan

Bodyweight + DB HIIT

Beach pump

jb7182000

Edith

Full Body 101

Kayla

Basketball workout

Gentiana

Full Body Strength Focus

The bear workout was a new one for me, loved it.. 3 weeks In km already seeing progress, can’t wait to post pictures at a later date. Thanks for the motivation my man👍

15lbs or less total body

Cannot wait for your new program🙏🏻🔥

The overhears plate circles and chest presses were hard! But I pushed through. I may have to look into a back brace “thingy” to make sure I’m keeping my position. Just in case 😅

Boxing circuit

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