Name: Playbook - Michelle Khare - W1/D1 Boxing
Uploaded: 2023-12-15T04:46:05.795Z
Duration: 45 min
Description: W1/D1 Boxing

Melissa

I loved this so much. I struggle with keeping organised so this is brilliant

Jessy

Serena

You are the reason I started boxing and accepted it as a challenge! I'll update you on how it goes.. who knows maybe I'll make it to competitions in a year!

Maria Ziogka

I wanted to try this workout after seeing Michelle train to box. It seemed easy at first but gave me more of a sweat than I was expecting. If nothing else, it's definitely a good warm up prior to doing sparring or training.

Barellie

Cali

that was an amazing first workout! my abs are burning! im so glad im doing this 4 week course im so excited!

It was fun! I would just offer a weighted section at the end.

McKenna

Mark

Jule

It was a little hard to go back and forth with the timer while wearing boxing gloves. I think a five to ten second buffer before the timer actually starts would be good for putting your gloves back on.

Anna Rose

The workout was great. If I can suggest that the timer have a voice guide so I don't have to keep looking at my phone to see the time

Gabriela

Anna

Going to start trying your boxing workout today! I’m somewhat a beginner so I might have to modify some of this lol. Thank you michelle!!

Laurie

Warmup x 2
- Jab 30 seconds
- Jab - Cross 30 seconds
- Inchworm x5
- Squats x10
	
Round 1 (Form)	 x 3
- Jab- Hook	30 seconds
- Cross-hook 30 seconds
- Burpees 30 seconds 
	
Round 2 (Speed) x 3
- Jab Cross 30 seconds
- Upper cuts 30 seconds
- Plank Jacks 30 seconds
	
Round 3 x 3
- Russian twist jab/crossing	45 seconds
- Situps	45 seconds
- SitUp + Jab Cross 30 seconds

- Jab 30 seconds
- Jab - Cross 30 seconds
- Inchworm x5
- Squats  x10

Jab (or 1 punch)
- Get in the boxing stance (dominant foot steps back, feet angled in slightly)
- Put your hands up to your cheekbones (protecting your face)
- Keep you body and hands relaxed, and have a slight bend at your knees
- Whatever foot is forward is the hand you're jabbing with
- Lean forward slightly, and pivot on your back foot so your heel is slightly off the floor
- Transfer your weight forward, and extend your (jabbing arm) forward in a quick motion, driving through your hips & shoulders
- As you jab, rotate your palm down so your thumb is facing down
- Your other hand is still at your cheekbone protecting your face
- As soon as your hand reaches full extension, quickly pull it back to the original position and repeat!

You're going to perform a jab and then switch hands for your cross. We call this a 1-2 punch.

For the cross:
- The cross is similar to a jab but used more for a power punch
- focus on pushing off the ball of your back foot, as you transfer weight to your front foot
- punch in a straight line from your face to the target
- rotate your hand slightly so your thumb is facing down
- make sure to pivot on your back foot (like your squishing a bug) as you rotate your hips to throw the punch
- Keep your body vertical (try not to lean forward)
- To add more power, really focus on rotation and using your core & hips
- just like the jab, once you throw the punch, immediately bring your hands back to guard

Jab-Cross

- From a standing position place your hands on the ground and walk your hands forward until you are in a plank position 
-  Raise your hips and walk your feet to your hands
- Stand upright

Inchworm

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squat

Warmup

- Jab- Hook	30 seconds
- Cross-hook 30 seconds
- Burpees 30 seconds

- Starting in a boxing stance, rotate the hips & pivot on your back foot to throw your cross using your "back" hand.
- then you're going to throw your back hook (punch 4) using that same hand
- For your back hook, transfer some weight from your front (lead) leg to your back (rear) to load up for the punch
- Lean your upper body slightly towards your front leg, and bring your back arm slightly off your face by lifting your elbow
- Use your legs and core to generate momentum through your hips as you lift your elbow so your forearm is parallel to the floor, and making a 90 degree angle between your forearm & bicep
- Pivot your back foot and transfer some weight to your front leg as you punch
- really think about engaging your core to twist your torso and pivot your back foot & hips to add power

BackCross-BackHook(BackHand)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Round 1 (Form)

- Jab Cross 30 seconds
- Upper cuts	30 seconds
- Plank Jacks 30 seconds

- start in boxing stance
- shift your weight slightly to your front foot, and lower your stance slightly by bending your knees
- rotate your hips, preparing your body to create force upwards
- exaggerate the rotation with your shoulders and drive your fist in an almost stright motion upwards, with your palm towards your face (in the direction of the chin of your opponent)
- at the end of this motion your shoulder should touch/cover your chin
- return to your stance, and repeat arms

UpperCuts

- MODIFICATION: Hold regular plank if needed
- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

Round 2 (Speed)

- Russian twist jab/crossing	45 seconds
- Situps	45 seconds
- SitUp+Jab Cross 30 seconds

- in a seated, boat position keep your back flat and core engaged
- as you twist your upper body, use the opposite arm to punch across your body downward, deepening the twist motion

JabCrossRussianTwist

- Lay on the ground with your legs bent and your feet flat on the ground
- Sit up to just past vertical 
- Lay back down with control

Sit Up

- Perform a sit up, adding a jab-cross (1-2 punch) at the top 
- Lay back down and repeat

SitUp+JabCross

Round 3

W1/D1 Boxing

Love it the core stuff was pretty difficult for me

Very I been doing boxing for 2 years this is very good for me

Royal

It is hard, but you'll feel very good after, that you did it.

W1/D2 Boxing

This was amazing I just got to work on push ups

This was surprisingly tiring for me! Was really focusing on strength training for ~2 months and this made me notice all of the cardio endurance I lost!

W1/D3 Boxing - Conditioning

W1/D4 Boxing

W1/D5 Boxing

Did 45 second punching intervals instead of 30sec since I had someone to hold pads for me today, those 15 seconds make a big difference! Was left in a sweat puddle on the floor at the end.

W2/D1 Boxing

Great I need to get better at hollow holds

Had to take a break for a few days due to my schedule; this was a tough one but I’m happy that I made it!

W1/D1 Boxing

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