Name: Playbook - Michelle Khare - W1/D2 Boxing
Uploaded: 2023-12-15T04:46:05.811Z
Duration: 45 min
Description: W1/D2 Boxing

Love it the core stuff was pretty difficult for me

Jessy

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.

Mark

Mandy

Anna

Warmup x2
- Jumping jacks 30 seconds
- Jab- Cross 30 seconds
- Jab-Jab 30 seconds
- Lunge with spinal twist x 10
	
Round 1 (speed) x 3
- Jab-Cross-Jab-Cross 30 seconds
- Upper cut speed 30 seconds
- High knees jumps rope 30 seconds
	
Round 2 (form + speed) x 3
- Slip- Slip	20 seconds
- Slip-Slip-Jab-Cross 20 seconds
- Burpee squat jab cross 1 minute
	
Round 3 x4
- V-ups 10 reps
- Hollow hold 30 seconds

- Jumping jacks 30 seconds
- Jab- Cross	 30 seconds
- Jab-Jab 30 seconds
- Lunge with spinal twist x 10

- Start by standing with your feet together
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

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

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 the jab quickly.
- Reset and perform the jab-jab again

Jab-Jab

- Get into a low lunge position
- Twist your torso and place your elbow against the outside of your knee

Lunge With Spinal Twist

Warmup

- Jab-Cross-Jab-Cross 30 seconds
- Upper cut speed 30 seconds
- High knees jumps rope 30 seconds

You're going to perform a jab and then switch hands for your cross. We call this a 1-2 punch. You're going to throw this combo of 4 punches then reset and do it again.

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-Jab-Cross

- 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

Upper Cuts

- Raise your knees 
- Increase speed as you feel comfortable

Jump Rope High Knees

Round 1 (speed)

- Slip- Slip	20 seconds
- Slip-Slip-Jab-Cross 20 seconds
- Burpee to iso jab cross 1 minute

- Form your hip move your torso from side to side
- Keep your chin tucked

Slip-Slip

Slip-Slip-Jab-Cross

Burpee-Squat-Jab-Cross

Round 2 (form + speed)

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum. This is 1 rep.

V-Up

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Rock Hold

Round 3

W1/D2 Boxing

Melissa

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

Serena

W1/D1 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!

McKenna

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/D2 Boxing

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