Name: Playbook - Michelle Khare - W1/D5 Boxing
Uploaded: 2023-12-15T04:46:05.903Z
Duration: 30 min
Description: W1/D5 Boxing

Mark

Day 5	
Warmup	
- Light jog 15 minutes
- Shadow box 2 minutes
	
Sprint x 8
- 30 seconds sprint 30 seconds walk	

Finisher	
- Jab Cross tabata	 x 4 (20 seconds on/off)
- Upper cuts tabata x 4 (20 seconds on/off)

- Light jog	 15 minutes
- Shadow box 2 minutes

- Get your heart rate up!
- Your body should be feeling warm by the end of the run!

Cardio - Jog Treadmill

Use the combos/punches you have been learning

Shadow boxing

Warmup

- Maximum distance you can go in the allotted time
- Work up to a sprint
- Get your heart rate up!
- You should be SWEATING by the end!

Cardio - Sprint Treadmill (Can be done outside)

- Jab Cross tabata	 x 4 (20 seconds on/off)
- Upper cuts tabata x 4 (20 seconds on/off)

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

SpeedUpperCuts

Finisher

W1/D5 Boxing

Melissa

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

Jessy

Serena

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!

McKenna

W1/D3 Boxing - Conditioning

W1/D4 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!

Laurie

Anna

W2/D2 Boxing

W2/D3 Boxing - Conditioning

W2/D4 Boxing

W2/D5 Boxing

Those sprints made this a killer! I had to use an air bike since it’s too hot to run in Florida and I was left dead on the floor!

Had to modify the last finisher. Only did 2 rounds, not 4

W3/D1 Boxing

Those wall walks are unreal, I knew they were hard but I didn’t think they were that difficult! Would’ve liked a bit more prep for those. Otherwise, great workout!

W3/D2 Boxing

W3/D3 Boxing - Conditioning

I had to cut it a bit short today because I’m sore but it was good. One of the side planks has a wrong time that should probably be fixed.

Cristina

W3/D4 Boxing

W3/D5 Boxing

Ran out of time to do the whole thing so had to skip some rounds, was great! Felt my brain working during the combos 😂

W1/D5 Boxing

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