Name: Playbook - Michelle Khare - W2/D1 Boxing
Uploaded: 2023-12-15T04:46:05.918Z
Duration: 45 min
Description: W2/D1 Boxing

Jessy

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.

McKenna

Warmup x 2
- Jab 30 seconds
- Jab - Cross 30 seconds
- Inchworm x5
- Squats  x10
	
Round 1 (form)	x 3
- Upper Cuts 30 seconds
- Cross-hook 30 seconds
- Burpees 1 min
	
Round 2 (Speed)	x 3
- Jab Cross 30 seconds
- Upper cuts	30 seconds
- Plank Jacks 30 seconds
	
Round 3	x4
- Russian twist jab/crossing	45 seconds
- SitUp+Jab Cross 30 seconds
- Candlestick 5 reps

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

- 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

- Upper Cuts 30 seconds
- Cross-hook 30 seconds
- Burpees 1 min

Upper Cuts

- Start with a lead hook
- Keep your hook close to your body
- Turn your hips with your kooks

Hook-Hook-Duck

Burpee-Squat-Jab-Cross

Round 1 (form)

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

- Focus on form
- Lean to on side slighty  and keep your upper cut close to your body
- Rotate your hips

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
- SitUp+Jab Cross 30 seconds
- Candlestick 5 reps

- Lean back slightly to a point you feel tension
- Rotate keeping one hand near your face
- With your opposite hand touch the ground

Jab Cross Russian Twist

- Come up and down
- At the top of the situp jab + cross
- Go back down slowly

Sit Up +Jab Cross

- Start from a standing position
- Go into a squat and roll back so that you’re on your upper back and shoulders with your feet straight above your hips
- Hold for one count and roll back up to stand on your feet to complete one rep

Candlestick reps

Round 3

W2/D1 Boxing

Melissa

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

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.

Mark

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

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 😂

W2/D1 Boxing

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