Name: Playbook - Michelle Khare - W2/D2 Boxing
Uploaded: 2023-12-15T04:46:05.932Z
Duration: 45 min
Description: W2/D2 Boxing

Great I need to get better at hollow holds

Jessy

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

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
- Broad jumps 20 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
- Side plank 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

- 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!

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
- Broad jumps 20 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

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad Jumps

Round 1 (speed)

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

Slip-Slip

Slip-Slip-Jab-Cross

Burpee-Squat-Jab-Cross

Round 2 (form + speed)

- V-ups 10 reps
- Hollow hold 30 seconds
- Side plank 30 seconds

- 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

- 30 SEC EACH SIDE
MODIFICATION: Go to knees if you need
- Lay on your side
- Put your elbow and forearm on the ground
- Raise your hips up into the side plank position
- Hold for time

Side Plank

Round 3

W2/D2 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!

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

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/D2 Boxing

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