Name: Playbook - Michelle Khare - W2/D3 Boxing - Conditioning
Uploaded: 2023-12-15T04:46:05.991Z
Duration: 45 min
Description: W2/D3 Boxing - Conditioning

Jessy

Round 1 x3 (2 minutes rest between rounds)
- Squats 30 seconds
- Quick feet in and out 30 seconds
- Jab-Cross-Jab- Cross 30 seconds
- Press with DBs 30 seconds
- Butt kicks 30 seconds
- Guard Up Jump Squats 30 seconds
	
Round 2 x1
- As many burpees as possible 1 min
- As many jab cross as possible 30 seconds

Round 3 x1
- Light jog 10 minutes

- Squats 30 seconds
- Quick feet in and out 30 seconds
- Jab-Cross-Jab- Cross 30 seconds
- Press with DBs 30 seconds
- Butt kicks 30 seconds
- Guard Up Jump Squats 30 seconds

- 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

QuickFeet (InAndOut)

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

- Hop bringing your feet out
- As you hop extend your arms above you

Press Jacks (With Small Dumbbells)

ButtKicks

- Hop 180 degrees keeping your guard up
- Touch the ground as you come down
- Hop and repeat on the opposite side

Guard Up Jump Squats

Round 1

- As many burpees as possible 1 min
- As many jab cross as possible 30 seconds

- 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

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

Round 2

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

Cardio - Jog Treadmill

W2/D3 Boxing - Conditioning

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

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/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/D3 Boxing - Conditioning

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