Name: Playbook - Michelle Khare - W3/D1 Boxing
Uploaded: 2023-12-15T04:46:06.016Z
Duration: 50 min
Description: W3/D1 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!

McKenna

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

Anna

Warmup x 3
- Jab	30 seconds
- Jab - Cross 30 seconds
- Inchworm x5
- Squats x10
	
Round 1 (form +speed)	x 3
- Slip-Slip jab cross 30 seconds
- Slip-Slip hook hook 30 seconds
- Upper cuts speed 30 seconds
- High plank 30 seconds
	
Round 2 (speed)	x3
- Sprint 1 min 
- Jab-Cross-Jab-Cross 30 seconds
- Upper cut speed 30 seconds
	
Round 3  x4
- V-ups 10 reps
- Cross body mountain climbers 45 seconds
- Plank Up Downs 45 seconds

- 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

- Slip-Slip jab cross 30 seconds
- Slip-Slip hook hook 30 seconds
- Upper cuts speed 30 seconds
- High plank 30 seconds

Slip-Slip-Jab-Cross

Slip-Slip-Hook-Hook

SpeedUpperCuts

- Get into a push-up position on your hands 
- Hold for time

High Plank

Round 1 (form + speed)

- Sprint 1 min 
- Jab-Cross-Jab-Cross 30 seconds
- Upper cut speed 30 seconds

- 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

Jab-Cross-Jab-Cross

Round 2 (speed)

- V-ups 10 reps
- Cross body mountain climbers 45 seconds
- Plank up downs 45 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

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

MODIFICATION: Go to knees if you need
- From elbow plank position walk your hands up to high plank 
- Reverse the movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up Downs

Round 3

W3/D1 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.

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

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

W2/D2 Boxing

W2/D3 Boxing - Conditioning

W2/D4 Boxing

W2/D5 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 😂

W3/D1 Boxing

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