Name: Playbook - Michelle Khare - W3/D2 Boxing
Uploaded: 2023-12-15T04:46:06.022Z
Duration: 50 min
Description: W3/D2 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!

McKenna

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
- Squat-Jab-Cross 30 seconds
- Jumping Lunges 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	x3
- Wall Walks 7 reps
- Cross Body Mountain Climbers 30 seconds
- Jab-Cross 1 min

- 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

- Squat-Jab-Cross 30 seconds
- Jumping Lunges 30 seconds
- Broad jumps 20 seconds

Squat-Jab-Cross

- Start with a shoulder-width stance
- Jump and land in a lunge stance with both knees bent at 90 degrees to complete one rep
- Jump switch your feet in mid air for the next rep
- Keep your chest up

Jumping Lunges

- 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

- 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)

- Wall Walks 7 reps
- Cross Body Mountain Climbers 30 seconds
- Jab-Cross 1 min

- Begin in a push-up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

Wall Walks

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

Cross Body Mountain Climbers

Round 3

W3/D2 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

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

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/D2 Boxing

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