Name: Playbook - Michelle Khare - W3/D3 Boxing - Conditioning
Uploaded: 2023-12-15T04:46:06.029Z
Duration: 45 min
Description: W3/D3 Boxing - Conditioning

Warmup 1 
- Jog 10 minutes

Round 1 x3
- Box Jumps 10 reps
- Side Laying Tricep Extension 10 reps per side
- Side Lunges 10 reps per side
- Pike pushups 10 reps
	
Round 2 x3
- Plank 1 minutes
- As many Upper cuts as possible 30 seconds
- Power hooks 30 seconds 

Round 3
- Jab cross 90 seconds
For every time you bring your arms down 1 burpee

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

Cardio - Jog Treadmill

- Box Jumps 10 reps
- Side Laying Tricep Extension 10 reps per side
- Side Lunges 10 reps per side
- Pike pushups 10 reps

MODIFICATION: If you don’t have a box, use a sturdy elevated surface or a step

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Lay on your side with your arms crossed over your chest and your upper arms palm on the ground at your shoulder
- Press the palm against the ground lifting your torso up into the air and activating the tricep
- Lower back to the ground and release the tension

Side Laying Tricep Extension

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Side Lunges

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

Round 1

- Plank 1 minutes
- As many upper cuts as possible 30 seconds
- Power hooks 30 seconds

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

High Plank

Speed Upper Cuts

- Rotate your hip as you hook
- Keep your opposite hand up

Hook-Hook-Duck

Round 2

- Jab cross 90 seconds
For every time you bring your arms down 1 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

- 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

Round 3

W3/D3 Boxing - Conditioning

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!

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/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

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/D3 Boxing - Conditioning

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