Name: Playbook - Michelle Khare - W3/D4 Boxing
Uploaded: 2023-12-15T04:46:06.036Z
Duration: 45 min
Description: W3/D4 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

Warmup x 2
- Jab 30 seconds
- Jab - Cross 30 seconds
- Inchworm x5
- Squats  x10

Round 1 (Form)
- Lead Jab-Lead Hook (Front Hand) 30 seconds
- Side plank (left side) 30 seconds
- Back Cross-Back Hook (Back Hand) 30 seconds
- Side Plank (right side) 30 seconds
	
Round 2 (Speed)	x 3
- Jab Cross 30 seconds
- Upper cuts	30 seconds
- Plank Jacks 30 seconds
	
Round 3	x4
- Russian twist jab/crossing	45 seconds
- SitUp +Jab Cross 30 seconds
- Candlestick 5 reps

- Jab 30 seconds
- Jab - Cross 30 seconds
- Inchworm x5
- Squats  x10

Jab (or 1 punch)
- 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

- Lead Jab-Lead Hook (Front Hand) 30 seconds
- Side plank (left side) 30 seconds
- Back Cross-Back Hook (Back Hand) 30 seconds
- Side Plank (right side) 30 seconds

Lead hand work!
- Focus on form
- Bring your hand back to guard before you hook

LeadJab-LeadHook(FrontHand)

- 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 (left side)

Back hand work!
- Focus on form
- Bring your hand back to guard before you hook

BackCross-BackHook(BackHand)

Side Plank (right side)

Round 1 (Form)

- Jab Cross 30 seconds
- Upper cuts	30 seconds
- Plank Jacks 30 seconds

- 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

UpperCuts

- MODIFICATION: Hold regular plank if needed
- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

Round 2 (Speed)

- Russian twist jab/crossing	45 seconds
- SitUp+Jab Cross 30 seconds
- Candlestick 5 reps

- Keep your hands in guard
- Lean back slightly to a point your abs are under tension
- Rotate your body and touch the floor
- Keep you opposite hand in guard

JabCrossRussianTwist

- Keep your hands in guard
- Come up and jab cross
- Go down with a slow controlled movement

SitUp+JabCross

- Start from a standing position
- Go into a squat and roll back so that you’re on your upper back and shoulders with your feet straight above your hips
- Hold for one count and roll back up to stand on your feet to complete one rep

Candlestick reps

Round 3

W3/D4 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!

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

W3/D3 Boxing - Conditioning

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/D4 Boxing

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