Name: Playbook - Michelle Khare - W3/D5 Boxing
Uploaded: 2023-12-15T04:46:06.047Z
Duration: 30 min
Description: W3/D5 Boxing

Day 5	
Warmup x4
- Squats 30 seconds per side
- Inchworms 30 seconds per side
- Curtsy lunges 30 seconds per side
- Jumping jacks 30 second
	
Championship round x3
- Work on form + speed mix combinations
- Plank Jacks 30 seconds 

Finisher	
- Jab Cross tabata	 x 4 (20 seconds on/off)
- Upper cuts tabata x 4 (20 seconds on/off)

- Squats 30 seconds per side
- Inchworms 30 seconds per side
- Curtsy lunges 30 seconds per side
- Jumping jacks 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

- 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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Repeat on the opposite side

Curtsy Lunge

- 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

Warmup

Work on form mix combinations (30 seconds rest between rounds) 
Do it with intensity your heart rate should be elevated at the end of each rounds

Shadow boxing

- 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

Championship round

- Jab Cross tabata	 x 4 (20 seconds on/off)
- Upper cuts tabata x 4 (20 seconds on/off)

Jab-Cross

SpeedUpperCuts

Finisher

W3/D5 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

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

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/D5 Boxing

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