Name: Playbook - Michelle Khare - W4/D3 Boxing - Conditioning
Uploaded: 2023-12-15T04:46:06.067Z
Duration: 45 min
Description: W4/D3 Boxing - Conditioning

Warmup 1 
- Jog 10 minutes

Round 1 x4
- Quick Feet (In And Out) 30 seconds
- Burpee 30 seconds
- Jab-Cross 30 seconds
	
Round 2 x4
- Speed Upper Cuts 30 seconds
- Jab 30 seconds
- Slip-Slip-Jab-Cross

Round 3 x4
- V-Up 10 reps
- Jab Cross Russian Twist 1 min
- Sit Up +Jab Cross 1 min

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

Cardio - Jog Treadmill (try adding a small incline)

- Quick Feet (In And Out) 30 seconds
- Burpee 30 seconds
- Jab-Cross 30 seconds

Quick Feet (In And Out)

- 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

Jab-Cross

Round 1

- Speed Upper Cuts 30 seconds
- Jab 30 seconds
- Slip-Slip-Jab-Cross

SpeedUpperCuts

Slip-Slip-Jab-Cross

Round 2 (Speed)

- V-Up 10 reps
- Jab Cross Russian Twist 1 min
- Sit Up +Jab Cross 1 min

- 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

Jab Cross Russian Twist

Sit Up +Jab Cross

Round 3

W4/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

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 😂

W4/D3 Boxing - Conditioning

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