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Boxing/Heavy Bag/Cardio Training

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WARMUP

Jog in Place x 30 seconds

Jumping Jacks x 30 seconds

Air Squats x 30 seconds

High Plank/Downward Dog x 30 seconds

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EXERCISES

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MOVEMENT #1 - JAB/CROSS/SQUAT X 45 SECONDS

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15 seconds rest

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MOVEMENT #2 - CROSS PUNCHES, DOMINANT SIDE X 45 SECONDS

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15 seconds rest

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MOVEMENT #3 - CROSS PUNCHES, NON-DOMINANT SIDE X 45 SECONDS

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15 second rest

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MOVEMENT #4 - SIDE KICK/PUNCH COMBOS

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10 reps R. Side Kicks WITH HEEL OF FOOT

30 Straight Punches R. Arm

10 reps L. Side Kicks WITH HEEL OF FOOT

30 Straight Punches L. Arm

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MOVEMENT #5 - LUNGE/KICK/JAB CROSSOVER

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45 second work each leg.

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Reverse Lung (step back with R. leg)

Powerfully explode up. R. knee up, kick bag with R. heel

Finish with 4 crossover punches

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MOVEMENT #6 - HOOKS, DOMINANT SIDE

45 seconds

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15 second rest

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HOOKS, NON-DOMINANT SIDE

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MOVEMENT #7 - BURPEE WITH PUSHUP - STRAIGHT PUNCHES - HOOKS

45 seconds

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