Boxing/Heavy Bag/Cardio Training
WARMUP
Jog in Place x 30 seconds
Jumping Jacks x 30 seconds
Air Squats x 30 seconds
High Plank/Downward Dog x 30 seconds
EXERCISES
MOVEMENT #1 - JAB/CROSS/SQUAT X 45 SECONDS
15 seconds rest
MOVEMENT #2 - CROSS PUNCHES, DOMINANT SIDE X 45 SECONDS
15 seconds rest
MOVEMENT #3 - CROSS PUNCHES, NON-DOMINANT SIDE X 45 SECONDS
15 second rest
MOVEMENT #4 - SIDE KICK/PUNCH COMBOS
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
MOVEMENT #5 - LUNGE/KICK/JAB CROSSOVER
45 second work each leg.
Reverse Lung (step back with R. leg)
Powerfully explode up. R. knee up, kick bag with R. heel
Finish with 4 crossover punches
MOVEMENT #6 - HOOKS, DOMINANT SIDE
45 seconds
15 second rest
HOOKS, NON-DOMINANT SIDE
MOVEMENT #7 - BURPEE WITH PUSHUP - STRAIGHT PUNCHES - HOOKS
45 seconds