Boxing – HIIT It Program

Overview:

Boxing is a fantastic full-body workout. Correctly thrown punches use the legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, helping to improve overall strength and power.

Duration:
4-week program with 3 workouts per week
2 mins on/1 min off: Single jab with 180 degree shuffle around the bag Jab-cross with 180 degree shuffle Jab-cross-jab with 180 degree shuffle Jab-cross-jab-cross with 180 degree shuffle (keep adding punches until 2 mins are up)
  • Jab – Cross Combo Progression with Shuffle Around Bag
2 mins on/1 min off: 2 high hooks, 2 low hooks, 2 squats - repeat
  • High/Low Hook Combo with Squats
2 mins on/1 min off: Strength punches - slow, powerful and precise movements
  • Strength Punches
1 minute
  • Front Plank
2 mins on/1 min off: Jab-cross-jab-cross slow; Jab-cross-jab-cross fast; 4 side-to-side hops; repeat sequence
  • Jab – Cross Combo with Side Hops
2 mins on/1 min off: Triple jab, double cross, duck twice
  • Jab – Cross – Duck Combo
2 mins on/1 min off: Cross-hook-cross-hook, 2 burpees
  • Cross – Hook Combo with Burpees
1 minute: Side plank, 30 sec each side
  • Side Plank
2 mins on/1 min off
  • Untitled
2 mins on/1 min off: Jab - double jab - double cross (sliding toward lead foot)
  • Jab – Double Jab – Double Cross
2 mins on/1 min off: Jab - cross - uppercut - uppercut - double slip
  • Jab – Cross – Uppercut – Slip Combo
1 minute
  • Bicycle Crunch
  • Superman Trunk Lifts
2 mins on/1 min off: Double jab - double cross - double hook
  • Jab – Cross- Hook Combo
2 mins on/1 min off: Shuffle direction of lead hand - plant feet - lead hook - cross hook
  • Shuffle – Hook – Cross Hook Combo
2 mins on/1 min off – NEEDS EXERCISE
  • Shuffle – Hook – Cross Hook Combo
1 minute
  • Reverse Plank
  • Full Body Crunch
2 mins on/1 min off: 2 burpees/2 punches, 4 burpees/4 punches, 6 burpees/6 punches, etc. (until you hit 10 each or 2 minutes)
  • Burpee – Punch Progression
3 mins on/1 min off: Jab - cross - left hook - right hook - left uppercut - right uppercut - slide left or right
  • Jab – Cross – Hook – Uppercut – Slide Combo
2 mins on/1 min off: Reach back knee thrust (alternate sides)
  • Knee Thrust
1 minute
  • Rolling Plank
2 mins on/1 min off: Jab - cross - slip - slip - under - under
  • Jab – Cross – Slip – Under Combo
2 mins on/1 min off: Triple jab - cross - lead hook - hop out - hop in
  • Jab – Cross – Hook – Hop Combo
2 mins on/1 min off: Lead hook - rear hook - side knee strike
  • Hook – Hook – Knee Strike Combo
30 secs
  • Plank with Alternate Leg and Arm Raise
2 mins on/1 min off: Jab-cross-roll back defense-cross-hook
  • Jab – Cross – Roll Back Combo
2 mins on/1 min off: Hop in with a jab - hop out - hop in with a cross - hop out - walk in with 4 straight punches
  • Hop – Jab – Hop – Cross Combo
2 mins on/1 min off: Left jab-uppercut-hook; Right jab-uppercut-hook
  • Jab – Uppercut – Hook Combo
1 minute
  • Side Plank with Hip Dip
3 mins on/30 secs off: Jab - cross - jab - cross slip right; Jab - cross - jab - cross slip left
  • Jab – Cross – Slip Combo
3 mins on/30 secs off: Jab-cross then quick pause into cross-jab-cross
  • Jab – Cross into Cross-Jab-Cross Combo
2 minutes: Strength punches with force - 4 straight - 4 hooks - 4 uppercuts
  • Strength Punches with Force
20 slow reps
  • Plank with Opposite Elbow to Knee
3 mins on/30 secs off: Slip toward opponent-cross-hook; Step past bag with lead leg-pivot to create new angle
  • Slip – Cross – Hook – Pivot Combo
3 mins on/30 secs off: Jab - slip toward lead leg - lead body hook - cross - duck toward rear leg
  • Jab – Slip – Hook – Cross – Duck Combo
2 minutes: Jab high - jab low - shuffle left; Cross high - cross low - shuffle right
  • Jab – Shuffle – Cross Combo
1 minute
  • Side Plank with Eyes Closed
3 mins on/30 secs off: High lead hook - low rear hook - low lead hook - high rear hook; Hop side to side
  • Low / High Hook Combo with Side Hops
3 mins on/30 secs off: Jab - cross - jab - cross - slip right; Cross - jab - cross - jab - slip left
  • Jab – Cross – Slip Combo
2 minutes: Lead uppercut - jab; Rear uppercut - cross
  • Uppercut – Jab – Uppercut – Cross Combo
15 reps
  • Chest to Deck Push-Up
3 mins on/30 secs off: Jab - lead hook - lead side knee; Cross - rear hook - rear side knee
  • Jab – Hook – Knee – Cross Combo
3 mins on/30 secs off: Jab-cross-jab-cross into high cross then slide front foot back to reset
  • Jab – Cross-Jab-Cross-High Cross Combo
2 minutes: Full-speed, non-stop jab - cross - jab - cross (simultaneously parading feet)
  • Full-Speed Jab – Cross Combo
1 minute: Plank around the world (lifting each limb independently)
  • Plank Around the World
3 mins on/30 secs off: Freestyle round: combine punching, head movement, and footwork
  • Freestyle Round
3 mins on/30 secs off: Jab - cross … repeat for 6 slow punches; Jab - cross … repeat for 6 fast punches; Repeat sequence for 5, 4, 3, 2, and 1 punch
  • Jab – Cross Regressions
2 minutes: Full power punching from planted position; Include straights, uppercuts, and hooks
  • Power Punches from Planted Position
24 reps
  • Hanging Knee Raise