Page 130 - Jennifer Chieng Badass Boxing Workouts

CHAPTER 6

BOXING CIRCUIT

This chapter provides you with circuits so you can vary
intensity and switch up exercises in your training regimen.
The circuits incorporate exercises that aim to improve both

cardiovascular endurance as well as technique.

Circuit I

When you are doing exercises from Station II, focus on

technique and maintaining a strong defense after every
punch. This means keep your hands up to protect your chin,
tuck your elbows in to protect your body, use your reach
and turn your wrists to connect your knuckles to the target,

and retract your hands back to your chin after throwing
every punch. Avoid crowding your punches when you get to
the exercises on Station IV by keeping a measured distance
between your body and the heavy bag. You will also be

doing some plyometric exercises in Stations I and III to build
overall endurance.

What you will need:

Smartphone interval timer set to 3-2-1-1-2-minute work

periods and 15-second rest periods at each station Jump
rope

2-pound dumbbells

Velcro boxing gloves Boxing heavy bag

Mirror to view form and technique (optional) Warm-Up

Jump rope for 8 minutes