Page 132 - Jennifer Chieng Badass Boxing Workouts

Interval IV: Jab, cross, left hook to the head, left hook to the
body, pivot out, cross, left hook to the head, cross.

(Southpaw: Jab, cross, right hook to the head, right hook to
the body, pivot out, cross, right hook to the head, cross.)
Repeat combination every 2 to 3 seconds with minimal
rest in between.

Circuit II

When you are doing exercises from Station I focus on speed,

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. Exercises from Station II will focus more on
power, technique, and maintaining a strong defense after
every punch. Make sure that as you alternate sides when

throwing the body shots (hooks) that you always have one
hand protecting your chin while the other hand delivers the
punch. Additionally, sit on your punches, rotate around the
waist, and pivot on the rear foot to allow your hips to
generate power. You will also be doing some plyometric

exercises in Station III as well as several variations of push-
ups in Station IV to build overall endurance.

What you will need:

Smartphone interval timer set for 1-minute work rounds

and 15-second rest periods at each station Velcro boxing
gloves Boxing heavy bag

Step-up block

Jump rope

Optional: Yoga mat

Warm-Up