Page 133 - Jennifer Chieng Badass Boxing Workouts

Jump rope for 8 minutes

Station I: Heavy bag, continuous punching (1 minute
per interval) Interval I: jab and cross Interval II:

hooks

Interval III: uppercuts Interval IV: jab and cross Interval V:
hooks

Interval VI: uppercuts Station II: Heavy bag (1 minute

per interval)
Interval I through Interval VI: Nonstop body shots with
power Station III (1 minute per interval)
Interval I: Jump Squats (page 56) (max repetitions)

Interval II: Wall sit (lean your back against the wall,
descend into a 90-degree squat, and hold position)
Interval III: 4 repetitions knee-to-elbow mountain climber
then 1 repetition burpee (page 63 without step 2) Interval

IV: Jump Squats (max repetitions) Interval V: Wall sit
Interval VI: 4 repetitions knee-to-elbow mountain climber
then 1 repetition burpee (page 63 without step 2) Station
IV (1 minute per interval)

Interval I: Push-Ups (page 52) (max repetitions) Interval II:
Jump Squats (page 56) (max repetitions) Interval III: Push-
Ups (max repetitions) Interval IV: Push-Ups (max
repetitions) Interval V: Jump Squats (max repetitions)

Interval VI: Push-Ups (max repetitions) Circuit III

This endurance circuit is designed to give you a full-body
workout. Refer to the Muscular Endurance section in
Chapter 4 to switch up endurance exercises for this circuit.

Rather than using a timer for this circuit, complete the
recommended amount of repetitions for each exercise.

What you will need:

BOSU ball

Pull-up bar