Page 157 - Jennifer Chieng Badass Boxing Workouts
P. 157

Warm-up: Jump rope for 8 minutes.

                Pendulum steps (pages 23–26) and Cutting off the
                Ring (page 29): Practice for 3 rounds. Set a boxing timer

                to a 3-minute round with a 1-minute rest period in between
                rounds.

                Shadowboxing: Shadowbox for 6 rounds incorporating
                specific defense drills. Set a boxing timer to a 3-minute

                round with a 1-minute rest period in between rounds.
                Review drills in Chapter 3.

                  Rounds 1 and 4: Incorporate slipping punches (slip/dip/pull
                   back/pivot/weave) and catch and throw.


                  Rounds 2 and 5: Incorporate parrying, countering, and
                   level changing.

                  Rounds 3 and 6: Incorporate retreat and circle and retreat
                   and counter.



                DAY 6




                Rest and recover.



                DAY 7





                Rest and recover.


                Beginner Sample III




                DAY 1




                Road work and warm-up: 1.5-mile run.
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