Page 159 - Jennifer Chieng Badass Boxing Workouts

Warm-up: Light jog on treadmill for 1 mile.

Treadmill Sprints (page 57): Do 10 repetitions; sprint 10
seconds; rest 20 seconds (5 minutes).

Heavy Bag Drill (page 57): Do 10 rounds; work 1 minute;
rest 10 seconds (12 minutes).

Push-Ups (page 52): 5 sets of 10 repetitions

Pull-Ups (page 53): 5 sets of 10 repetitions

Dips (page 54): 5 sets of 10 repetitions

DAY 4

Rest and recover.

DAY 5

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.