Page 161 - Jennifer Chieng Badass Boxing Workouts

Road work and warm-up: 2-mile run.

Shadowboxing: Do 4 freestyle shadowboxing rounds. Set a
boxing timer to a 2-minute round with a 1-minute rest

period in between rounds.

Heavy bag: Do 4 freestyle rounds on the heavy bag. Set a
boxing timer to a 2-minute round with a 1-minute rest
period in between rounds.

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

Circuit I (page 89).

DAY 5

Rest and recover.

DAY 6

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.