Page 164 - Jennifer Chieng Badass Boxing Workouts
P. 164
Road work and warm-up: 2-mile run.
Shadowboxing: Do 3 freestyle shadowboxing rounds. Set a
boxing timer to a 3-minute round with a 1-minute rest
period in between rounds.
Heavy bag: Do 6 freestyle rounds on the heavy bag. Set a
boxing timer to a 3-minute round with a 1-minute rest
period in between rounds.
Cool-down: Jump rope for 6 to 8 minutes.
DAY 2
Rest and recover.
DAY 3
Warm-up: Light jog on treadmill for 1.5 miles.
Treadmill Sprints (page 57): Do 10 repetitions; sprint 20
seconds; rest 10 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
Circuit I (page 89).
DAY 5
Rest and recover.
