Page 165 - Jennifer Chieng Badass Boxing Workouts

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.

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 7

Rest and recover.

Intermediate Sample III

DAY 1

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.