Page 167 - Jennifer Chieng Badass Boxing Workouts
P. 167
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
Road work and warm-up: 1.5-mile run.
Shadowboxing: Do 3 freestyle shadowboxing rounds with
2-pound dumbbells. Set a boxing timer to a 3-minute round
with a 1-minute rest period in between rounds.
Shadowboxing: Shadowbox for 5 rounds incorporating
specific footwork drills. Set a boxing timer to a 3-minute
round with a 1-minute rest period in between rounds.
Round 1: Uppercuts moving forward and backward (pages
18–19).
Round 2: Jab and Cross Moving Side to Side (page 19).
Round 3: Jab Moving Forward and Backward (page 20) and
Jab and Cross Moving Side to Side (page 19)
