Page 173 - Jennifer Chieng Badass Boxing Workouts
P. 173
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: Do 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 6
Warm-up: Jump rope for 8 minutes.
Endurance: Circuit III (page 91).
DAY 7
Rest and recover.
Experienced Sample III
DAY 1
Road work and warm-up: 2-mile run.
