Page 174 - Jennifer Chieng Badass Boxing Workouts

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 4 freestyle rounds on the heavy bag. 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).

Round 4: Jab and Rear Uppercut with Rear Step Off (page
21) and Cross and Lead Hook with Lead Step Off (page 22)

Round 5: Pendulum steps (pages 23–26)

Calisthenic Round:

Kick-Back Burpee to Plank Push-Up (page 62), 1 minute

Jump Squat (page 56), 1 minute

Mountain Climber Burpee (page 63), 1 minute

Core Work: 4 sets

Crunch of choice (pages 67–68), 1 minute

360-Degree Abs (page 69): Hold each position for 30
seconds before rotating into next position, 2 minutes

DAY 2

Circuit I (page 89).