Page 175 - Jennifer Chieng Badass Boxing Workouts
P. 175

DAY 3




                Warm-up: Light jog on treadmill for 1.5 miles.

                Treadmill Sprints (page 57): Do 10 repetitions; sprint 30

                seconds; rest 30 seconds (10 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 II (page 90).



                DAY 5




                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.
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