Boxing is undefeated for fat loss and conditioning. I’ve been learning how to box from Tony Jeffries (British Olympian and former undefeated pro) to both improve my cardio and fight the aging process but also to allow me to teach you how to benefit from the sweet science. Please be patient with it as it requires a greater learning curve than squats or pushups. But there’s simply no better way to get an amazing anytime, anywhere low-impact cardio workout in small spaces. It will also make you a better athlete and it’s way more for fun (and less expensive) than the treadmill.
Each round features 3 moves you do for a minute each back-to-back-to-back:
ROUND 1
Minute 1: T-Pushups
Minute 2: Jabs- Orthodox
Minute 3: Jabs- Southpaw
Rest 30-60 seconds
ROUND 2
Minute 1: Speed Squats
Minute 2: Straights- Orthodox
Minute 3: Straights- Southpaw
Rest 30-60 seconds
ROUND 3
Minute 1: Pushup Rows
Minute 2: Hooks- Orthodox
Minute 3: Hooks- Southpaw
Rest 30-60 seconds
ROUND 4
Minute 1: Skater Lunge to Jump Complex- to Left
Minute 2: 1-2’s- Orthodox
Minute 3: 1-2’s- Southpaw
Rest 30-60 seconds
ROUND 5
Minute 1: Skater Lunge to Jump Complex- to Right
Minute 2: 1-2-Hooks- Orthodox
Minute 3: 1-2-Hooks- Southpaw
Rest 30-60 seconds
That’s 1 cycle. Do another cycle for a longer workout.
ROUND 1
Minute 1: Plank Trench Crawls
Minute 2: 1-Leg Shoulders-Elevated Hip-Thrusts- Left/Weak Side
Minute 3: 1-Leg Shoulders-Elevated Hip-Thrusts- Right/Strong Side
REST A MINUTE
ROUND 2
Minute 1: Break-Dancers
Minute 2: 1-Leg Foot-Elevated Hip-Thrusts- Left/Weak Side
Minute 3: ...
ROUND 1
Minute 1: 1-Arm Rotating Planks
Minute 2: Prisoner 1-Leg Hip-Hinges- Left/Weak Side
Minute 3: Prisoner 1-Leg Hip-Hinges- Right/Strong Side
REST A MINUTE
ROUND 2
Minute 1: Blast-Off Pushups
Minute 2: Prisoner Split Squats- Left/Weak Side
Minute 3: Prisoner Split Squats- Rig...
ROUND 1
Minute 1: Hollow-Body Rocks & Rolls
Minute 2: Lateral Lunge- Left/Weak Side
Minute 3: Lateral Lunge- Right/Strong Side
REST A MINUTE
ROUND 2
Minute 1: Side-To-Side Pushups
Minute 2: Curtsy Lunge- Left/Weak Side
Minute 3: Curtsy Lunge- Right/Strong Side
REST A MINUTE
...
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