ULTIMATE BOXING TRAINER
PROGRAM GOALS:
- Master the boxing basics
- Improve dexterity, self-defense plus rhythm & coordination
- Low-impact fast-twitch fiber & cardio-metabolic training
PROGRAM DESCRIPTION:
THE ULTIMATE BOXING TRAINER! Go from ground-zero to super-hero with these 10 legendary & progressive at-home boxing follow-along workouts for the best anytime, anywhere small space cardio workouts ever! This program also focuses on anti-aging, self-defense & even preps you for kickboxing in the later stages. Each routine lasts 20 minutes and they’re ordered by level of difficulty (X5 being the easiest & X59 being the hardest). Do each routine at least 3-6 times (and up to 12 times) before moving on to the next one in the exact order listed. Do at least 1 session per week and up to 2 sessions per week with at least 48-72 hours between sessions.
CONTENT LINEUP:
X5
X11
X17
X23
X29
X35
X41
X47
X53
X59
RECOMMENDED EQUIPMENT:
Slant Boards
Resistance Bands
Optional- Heavy Bag
FAQ:
How can I combine this with other workouts?
Beginners should make this their workout of the day. Advanced trainees can precede/follow this workout with another 20-minute lower body or upper body workout on the same day. No matter what training schedule you go with, keep at least 48 hours between high-intensity workouts to stay ahead of the recovery curve. Please be sure to do mostly daily walking and recovery work for best results.
Do I need all of the equipment listed?
No. This is a bodyweight program with a few recommended pieces of equipment to maximize the overall training effect.
Why do I need to do these as ordered?
This program is engineered with precision to lay the proper fitness foundation for both short & long-term success. This means maximum results with minimum injury risk. But after you complete this plan, you can return to & repeat all of these timeless routines indefinitely in any order you like and still continue to reap benefits.
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1 Hour Heavy Bag Workout
This is a 15 round boxing cardio workout with a built-in warmup. Each round last 3 minutes with 1 minute of rest between rounds.
Workout Goals:
- Improve reaction speed, dexterity, rhythm & coordination
- Low-impact fast-twitch fiber & cardio training
- Boost speed, power, stamina & endurance
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1.67 MB2023 X5 PDF
1.67 MB
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1.73 MB2023 X11 PDF
1.73 MB
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1.68 MB2023 X17 PDF
1.68 MB
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1.65 MB2023 X23 PDF
1.65 MB
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1.77 MB2023 X29 PDF
1.77 MB
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1.72 MB2023 X35 PDF
1.72 MB
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1.67 MB2023 X41 PDF
1.67 MB
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1.73 MB2023 X47 PDF
1.73 MB
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1.31 MB2023 X53 PDF
1.31 MB
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1.27 MB2023 X59 PDF
1.27 MB
