New Fitness Program from Warriors Fitness

Boxing Rounds Fitness Program

The “12 rounds” Warriors Fitness Personal Training workout with Anthony for an Hour or Scott Perhach for a half hour is designed to enhance ability and torch calories! Each of the 12 rounds are focused on improving the areas that boxing athletes need to target most: speed, strength, stamina, accuracy, and athleticism. Not only is this workout effective, but it’s fun! These aggressive intervals are accompanied by rest periods to ensure that you’re recovered and ready to attack the next round. Give it a try!


12 Rounds Boxing Workout, One Hour
5 minute warm up of jumping rope

Round 1: Shadow Boxing

  • Consists of working on footwork
  • Punch technique
  • Various combinations
  • 1:30 minute rest

Round 2:  Mitt Work/Pad Work

  • Various punch combinations consisting of
  • Straight punches
  • Hooks and uppercuts
  • 1:30 minute rest

Round 3: Double End bag

  • Works on head movement
  • Timing
  • Punch accuracy and range
  • 1:30 minute rest

Round 4: Heavy Bag

  • Work on punch power
  • Strength
  • Punch range
  • 1:30 minute rest

Round 5: Mitt Work/Pad Work

  • Work on accuracy
  • Footwork and movement
  • Round 6: Double End Bag
  • Various combinations
  • Improve reaction time
  • 1:30 minute rest

Round  7: Heavy Bag

  • Various power combinations
  • Improve endurance
  • 1:30 minute rest

Round 8: Mitt Work/Pad Work

  • Work on speed
  • Improve endurance
  • 1:30 minute rest

Round 9: Double End Bag

  • Head movement
  • Timing
  • 1:30 minute rest

Round 10: Core Training

  • Abdominal strength
  • 1:30 minute rest

Round 11: Core Training

  • Abdominal endurance
  • 1:30 minute rest

Round 12: High Intensity Punching Burnout

  • Cool down

Train with Anthony




6 Rounds Workout Half Hour

Round 1: Jumping Rope

  • 1:30 rest

Round 2: Mitt Work/Pad Work

  • Work on speed and accuracy
  • Footwork and movement
  • 1:30 rest

Round 3: Double End Bag

  • Learn movement and footwork
  • Improve timing
  • 1:30 rest

Round 4: Heavy Bag

  • Improve strength and power
  • Improve endurance
  • 1:30 rest

Round 5: Mitt Work/Pad Work

  • Various Combinations
  • Improve speed, power, endurance
  • 1:30 rest

Round 6: Core Taining

  • Abdominal burnout for strength and endurance
  • Cool down

Train with Scott



 

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