THE ULTIMATE BOXING COMBO WORKOUT

ByMFH

Feb 9, 2018

This boxing-inspired 30-min workout will get your sweating and feeling pumped. You can use a heavy-bag or light dumbbells or shadowbox.

Exercise courtesy Danielle Burrell, C.P.T., founding trainer, Rumble Boxing, New York City.

DIRECTIONS

3 Minute Warmup

Jumping Jack (30 sec)
High Knee (30 sec)
Mountain Climber (30 sec)
Speed Squat (30 sec)
Fast Feet (30 sec)
Forward Lunge (30 sec)

Each round is 3 min with 45-sec rest in between.

Round 1:

(45 sec. each combo/exercise)

Jab, Cross
Jab + Cross (2x), Duck (Squat)
Jab, Cross, Front Hook
Jab (2x), Cross

Round 2:

(45 sec. each combo/exercise)

Front Hook, Back Hook
Front Hook, Duck (Squat), Back Hook, Duck (Squat)
Front Hook, Back Hook, Front Uppercut, Back Uppercut
Front Uppercut + Back Uppercut (as fast as possible)

Round 3:

(45 sec. each combo/exercise)

Jab + Cross (20x), Duck (Squat) (2x), Front Uppercut + Back Uppercut (20x)
Front Uppercut + Back Uppercut (20x), 2 Burpees, Front Hook + Back Hook (20x)
Jab, Cross, Front Hook
Jab, Cross, Front Hook, Duck (Squat)

Round 4:

(45 sec. each combo/exercise)

Front Hook (3x)
Cross (3x)
Jab + Cross (as fast as possible)
Front Hook, Cross, Duck (Squat), Cross

Round 5:

Challenge round!

1 Burpee, Jab + Cross (10x)
2 Burpees, Jab + Cross (8x)
3 Burpees, Jab + Cross (6x)
4 Burpees, Jab + Cross (4x)
5 Burpees, Jab + Cross (2x)
20 High-Knee Sprints
Cooldown

By MFH

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