HIIT Plyometric Cardio Circuit Mash Up // Shadow Boxing, Abs & Plyo Workout At Home - Week 2 | Day 3
HIIT PLYOMETRIC CARDIO CIRCUIT - SHADOW BOXING, ABS & PLYO WORKOUT AT HOME - WEEK 2 | DAY 3 - Today we are completing a shadow boxing, plyometric and abs workout together. I have put lots of mini-band exercises in the warm up, so that you can thoroughly warm up the hips with lots of different exercises. Banded shadow boxing is included as well and this is great for warming up the body in a dynamic and specific way, ready for the boxing training that is to come. We kick the main workout off with 2 rounds of shadow boxing. Stay light on your feet and visualize a real-life opponent in front of you as you move around. Shadow boxing is great as it will help you to develop better flow in your movements. I have kept the work and rest periods boxing specific with 3-minutes of work and 60 seconds of rest in between round. Work hard and keep your punching combinations sharp and crisp. Next up is the plyometric cardio circuit section and here we will be working on different jumps. Focus on getting a powerful but controlled spring from the floor and aim to get triple extension at the ankles, knees and hips. Please ensure that you keep the landings soft and do not let your knees cave in. You want to land with good mechanics as if you don’t, then you risk injury and harm to your ankles, knees, hips or lower back. You will have noticed that I have deliberately put some core work interspersed between the different jumps and this is to allow your body enough recovery time before you go again. Your body needs time to replenish the energy needed to fuel the powerful and explosive jumps. We then go back to 2 more rounds of shadow boxing. Concentrate on getting a nice rhythm and flow with your punches and hit with accuracy and precision. Maintain good head movement at all times, as the goal always is to hit and not get hit. This is the last chance to shadow box so really go for it over these 3-minute intervals, keep it high-intensity as much as you can. One final round of the plyo and we follow a similar format of a jumping exercise, followed by a few core exercises, before hitting another power movement. Again, keep the landings soft on these plyometric exercises. We finish with a relaxing stretch after another cracking BOX-HIIT workout 😊 Shadow Boxing 1: R1 - 1) SBOX: Jab-Cross-Lead Uppercut-Cross-"Cover": 60s 2) SBOX: Jab-Jab-Cross & Roll: 60s 3) SBOX: Jab-Cross-Lead & Rear Hook, Move Away: 60s Rest: 60s R2 - 1) SBOX: Moving Around, Slipping & In/Out of Range: 60s 2) SBOX: Jab-Cross-Jab-Cross & Roll: 60s 3) SBOX: Any 2-Punch Combo & Move: 60s Rest: 60s Plyo & Abs: 1) Alt Jump Lunges: 15s/15s 2) 2 x Single Leg V-Ups & 2 x Starfish Crunches: 60s/10s 3) Low Plank w/Alt Knee Taps: 30s 4) Body Saw Plank: 30s/10s 5) Jump Squats: 10s/10s 6) Bicycle Abs: 60s 7) Right & Left Crossover Crunch: 60s/10s 9) 90 Degree Jump Squats: 15s/15s 10) Rolling Side Plank: 50s/10s 11) Rolling Side Plank Star: 60s/15s Shadow Boxing 2: Round 3 - 1) SBOX: Cross-Hook-Cross: 60s 2) SBOX: Jab-Cross-Slip-Cross-Lead Hook: 60s 3) SBOX: Jab Body-Cross-Roll-Cross-Hook-Cross: 60s Rest: 60s Round 4 - 1) SBOX: Jab-Cross-Jab & Move Away: 60s 2) SBOX: Slip-Slip-Uppercut-Cross-Move Away: 60s 3) SBOX: Moving Around, Slipping & In/Out of Range: 60s Rest: 60s Plyo & Abs 2: 1) Adductor Jump Squats: 15s/15s 2) Single Leg Lowers & Double Leg Lowers: 60s 3) Windscreen Wipers: 60s/10s 4) Star Jumps: 15/15s 5) Right & Left Side Plank w/Rotation: 60s/10s 6) Alt Heel Touch Crunches: 30s 7) Reverse Crunch with Hip Lift: 30s/10s 8) Adductor Jump Squats: 15s/15s 9) Scissors: 30s 10) Full Circles: 30s/10s 11) Low Plank Hip Dips: 30s 12) High Plank w/Alt Toe Touch: 30s/10s 13) Star Jumps: 15/15s 14) Starfish Crunches: 30s Rest: 10s We'll finish with some stretches. ••••••••• Thank you for watching. If you would like to support our channel you can buy us a 'coffee' through Ko-Fi 😀: https://ko-fi.com/thecarlosmethodfitn... Subscribe → / thecarlosmethodpersonaltraining YouTube Video URL: • HIIT Plyometric Cardio Circuit Mash Up // ... ••••••••• If you are enjoying BoxHIIT, make sure to smash the subscribe button and click that notification bell for more workouts. #plyometriccardiocircuit #plyohiitworkout #thecarlosmethodfitnesstv DISCLAIMER // This is my own personal workout program and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.
