Killer Cardio Boxing Workout // Shadow Boxing, Skipping & Plyometric Cardio Circuit - Week 1 | Day 5
KILLER CARDIO BOXING WORKOUT - SHADOW BOXING, SKIPPING & PLYOMETRIC CARDIO CIRCUIT - WEEK 1 | DAY 5 // Today, we are hitting you with a shadow boxing, skipping & plyometric cardio circuit. Skipping is great in a boxing workout as it mimics the weight transfer from one foot to the other, similar to what boxer’s experience when punching and shifting their weight. Skipping also warms up the shoulder joint, which is perfect for seamless punch combinations. Shadow boxing is a great training tool for simulating a real fight. Though you may struggle the first time doing it, with practice you will improve and get better. You will see that professional boxers use shadow boxing to get them in the zone for their workout, to warm up, improve footwork, head movement and visualize upcoming fights or sparring against different styles of fighter. The late and great Muhammad Ali said it right when he proclaimed “float like a butterfly and sting like a bee”. You want to stay really light on your feet and be ready to explode in different directions at any point in time. You could say that footwork is more important than throwing punches, since it helps you to evade an opponent’s attack and get out of range. It’s certainly a massive part of a fighter’s skillset. Primarily, you are going to be using your shoulders, back and arms to throw punches but a lot of the power will also come from the legs too making it an all-over workout. Plyometric (plyo) training is used by athletes to increase muscle power. Regular use of plyometrics will boost athleticism, by enhancing agility and coordination, increasing speed, improving economy of movement and reducing risk of injury. Now, as a safety note it is important to understand that plyo’s are measured in “touches”, which is basically another word for reps, or the number of times your feet contact the ground. The total number of touches that a person should get during a workout depends on several factors, including your size (height and weight) and training level (experienced or newcomer). A typical workout should include between 75 and 150 touches - a range that should be safe for everyone. Quality is always emphasized over quantity. Finally, plyometrics must be performed quickly and with maximum power and speed. Remember, focus on quality of quality. Best of luck. We'll start with a warm up before moving to the main workout below: Part A) Main Workout: Skipping & Shadow Boxing R1 - 1) SBOX: Jab-Cross-Lead Uppercut-Cross-"Cover": 60s 2) SBOX: Jab Body-Cross-Roll-Cross-Hook-Cross: 60s 3) SBOX: Jab-Lead Hook-Roll-Rear & Lead Hook: 60s Rest: 30s R2 - 1) SBOX: Moving Around, Slipping & In/Out of Range: 60s 2) SBOX: Lead Hook-Rear Uppercut-Lead Hook: 60s 3) SBOX: Jab-Jab-Cross-Lead Hook & Move: 60s Rest: 30s R3 - 1) SBOX: Slip-Slip-Uppercut-Cross-Move Away: 60s 2) SBOX: Jab-Cross-Lead & Rear Hook, Move Away: 60s 3) Rear Uppercut-Lead Hook to Body & Head-Cover: 60s Rest: 30s R4 - 1) SKIP - Short Sprint Forwards then Backtrack: 60s 2) SBOX: Jab-Cross-Jab & Move Away: 60s 3) SBOX: Any 2-Punch Combo & Move: 60s Rest: 30s Part B) Main Workout: Plyo Cardio Circuit & Core 1) Jump Squats: 10s/10s 2) Bicycle Abs: 60s/10s 3) Adductor Jump Squats: 15s/15s 3) 2 x Single Leg V-Ups & 2 x Starfish Crunches: 60s/10s 4) Alt Jump Lunges: 15s/15s 5) Right Crossover Oblique Crunch: 30s 6) Left Crossover Oblique Crunch: 30s/10s 7) Star Jumps: 15/15s 8) Low Plank w/ Alt Knee Taps: 30s 9) Body Saw Plank: 30s/10s 10) 90 Degree Jump Squats: 15s/15s 11) Rolling Side Plank: 50s/10s 12) Rolling Side Plank Star: 60s Rest: 30s Repeat Part B one more time, before moving to skipping finisher. Skipping Finisher: 160spm for 3 minutes. Rest: 15s We'll finish this workout with some stretching •••••••• 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 Follow me here → Instagram: / thecarlosmethodnorthlondon Facebook: / thecarlosmethod Website: https://thecarlosmethod.com/ YouTube Video URL: • Killer Cardio Boxing Workout // Shadow Box... ••••••••• If you are enjoying BoxHIIT, make sure to smash the subscribe button and click that notification bell for more weekly workouts and fitness challenges. #boxinghiit #hiitcardio #thecarlosmethod 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.
