12 Week Boxing bootcamp

week 5: UNORTHODOX...

OVERVIEW

Time to have some fun... We're going over all kinds of unconventional punches like the up-jab and the overhand right. We're also playing with the body shot (lead and rear) and the long hook to round out your punching arsenal. For defense, we're adding in the chop. This builds off of your hands up knowledge from last week.

KEY CONCEPTS

Super
Set

Perform all three movements consecutively with no break as a super set. Complete 2 super sets with 30-60 seconds rest.

10 reps

Overhead Press (Use light weight or a stick)

10 reps

Quadruped Rotation

10 reps

Plank Row

Plyometric

Complete 2 sets with 30-45 second rest.

8 reps

Ice Skater

Cardio

Complete 4 rounds of shadowboxing or skipping for 2 minutes with 1 minute rest.

Round 1

30 sec

Any Straight Punches

30 sec

Uppercuts & Hooks Constant

1 min

Anything

Round 2

30 sec

Chop-Chop

45 sec

1-2-Chop-3-2-3

45 sec

1-2-3-Chop-2-3-2

Round 3

30 sec

Chop-Chop

45 sec

1-2-Chop-3-2-3

45 sec

1-2-3-Chop-2-3-2

Round 4

30 sec

Lead Body Shot

45 sec

1-2-Lead Body Shot-3-2-3

45 sec

Anything with Lead Body Shot

Round 5

30 sec

Overhand

45 sec

1-Overhand-3-2-3

45 sec

Anything with Overhand

Round 6

30 sec

Overhand

45 sec

1-Overhand-3-2-3

45 sec

Anything with Overhand

Round 7

30 sec

Rear Body Shot

45 sec

1-2-Slip-Rear Body Shot-3-2

45 sec

Anything with Rear Body Shot

Round 8

30 sec

Rear Body Shot

45 sec

1-2-Slip-Rear Body Shot-3-2

45 sec

Anything with Rear Body Shot

Round 9

30 sec

Up Jab

45 sec

Up Jab-2-3-2

45 sec

Anything with Up Jab

Round 10

30 sec

Long Hook

45 sec

1-Long Hook-2-3-2

45 sec

Anything with Long Hook

Round 1

1 min

Body 1-Body 2-Body Hook-Body Hook-Lead Body Shot-Rear Body Shot

1 min

Anything with Body Shots

Round 2

1 min

Body 1-Body 2-Body Hook-Body Hook-Lead Body Shot-Rear Body Shot

1 min

Anything with Body Shots

Round 3

30 sec

Chop-Chop

45 sec

1-2-Chop-3-2-3

1-2-3-Chop-2-3-2

45 sec

Anything with Chop (Same or Opposite)

Round 4

30 sec

Lead Body Shot

45 sec

1-2-Lead Body Shot-3-2-3

45 sec

Anything with Lead Body Shot

Round 5

30 sec

Long Hook

45 sec

1-Long Hook-2-3-2

45 sec

Anything with Long Hook

Round 6

30 sec

Overhand

45 sec

1-Overhand-3-2-3

45 sec

Anything with Overhand

Round 7

30 sec

Rear Body Shot

45 sec

1-2-Slip-Rear Body Shot-3-2

45 sec

Anything with Rear Body Shot

Round 8

30 sec

Up Jab

45 sec

Up Jab-2-3-2

45 sec

Anything with Up Jab

Round 9

1 min

Anything with Head Shots and Unorthodox Punches

1 min

Anything Body Shots and Unorthodox Punches

1 min

Anything with Unorthodox Punches

Round 10

3 min

Anything with Unorthodox Punches

Stretch

Perform stretches for both sides. Hold each for 20-30 seconds.

Pigeon

Lat Stretch

Cobra Stretch

Round 1

1 min

Body 1-Body 2-Body Hook-Body Hook-Lead Body Shot-Rear Body Shot

1 min

Anything with Body Shots

Round 2

30 sec

Chop-Chop

45 sec

1-2-Chop-3-2-3

1-2-3-Chop-2-3-2

45 sec

Anything with Chop (Same or Opposite)

Round 3

30 sec

Lead Body Shot

45 sec

1-2-Lead Body Shot-3-2-3

45 sec

Anything with Lead Body Shot

Round 4

30 sec

Overhand

45 sec

1-Overhand-3-2-3

45 sec

Anything with Overhand

Round 5

30 sec

Rear Body Shot

45 sec

1-2-Slip-Rear Body Shot-3-2

45 sec

Anything with Rear Body Shot

Round 6

30 sec

Up Jab

45 sec

Up Jab-2-3-2

45 sec

Anything with Up Jab

Round 7

30 sec

Long Hook

45 sec

1-Long Hook-2-3-2

45 sec

Anything with Long Hook

Round 8

1 min

Chop-Chop-Lean-Lean (Drive Out)

2 min

Punch off Chops, Leans, Drive Out for Body Shots

Round 9

1 min

Anything with Head Shots and Unorthodox Punches

1 min

Anything Body Shots and Unorthodox Punches

1 min

Anything with Unorthodox Punches

Round 10

3 min

Anything

Good job!