Posted on September 05, 2018 by Kate Halsall

I love boxing. Well, I love pad work! When I did my stint for charity in a Pink Collar Match, I got to train like a boxer. I don’t get to do much pad work now, but that doesn’t mean I don’t still use the training for inspiration! This boxing circuit draws on some exercises which are synonymous with boxing. That’s not to say I haven’t drawn on other things too!

The Warm Up

You need some space for this! The Motive8 car park for example is perfect! Start by jogging up and down the space. Then move onto alternating side to side shuffles. Back to jogging, where you’ll either jump high and change direction, or touch the floor and change direction. Then onto some dynamic stretches and plank walkouts.

Main Body

I use a timer for this. It’s 40 seconds on with 20 seconds off. Then when you repeat the circuit it’s 30 seconds on with 15 seconds off. And then because 3 is the magic number, when you repeat it a third time, it’s 20 seconds on with 10 seconds off. You need to PUSH yourself in the “on” seconds.

  • Skipping
  • Overhead Lunges (I use a plate for this)
  • Medicine Ball Twists
  • Burpees (to make it harder, add dumbbells and a box!)
  • KB Squat & Upright Row
  • Crunches

If you want to add any shadow boxing, boxing with dumbbells, or if you have a buddy you can do pad work with, add it at the end of each circuit. Then repeat the entire circuit as per the timings above.

If you wanted to add a second circuit, my go-to exercises would be:

  • Battle Ropes
  • Tricep Dips (we did a whole load of these during training)
  • Ab Cycles
  • Step ups
  • Squat & Press
  • Knee Tucks (my preference would be using the trx here)

Cool Down

More dynamic stretches – because they’re great!

 

If you fancy mixing it up, this is a great little boxing circuit to add to your routine. For other boxing inspired workouts, have a look at this great HIIT one.