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RED ZONE

CIRCUITS

WELCOME TO RED ZONE

CIRCUITS

This e-book will provide you with a range of conditioning circuits to help boost red zone dominance to you achieve high-intensity fitness which will transfer to improved physical performance for boxing.

Inside you’ll find a range of circuits that can be performed with or without equipment, and even added to your technical boxing sessions.

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YOUR BOXING SCIENCE COACHES This programme has been devised by Danny Wilson and Dr. Alan Ruddock. The Yorkshire pair founded Boxing Science in 2014, and have been working in Boxing for over 9 years. Collectively, the team has worked with British, Commonwealth and European Champions, England / GB Boxing Athletes, worked with several World Champions and within over 10 World Title Training Camps.

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BOXING SCIENCE MEMBERSHIP The Boxing Science membership is the Boxing’s equivalent ‘Netflix’ for training and education. With over 50 online workshops, a huge exercise library and weekly workouts. By purchasing this program, we are offering you your first 3 months for absolutely free. CLICK HERE TO START YOUR FREE 3-MONTH BOXING SCIENCE MEMBERSHIP

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JOIN THE COMMUNITY If you need to tweak your program and adapt the exercises, you can fire your questions into our Boxing Science Facebook Training Group. Boxing Science gives you the unique opportunity to be a part of a growing online community of boxers, athletes, coaches and elite professionals. Gain access to sport science experts, share your training progress and be a part of a training community with similar goals and aspirations. CLICK HERE TO JOIN THE BOXING SCIENCE TRAINING GROUP

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CONTENTS INTRODUCTION

7

SCIENCE BEHIND THE CIRCUITS

12

HOW TO PERFORM THE CIRCUITS

32

EQUIPMENT CIRCUITS

38

BODYWEIGHT CIRCUITS

51

BOXING CIRCUITS

61

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CIRCUITS INTRODUCTION

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WHAT IS CIRCUIT TRAINING? Circuit Training is a popular training method as it combines multiple exercises that can target a range of physical adaptations. A lot of coaches implement circuits with athletes as they offer more ’bang for your buck’, are highly engaging and very time effective. A circuit is a combination of exercises with short rest periods between them. Exercises are performed for either a set number of repetitions or a prescribed amount of time. Multiple circuits can be performed as a full training session or as a ‘finisher’. There are different types of circuits that can be used to target different physical adaptations.

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CIRCUIT TRAINING – A HISTORY Circuit training has been a metaphorical stalwart of boxing tradition, helping champions in shape for the past century. Circuits are a way of combining a range of exercises to target predominantly aerobic fitness. Some of these are gruelling and feel like they will get you fit, but often performed for too long or with poor exercise selection that affects the ability to target adaptations that underpin high-intensity performance. In this program, we share our circuits that have been structured and optimised in the pursuit for red zone adaptations.

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BOXING SCIENCE CIRCUITS We have always recognised the benefits and convenience of circuits for Boxing fitness. Prior to the launch of Boxing Science, we ran large group sessions named ‘Combat Conditioning’ which included a conditioning circuits. Since then, we have tried, tested and refined our training strategies for our conditioning circuits. We’re excited to share these with you.

2013

2015

2019

2021

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TYPES OF CIRCUIT TRAINING

STRENGTH

FITNESS

MOBILITY

Promote good foundations, prepare for intense strength work

Alternative to running based conditioning, save time, reduce the likelihood of injury.

Active recovery work to promote blood flow, reduce tightness and promote good movement

Burpees, Mountain Climbers, Squat Thrusts

Windmills, Glute Bridges, Spidermans, Lunges

20 s on, 10 s off x 8 reps x 3 sets

5-8 exercises, 10-12 reps x 2-3 sets

TYPICAL EXERCISES Goblet Squat, TRX Row, Press Ups, KB Swings REPS / SETS / DURATION 4-6 exercises, 10-12 Reps x 4-5 sets TYPICAL HEART RATE

60-80%

Above 85%

Below 60%

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CIRCUITS SCIENCE BEHIND THE CIRCUITS

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WHAT ARE RED ZONE CIRCUITS? Red zone circuits are a form of high-intensity conditioning that we use at Boxing Science to help our athletes achieve world level fitness. These sessions are structured and optimised to reach the required intensity that will promote physical adaptations to improve high-intensity performance. These can be used as a full conditioning session, or as a ‘finisher’ for your S&C and boxing sessions. These require minimal or no equipment, and can even be integrated with your boxing training.

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WHAT IS THE RED ZONE? Boxing is a high-intensity intermittent-impact sport that forces athletes into the red zone (>90% max heart rate) so boxers should look to develop the ability to perform at high intensities. You’ll know what the red zone feels like… your breathing is heavy and your heart is pumping hard and it feels ‘very hard’. It’s easy to make mistakes in this zone, thinking is harder, footwork slower and maybe your punch force is a little less. These are all normal physiological responses; what we need to do is train the physiological mechanisms that determine the severity of these responses. As an athlete, we want you to become red zone dominant. We want you to be able to work in the red zone with clarity, rapid footwork and forceful punches.

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RED ZONE DURING BOXING Example of 12 x 3 min rounds

6-12

Data taken from 6-12 round spars of 3 minute rounds & 30-60 seconds recovery

65%

Time spent in ≥90% max heart rate (MHR)

18:16

Average time spent in the red zone, this is 3 x our ‘minimum’ target for conditioning sessions and 50% higher than our maximum.

This data suggests that boxing is not a typical endurance sport as it requires repeated high-intensities and red zone adaptability. The longer the spar, the more the need for an athlete to be comfortable at working in the red zone.

WHAT HAPPENS IN THE RED ZONE? PHYSIOLOGICAL RESPONSES OF TRAINING ≥ 90% MAX HEART RATE á Heat Production and Dehydration á/↔/â Blood Flow Metabolism? á Free Fatty Acid Release á//â Blood Flow ááMetabolism? áâ Neural Activity Blood Flow á Blood Distribution Metabolism á Blood Flow? á Metabolism? á Intestinal Permeability á/↔ Blood Flow áá Mechanical Strain á Release of Stem Cells á Systemic Inflammatory and Immune Response ááá Metabolism and Blood Flow ááá Oxygen Extraction and Consumption á Oxidative Stress á Mitochondrial Biogenesis á Muscle Damage

áâ Neural Activity ↔ Blood Flow á Blood Distribution ↕ Metabolism ááá Arterial Dilatation áá Capillary Pressure & Energy Substrate Exchange á Venoconstriction á Hemoconcentration ↔/á Levels of energy substrates á Oxygen Content

ááá Ventilation and Gas Exchange ááá Blood Flow á Blood Distribution? ááá Cardiac Output ááá Coronary Blood Flow ááá Oxygen Consumption á Blood Flow Distribution

Not only does red zone conditioning replicate the demands of boxing, but also stimulates a range of physiological adaptations

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HOW WE TARGET THE RED ZONE? The most effective way in targeting the red zone during conditioning sessions is through HighIntensity Interval Training (HIIT). HIIT is when a short to long bout of exercise is interspersed with a period of rest. This allows the bout of exercise to be performed at higher speeds and intensity. There is a strong body of evidence that HIIT can induce physiological adaptations to improve cardiovascular performance. In recent years, the use of HIIT has become more popular in athletic populations due it’s benefits to fitness, direct crossover to athletic performance and it’s short workout duration.

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HIGH INTENSITY INTERVAL TRAINING Aerobic capacity sets the upper limit of boxing performance. The more oxygen you can deliver to your muscles to fuel energy production the better you'll be able to perform repeated high-intensity actions. The amount of oxygen you can deliver to your muscles is limited by your heart. If you can improve the amount of blood that is pumped out of your heart and the network of arteries and veins you'll be able to fuel high-intensity performance. So the target in our interval sessions is to spend an optimal amount of time in the red zone, close to maximum pumping capacity of the heart and oxidative capacity of the muscles. By carefully implementing this training strategy over a training camp you'll be creating a bigger engine to power your performance and recover between rounds.

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HIIT: RUNNING We most commonly opt to do this via treadmill running as it we can control the speed of the interval and make small adjustments depending the athletes physiological and perceptual responses. Our aim is to find the optimal balance between speed (external intensity) and physiology (internal intensity). If our athletes run too fast, they might fatigue quickly and not reach the Red Zone. If they run too slowly they might not reach the Red Zone. By carefully monitoring speed, heart rate, RPE and blood lactate we give ourselves the best opportunity to optimise the session for the athlete.

However, we do use alternative methods including exercise bike, circuits and boxing interval sessions. These alternatives provide us with options for when we can't use running, either because equipment is unavailable, the athlete has an injury or is returning to training camp too heavy to run at high-intensity.

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EFFECTS OF BEING IN THE RED ZONE? SPEED

PHYSICAL

CO-ORDINATION FORCE PRODUCTION MUSCLE TENSION ANXIETY

COGNITIVE

CONCENTRATION PERCEPTUAL FATIGUE DECISION MAKING

We can create different sessions by manipulating pacing strategies and coaching cues in attempt to train these important factors during running, and these can be optimised further using different forms of high-intensity exercise. This shows the importance of utilising circuits and boxing themed intervals to help improve our physical and cognitive performance whilst in the red zone.

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BENEFITS OF CIRCUIT TRAINING Circuits can be used with minimal and inexpensive kit in almost any training environment. Can be very time effective and used with large group settings. Can improve other physical attributes during highintensity activity such as speed, force production and co-ordination. Requires concentration and focus during fatigued situations. An effective alternative conditioning method if athletes are unable to run, or require specific conditioning stimulus. A fun alternative, keeps athletes fresh and engaged.

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WHEN DO WE USE CIRCUITS? ADDED CONDITIONING TO BOXING SESSIONS

In some sessions, athletes may not reach an adequate intensity to promote highintensity adaptations when working on technique and specific drills. Adding a red zone circuit to the end of technical sessions can be a great opportunity for athletes to improve high-intensity fitness.

RE-INTRODUCTION TO TRAINING

When returning to training, athletes need to manage increases in training load. Large spikes in training load can increase risk of injury, which isn’t the ideal start to a training camp. Performing circuits can help reduce the training load for the first stages of camp, to eventually transition to running conditioning.

WHEN ATHLETES ARE TOO HEAVY

When athletes are >15% above their fighting weight, high-intensity running can be quite risky due to high impact forces, especially with improper running technique. Circuits can be low impact alternatives to get athletes into shape during early stages of training camp.

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WHEN DO WE USE CIRCUITS?

TIME / SPACE MANAGEMENT

When working in large groups, running conditioning may not be the best option with the facilities available to you. Furthermore, a circuit session can take between 10-20 minutes to complete, making it very time effective.

INJURED ATHLETES

Circuit training can be effective with athletes when adapting around injury. This is normally with lower-body injuries affecting the ability to run. However, circuits can be useful when returning from an upper-body injury to help condition the upper body when returning to full training.

SPECIFIC TRAINING GOALS

Sometimes an athlete may require circuits to meet specific training goals, this can be improving concentration under fatigue, to speed / co-ordination during high-intensity activity, or requiring full body conditioning if looking to improve ability to ’work on the inside’.

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POTENTIAL LIMITATIONS

MIXED ADAPTATIONS

Even though circuit training can carry multiple benefits at once, it can also limit the physiological adaptations targeted. Your body will respond better when your training is optimised and structured towards a specific adaptation.

VERY FIT ATHLETES

Physically fit athletes may struggle to produce the force they need to load the muscle and with enough intensity to promote red zone adaptations. This will limit the effectiveness of circuit training.

LIMITED STRENGTH LEVELS

If an athlete is not particularly strong or explosive, this can limit the intensity performed and not stimulate a significant heart rate response. Furthermore, they may be more prone to local muscular fatigue and experience DOMs.

TECHNIQUE – RISK VS REWARD

Complex exercises under fatigue can effect technique, which may increase the likelihood of injury. This is heightened if an athlete has poor movement qualities.

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CONSIDERATIONS FOR CIRCUITS

EXERCISE SELECTION

Will the exercises you select stimulate a VO2 / Heart rate response? Slow or static exercises often don’t significantly increase aerobic demands in comparison to fast and dynamic exercises.

DURATION, REPS AND SETS

What is the ideal intensity and volume to stimulate a heart rate response? If the duration is too long the athlete might not be able to be perform at an optimal intensity. On the other hand, if interval time is too short may not be enough time to reach the red zone.

EXERCISE SCHEDULE

Exercises are complimentary to each other. An example of this would be performing Squats before Lunges will create muscular fatigue, affecting performance of lunges and consequently not stimulating a heart rate response.

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EXERCISE SCHEDULE

For our red zone circuits, we chose dynamic exercises because they elicit increased heart rate responses. We also consider exercises that require full body actions to reduce local muscular fatigue and increase HR responses. We make sure that exercises are not technically demanding to help increase intensity and avoid injury.

HR SPIKERS

HR STAGNATORS

RUNNING ON THE SPOT BURPEES BURPEES INTO SPRINT MED BALL SLAMS

BATTLE ROPES LANDMINE THRUSTERS MOUNTAIN CLIMBERS SHUTTLES

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DURATION, REPS AND SETS

Our preferred ‘work to rest ratio’ is 2:1 or 3:1. We find that 20-45 seconds is sufficient time to initiate a cariovascular response, and the optimal recovery will help maintain high-intensity performance without significantly decreasing the heart rate. We aim for these circuits to last 3-5 minute per set, with 1-2 minutes rest to maintain the same 2:1 / 3:1 ‘work to rest ratio’. We aim for 6-12 minutes in the red zone for our conditioning sessions.

LOADING FOR RED ZONE CIRCUITS 20s on 10s off x 6-8 reps with 1-2 minute recovery, 3-5 sets 30s on 10s off x 4-6 reps with 1-2 minute recovery, 3-5 sets 45s on 15s off x 3-5 reps with 1-2 minute recovery, 3-5 sets

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PRE-LOADING FOR HIIT CIRCUITS As explained previously, athletes may struggle to reach the Red Zone during circuit training. To combat this, we use ‘pre-loading’ exercises prior to circuits to help increase cardiovascular.

The exercise is performed for 30-60 seconds before the first circuit or every set of the circuit session. These are predominatly aerobic based to stimulate oxidative demand and increase blood flow whilst limiting muscular fatigue.

EXERCISES SUITABLE FOR PRE-LOADING

This shows how pre-loading exercises are effective to raise heart rate to 85-95% max heart rate

• • • • • •

Treadmill / Shuttle runs Running on the spot Skipping Shadow Boxing Exercise Bike / Air Bike Prowler (lightly loaded)

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TIME TRIALS

CIRCUITS

Time trials are a fantastic way to encourage high intensity efforts that will help increase heart rate. These are perfect for a quick finisher to a session as most of the time trials take just 5-10 minutes to complete. These are predominantly aerobic exercises, however due to these being short, high-intensity efforts we can incorporate strength-based exercises such as Goblet Squats, TRX Row and Press-Ups.

LOADING FOR TIME TRIALS 45-60 secs efforts : 60 secs recovery, 4-6 sets 60-80 secs efforts : 90 secs recovery, 4-6 sets 80-110 secs efforts : 120 secs recovery, 3-5 sets

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FINISHER

CIRCUITS

We select fast-paced and aerobic based exercises towards the end of the set to help increase heart rate to the end of the circuit. This increased heart rate will help achieve higher heart rates in the next sets. With the ‘end in sight’, athletes will put in more effort knowing they can rest after. So we need to make sure that the final exercise takes advantage of that.

EXERCISES SUITABLE FOR ‘FINISHERS’

This shows how an effective finisher exercise can raise heart rate whilst in the ‘red zone’

• • • • • •

Treadmill / Shuttle runs Running on the spot Burpees Fast Shadow Boxing Exercise Bike / Air Bike Prowler (lightly loaded)

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FOOTWORK CHALLENGE The footwork challenge is a fantastic way to test footwork speed, flow and co-ordination. We use this as a warm-up tool to get the athlete switched on, to raise heart rate and as a form of low intensity (height) but fast contact plyos to build reactive strength. Due to this being a time trial, it accumulates to a 40 second high intensity effort to raise heart rate, which can make it a great pre-loading exercise, circuit exercise, or as a warm-up tool to prime VO2 kinetics and help 'switch on the engine' before your circuit session. We perform 3 sets on conditioning sessions, using a 5 m Ladder with 10 slats.

LATERAL SHUFFLES LATERAL IN + OUTS A-HOPS SINGLE LEG HOPS FAST FEET

X 2 LENGTHS

Target time is 30-45 X 2 LENGTHS seconds, X 2 LENGTHS with 2 mins X 1 LENGTH E.S. rest between X 1 LENGTH sets

CLICK HERE TO WATCH FOOTWORK CHALLENGE

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THE WORKOUTS

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THE WORKOUTS

CIRCUITS

In this e-book, you have 30 circuit workouts that can be performed at any stage of your training. We will offer guidance and advice, however the way you use these workouts is totally your choice.

EQUIPMENT BODYWEIGHT

PAGE 38

PAGE 51

BOXING

PAGE 61

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UNDERSTANDING THE WORKOUTS Click on here to watch the circuit video on YouTube.

Here is the information of reps, sets, work : rest ratio of the circuit.

If the circuit has multiple loading strategies we will put the work and rest time in the left-hand column.

Here is a brief introduction explaining the session structure and goals.

We will cue with text if an exercise needs to be performed back to back. If the exercises are performed twice as a circuit, look out for the arrow.

Here are some coaching cues for each exercise, we do advise you to watch the circuit video for a visual demonstration of each exercise.

The exercises are written out in the chronological order of the circuit.

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USING A HEART RATE MONITOR 1. Download the ‘Polar Beat’ app 2. Set up physical data and determine max heart rate (estimate 220-age) 3. Pair the device to your smart phone and moisten the electrodes. We recommend either buying a Wahoo TickR heart rate monitor, or either a Polar H7 or H10 Bluetooth heart rate monitor. These all link up to the polar beat app. These are our genuine recommendations, we receive no profits or have no affiliation to either company. CLICK HERE TO WATCH OUR TUTORIAL ON HOW TO USE A HEART RATE MONITOR

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WHEN TO PERFORM CIRCUITS? As explained on a few occasions, how you use the circuit workouts are depend on your training goals / schedule. We’d generally recommend adding 1-3 circuits per week, however this can be increased for specific training situations.

BOXING SESSION

During a Boxing session, the Bodyweight or Boxing Specific circuits are a great addition to your workout to improve high-intensity fitness. Perform 3-4 sets.

S&C SESSION

The Equipment / Bodyweight exercises are fantastic to add on the end of 1-2 S&C sessions per week. We’d say to perform 3-4 sets of these.

CONDITIONING SESSION

To use circuits as a full conditioning session will require more reps and sets. Use the Equipment / Bodyweight exercises that have the more reps (6-8 reps) and perform 4-5 sets. Perform 2-3 times per week maximum.

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PROGRESSIVE OVERLOAD We structure our training n order to create enough stress for physiological adaptations, but controlled progressively to avoid overreaching. Again, this is up to you how you manage the workouts. We’d recommend to start on the lower volume targets then build session by session, and also make sure to monitor / record your workouts. We often go for a 3:1 loading strategy, having 3 progressively harder weeks followed by de-load week. This helps you push your body and let it recover. Here is an example of how you can do this with your circuit workouts.

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EQUIPMENT CIRCUITS

EQUIPMENT

CIRCUIT 1 CLICK TO WATCH VIDEO

TIME – MIXED (30/20) REPS – 8 REST – 2 min SETS – 3-5

The intensity increases midway through this circuit to challenge your ability to produce high force actions under fatigue, and your ability to keep working following spikes in intensity This is a SPRINT on the spot… not a jog. Knees level SPRINT ON with hips, short foot contacts and pump those arms.

30 SECS: THE SPOT 10 SECS

SHADOW BOX

Keep a high pace by performing 3-4 shot combinations with foot defences and head movement in between.

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

20 SECS: 10 SECS KB SWING

SHADOW BOX

30 SECS : X 2 REPS 10 SECS SPRINT ON

THE SPOT

Push hips back with slight bend at the knees, then power the kettlebell up with a fast + forceful hip extension Keep a high pace by performing 3-4 shot combinations with foot defences and head movement in between. This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

EQUIPMENT

CIRCUIT 2 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 4 REST – 1 min SETS – 3-5 Circuits

A good mix between boxing specific and general conditioning training. Raise the heart rate with intense shadow boxing before the Tabata circuit.

50 SECS 10 SECS REST 20 SECS : 10 SECS

SHADOW BOX

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands and keep the pace high.

MED BALL SLAM

Start with the medicine ball at your chest, pull it overhead and go onto toes before slamming with intent.

FAST UPPERCUTS KETTLEBELL SWING

Perform uppercuts as fast and as explosive as possible – our boxers hit between 100-140 punches.

BATTLE ROPES

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable.

Push hips back with slight bend at the knees, then power the kettlebell up with a fast + forceful hip extension

EQUIPMENT

CIRCUIT 3 CLICK TO WATCH VIDEO

TIME – 30s on : 10s off REPS – 4 REST – 2 mins SETS – 3-5 Circuits

This circuit just requires 1 x 3-5 kg medicine ball. We use a sprint on the spot drill to increase heart rate before performing fast and forceful repetitions on the med ball exercises.

30 SECS 10 SECS REST 30 SECS : 10 SECS

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

MED BALL SLAM

Start with the medicine ball at your chest, pull it overhead and go onto toes before slamming with intent.

MOUNTAIN CLIMBERS + PRESS UPS

Hands on the medicine ball, perform 4 fast contacts on the mountain climbers then perform a press-up.

MB SQUAT TO SLAM MB BURPEE TO SLAM

Perform a full squat and power the ball overhead before performing a fast and forceful slam. Following each med ball slam, catch the ball and perform a squat thrust.

EQUIPMENT

CIRCUIT 4 CLICK TO WATCH VIDEO

RUN ON THE SPOT KB CLEAN TO PRESS - RIGHT KB CLEAN TO PRESS - LEFT RUN ON THE 30 SECS : SPOT 15 SECS BURPEES KB SQUAT TO PRESS KB SWINGS RUN ON THE SPOT

TIME – 30s on : 15s off REPS – 8 REST – 2 mins SETS – 3-5

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms. Start with the kettlebell in the centre, in a deadlift position and posture straight. Forcefully drive the kettlebell up and extend the hips. Flip the kettlebell to the outside of the arm with elbows forward. Perform 30 seconds on the right side then repeat on the left. This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms. Control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Hold the Kettlebell upside down. Use the momentum from the squat to press overhead. Push hips back with slight bend at the knees, then power the kettlebell up with a fast + forceful hip extension This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

EQUIPMENT

TIME – 20s on : 10s off

CIRCUIT 5 CLICK TO WATCH VIDEO

REPS – 8 (+ pre-loading exercise) REST –1 min SETS – 3-5 Circuits

This circuit is geared towards central adaptations so we use skipping before each circuit as a pre-loading exercise to elevate the heart rate before performing the circuit exercises.

50 SECS 10 SECS REST 20 SECS : 10 SECS

SKIPPING

Transition between skipping with high knees for 10s to double under skipping for 10s.

MB SLAM BURPEES

Following each med ball slam, catch the ball and perform a squat thrust.

BATTLE ROPES

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable.

BANDED KB SWINGS

The band will require faster reps, more forceful hip extensions and more core tension during the swings.

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

EQUIPMENT

CIRCUIT 6 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 8 (+ pre-loading exercise) REST – 2 mins SETS – 3-5

Before each set, perform 60 seconds of Burpees at the start. This is a long interval for burpees, so aim to perform the jump sub-maximal (80%) but perform as many reps as possible. Then only perform the repeat the key circuit exercises (2 sets on each).

60 SECS 20 SECS REST 20 SECS : 10 SECS

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

MB SLAM BURPEES

Following each med ball slam, catch the ball and perform a squat thrust.

BATTLE ROPES

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

EQUIPMENT

CIRCUIT 7 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 4 (with extra 2 min intervals) REST – 2 min SETS – 3-5

This is a unique set up to the circuit as we place the pre-loading exercise as the second exercise. This makes the pre-loading exercise more effective as starts from a higher heart rate.

20 SECS : BATTLE ROPES 10 SECS 60 SECS : WATT BIKE / AIR BIKE 10 SECS

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable.

BATTLE ROPES

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable.

20 SECS : MB SLAM BURPEES 10 SECS LM SQUAT TO PRESS 60 SECS : WATT BIKE / AIR BIKE 10 SECS

Perform at an intensity to reach a high heart rate, aiming to be above 85% max heart rate or in the red zone.

Following each med ball slam, catch the ball and perform a squat thrust. This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms. Perform at an intensity to reach a high heart rate, aiming to be 92-95% max heart rate

EQUIPMENT

CIRCUIT 8 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 8 (with extra 1 min intervals) REST – 2 min SETS – 3-5

On this workout we integrates heart rate ‘spiker’ rep in the middle of the circuit in the form of a watt bike or air bike. This is designed to fire you well into the red before the second half of the circuit. Only perform the watt bike interval once per circuit.

BATTLE ROPES MOUNTAIN 20 SECS : CLIMBERS 10 SECS LM SQUAT TO PRESS BATTLE ROPES 50 SECS : WATT BIKE / AIR BIKE 10 SECS

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable. In a press-up position, quickly alternate one leg into a 90 degree position as the other remains straight Using an Olympic bar + 20-30 kg plate, perform a squat then power up into the press using the legs. Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable. Perform at an intensity to reach a high heart rate, aiming to be 92-95% max heart rate.

EQUIPMENT

CIRCUIT 9 CLICK TO WATCH VIDEO

TIME TRIAL CIRCUIT REPS – 5 REST – 1 min SETS – 4-5 Circuits

Perform each exercise as quick as possible with no rest between exercises, aiming to perform within 60-80 seconds. Rest for

KB SWING

On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

MB PRESS-UPS

Perform press ups with hands shoulder width apart, and elbows tucked in towards the body. Keep core braced and hips aligned.

MB SLAM

Jump and raise your knees to hip level without rounding posture. Go for light and fast foot contacts, if fatigued have a short bounce between.

12 REPS 12 REPS

10 REPS

PROWLER 15 m x 2

SPRINTS 10 m x 2

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms. Jump and raise your knees to hip level without rounding posture. Go for light and fast foot contacts, if fatigued have a short bounce between.

EQUIPMENT

CIRCUIT 10 CLICK TO WATCH VIDEO

20 SECS : 10 SECS

TIME – 20s on : 10s off REPS – 8 REST – 2 mins SETS – 3-5

SHADOW BOX

Perform 3-4 shot combinations with good technique, speed and defensive shape.

BATTLE ROPES

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable.

MB SQUAT TO SLAM SPRINT ON THE SPOT

Perform a full squat and power the ball overhead before performing a fast and forceful slam. This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

KB SWINGS

Push hips back with slight bend at the knees, then power the kettlebell up with a fast + forceful hip extension

BATTLE ROPES

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable. Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

BURPEES SHADOW BOX

Perform 3-4 shot combinations with good technique, speed and defensive shape.

EQUIPMENT

CIRCUIT 11 CLICK TO WATCH VIDEO

TIME – 30s on : 15s off REPS – 6 REST – 2 mins SETS – 3-5

This is one of our classic circuits using the 30-15 structure, with explosive exercises sandwiched between more aerobic based exercises to help drive into the red zone.

30 SECS : 15 SECS

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

MB SLAM

Start with the medicine ball at your chest, pull it overhead and go onto toes before slamming with intent.

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

KB SWING

Push hips back with slight bend at the knees, then power the kettlebell up with a fast + forceful hip extension

BATTLE ROPES

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

EQUIPMENT

CIRCUIT 12 CLICK TO WATCH VIDEO

TIME – 30s on : 10s off REPS – 6 REST – 2 mins SETS – 3-4

This circuit is a great way to combine strength and fitness in one circuit. The TRX Row and Landmine Squat is put in the middle to stabilise heart rate to save yourself for a big finish on the press-up to Burpees. Control posture as much as possible. Gain as much BURPEES height, hip extension and intent on the jumps

BATTLE ROPES 30 SECS : HEAVY MB SLAM 10 SECS TRX ROW

Perform in a half-squat position, performing fast waves with arms whilst keeping the body stable. Use a 8-12 kg medicine ball, power the ball overhead before performing a fast and forceful slam. Perform reps at a fast tempo, but make technique and posture is maintained throughout

LANDMINE SQUAT TO PRESS

Using an Olympic bar + 20-30 kg plate, perform a squat then power up into the press using the legs.

PRESS UP TO BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

RED ZONE

CIRCUITS BODYWEIGHT

BODYWEIGHT

CIRCUIT 1 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 6 REST – 1 min SETS – 3-5

Perform each exercises with a 10s rest in between. This is a 3 minute round, so fill in the final 10s at the end with extra 10s on the high knees.

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

SHADOW BOX

Perform 3-4 shot combinations with good technique, speed and defensive shape.

FOOTWORK CHALLENGE

Time trial routine, in 20 seconds you should be nearly finishing the ’lateral in and outs’ by the end of the 20s

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BODYWEIGHT

CIRCUIT 2 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 8 REST – 2 min SETS – 3-5

Perform two repetitions of each exercise back to back before moving onto the next exercises (e.g. 20s on Burpees, 10s off, 20s on Burpees)

BURPEES

On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

SPRINTING ON THE SPOT MOUNTAIN CLIMBERS

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

TUCK JUMPS

Keep hips aligned with trunk by bracing the core. When flexing the hip, don’t let the knee surpass hip level and slightly touch the floor with your toe. Jump and raise your knees to hip level without rounding posture. Go for light and fast foot contacts, if fatigued have a short bounce between.

BODYWEIGHT

CIRCUIT 3 CLICK TO WATCH VIDEO

TIME – 30s on : 15s off REPS – 6 REST – 1 min SETS – 3-5

Perform two repetitions of each exercise back to back before moving onto the next exercises (e.g. 30s on Burpees, 15s off, 30s on Burpees)

BURPEES

On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

SPRINTING ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

MOUNTAIN CLIMBERS

Keep hips aligned with trunk by bracing the core. When flexing the hip, don’t let the knee surpass hip level and slightly touch the floor with your toe.

BODYWEIGHT

CIRCUIT 4 CLICK TO WATCH VIDEO

TIME – 30s on : 15s off REPS – 8 REST – 1 min SETS – 4

Perform two repetitions of each exercise back to back before moving onto the next exercises (e.g. 30s on Burpees, 15s off, 30s on Burpees)

BURPEES

On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

SPRINTING ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BURPEES

On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

MOUNTAIN CLIMBERS

Keep hips aligned with trunk by bracing the core. When flexing the hip, don’t let the knee surpass hip level and slightly touch the floor with your toe.

BODYWEIGHT

CIRCUIT 5 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 6 REST – 2 min SETS – 3-5

Perform sprinting on the spot as a pre-loading exercise (perform 50 secs once per circuit). Perform two circuits of the exercises before resting.

SPRINTING ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms. Perform this for 50 seconds, then rest 10 seconds before starting the circuit. Perform this at the start of each set.

FAST POGOS X-TUCK JUMPS BURPEES

Perform fast and solid foot contacts in a quartersquat position and heels just off the floor. Move the arms slowly for balance. Perform two crossover steps, then perform a tuck jump. Make sure that the foot contacts are short and snappy throughout. On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

BODYWEIGHT

CIRCUIT 6 CLICK TO WATCH VIDEO

TIME TRIAL CIRCUIT REPS – 6 REST – 45 secs SETS – 4-5

Perform each exercise as quick as possible with no rest between exercises. Perform the circuit twice as quick as possible, aiming to perform within 70-90 seconds.

BURPEES 10 REPS

On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

10 REPS

Perform reps as fast as possible, however maintain technique. Hands shoulder-width apart, elbows tucked in and control the hips. Make sure pressups are performed with full arm extension

SPRINTING ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

PRESS-UPS

10 SECONDS

BODYWEIGHT

CIRCUIT 7 CLICK TO WATCH VIDEO

TIME TRIAL CIRCUIT REPS – 6 REST – 45 secs SETS – 4-5

Perform each exercise as quick as possible with no rest between exercises. Perform the circuit twice as quick as possible, aiming to perform within 80-100 seconds.

BURPEES

On the burpees, make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim for 12 reps.

PRESS-UPS

Perform press ups with hands shoulder width apart, and elbows tucked in towards the body. Keep core braced and hips aligned.

TUCK JUMPS

Jump and raise your knees to hip level without rounding posture. Go for light and fast foot contacts, if fatigued have a short bounce between.

10 REPS 10 REPS

10 REPS

SPRINT ON THE SPOT 10 SECONDS

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BODYWEIGHT

CIRCUIT 8 CLICK TO WATCH VIDEO

TIME TRIAL CIRCUIT REPS – 6 REST – 45 secs SETS – 4-5

Perform each exercise as quick as possible with no rest between exercises. Perform the circuit twice as quick as possible, aiming to perform within 80-100 seconds.

BURPEES

Make sure to control posture as much as possible. Gain as much height, hip extension and intent on the jumps. Aim to complete in 20 seconds

PRESS-UPS

Perform press ups with hands shoulder width apart, and elbows tucked in towards the body. Keep core braced and hips aligned.

TUCK JUMPS

Jump and raise your knees to hip level without rounding posture. Go for light and fast foot contacts, if fatigued have a short bounce between.

12 REPS 12 REPS

12 REPS

SPRINT ON THE SPOT 15 SECONDS

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BODYWEIGHT

CIRCUIT 9

TIME TRIAL CIRCUIT REPS – 5 REST – 30 secs SETS – 8-10

Perform the footwork challenge, aim to perform as fast as possible between 30-45 secs.

LATERAL SHUFFLES 2 LENGTHS

LATERAL IN + OUTS 2 LENGTHS

A-HOPS

2 LENGTHS

SINGLE LEG HOPS 1 LENGTH E.S.

FAST FEET 1 LENGTH

CLICK TO WATCH VIDEO

RED ZONE

CIRCUITS BOXING FITNESS BOXING SPECIFIC CIRCUITS

BAG / PAD CIRCUITS

PAGE 62

PAGE 70

BOXING SPECIFIC

CONDITIONING

When performed at higher intensities, shadow boxing intervals can be beneficial for red zone adaptations. These will also challenge your ability to maintain technique, speed and shape under fatiguing conditions. We normally go for 20s and 10s working intervals with a 10s active recovery. In the 10s it’s important to use your feet, use the occasional jab and maintain defensive shape.

FAST SHADOW Perform 3-4 shot combinations with foot defences and head movement in between. Make sure to keep a high intensity and perform fast hand speed.

TIME – 10s / 20s on : 10s off REPS – 6 REST – 1 min SETS – 3-5

BOXING SPECIFIC

CIRCUIT 1 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 6 REST – 1 min SETS – 3-5

This circuit is all about fast and effective footwork under high-fatigue. Make sure to attack each interval with intensity, whilst maintaining shape and technique.

SHADOW BOX

Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

SHADOW BOX

Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands.

FOOTWORK CHALLENGE

Time trial routine, in 20 seconds you should be nearly finishing the ’lateral in and outs’ by the end of the 20s

SHADOW BOX

Back to the 4 shot combinations, keeping your shape, foot defences and nice fast punches.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BOXING SPECIFIC

CIRCUIT 2 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 6 (+ pre-loading exercise) REST – 2 mins SETS – 3-5

Before each set, perform 60 seconds of shadow boxing at the start, make sure this is a high intensity to reach >85% max heart rate prior to the circuit exercises. Then only perform the repeat the key circuit exercises (2 sets on each).

50 SECS 10 SECS REST 20 SECS : 10 SECS

SHADOW BOX

Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands.

X-TUCK JUMPS

Watch the video for an understanding of this exercise. Stay light on your feet and perform as fast as possible.

FOOTWORK CHALLENGE

Perform the footwork challenge, in 20 seconds you should be nearly finishing the ’lateral in and outs’

BOXING LADDER

Perform ladder drills in a boxing stance, moving in and out of range quickly. Sharp feet, fast hands and good shape under fatigue

BOXING SPECIFIC

CIRCUIT 3 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 4 (+ pre-loading exercise) REST – 1 min SETS – 3-5

Before each set, perform 50 seconds of skipping at the start, make sure this is a high intensity to reach >85% max heart rate prior to the circuit exercises. Then only perform the repeat the key circuit exercises (2 sets on each).

50 SECS 10 SECS REST 20 SECS : 10 SECS

SKIPPING

Perform skipping with high knees for 40s then transition to double under skipping for final 10s.

FAST SHADOW LATERAL SHUFFLES

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands.

FAST UPPERCUTS BOXING LADDER

Lateral shuffles on the ladder, perform two fast taps in each box on the balls of your feet and keep legs long. Perform uppercuts as fast and as explosive as possible – our boxers hit between 100-140 punches. Perform ladder drills in a boxing stance, moving in and out of range quickly. Sharp feet, fast hands and good

BOXING SPECIFIC

CIRCUIT 4 CLICK TO WATCH VIDEO

TIME – 10s on : 10s off REPS – 8 (+ pre-loading exercise) REST – 2 mins SETS – 3-5

Before each set, perform 50 seconds of skipping at the start, make sure this is a high intensity to reach >85% max heart rate prior to the circuit exercises. Then only perform the repeat the key circuit exercises (2 sets on each). This is a ‘power’ circuit so make sure to perform with speed and intensity.

50 SECS 10 SECS REST 10 SECS : 10 SECS

SKIPPING

Perform skipping with high knees for 40s then transition to double under skipping for final 10s.

X-TUCK JUMPS FAST UPPERCUTS

Watch the video for an understanding of this exercise. Stay light on your feet and perform as fast as possible.

FAST POGOS SHADOW BOX

Get into a half squat position, then perform fast and forceful foot contacts making as much noise as possible

Perform uppercuts as fast and as explosive as possible – our boxers hit between 50-70 punches.

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands.

BOXING SPECIFIC

CIRCUIT 5 CLICK TO WATCH VIDEO

TIME – 30s on : 15s off REPS – 5 REST – 2 min SETS – 3-5

This circuit will create a high heart rate response by starting with intense shadow boxing and skipping intervals, before challenging your ability to maintain speed, shape and technique on the boxing ladder drills. We finish off the circuit with sprinting on the spot and shadow box to drive into the red zone.

SHADOW BOX

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands.

SKIPPING

Perform skipping with high knees for 20s then transition to double under skipping for final 10s.

BOXING LADDER

Perform ladder drills in a boxing stance, moving in and out of range with sharp feet, fast hands and good shape.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

SHADOW BOX

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands.

BOXING SPECIFIC

CIRCUIT 6 CLICK TO WATCH VIDEO

TIME – 30s on : 10s off REPS – 6 REST – 2 min SETS – 3-5

This is performed at a slightly lower intensity due to a larger work to rest ratio. Rather than absolute speed and explosiveness, go for rhythm and repetition. This is a 4 minute round, so fill in the final 10s at the end with extra 10s on the high knees

SHADOW BOX

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands.

SKIPPING

Perform skipping with high knees for 20s then transition to double under skipping for final 10s.

UPPERCUTS

Perform uppercuts - have 5 seconds rhythm followed by a 10 second burst

SKIPPING

Perform skipping with high knees for 20s then transition to double under skipping for final 10s.

SHADOW BOX

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands.

HIGH KNEES

Perform 40s on high-knees, this is a sprint with an extra high-intensity effort on the last 10s.

BOXING SPECIFIC

CIRCUIT 7 CLICK TO WATCH VIDEO

TIME – MIXED REPS – 7 REST – 2 mins SETS – 3-5

The 30s reps off are designed to drive into the Red Zone, then the intervals change to 20s on 10s off for 2 reps for fast and explosive bursts on before returning to 30s intervals.

RUN ON THE 30 SECS : SPOT 10 SECS

SHADOW BOX

20 SECS : BURPEES 10 SECS

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms. Perform 3-4 shot combinations with foot defences and head movement in between. Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

UPPERCUTS

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

SHADOW BOX

Perform 3-4 shot combinations with foot defences and head movement in between.

30 SECS : X 2 REPS 10 SECS RUN ON

THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BOXING SPECIFIC

CONDITIONING

When performed at higher intensities, bag boxing intervals can be beneficial for red zone adaptations. These will also challenge your ability to maintain technique, speed and shape under fatiguing conditions. We normally go for 20s and 10s working intervals with a 10s active recovery. In the 10s it’s important to use your feet, use the occasional jab and maintain defensive shape.

PUNCHES IN BUNCHES Perform 3-4 shot combinations with foot defences and head movement in between. Make sure to keep a high intensity and perform fast hand speed.

TIME – 10s / 20s on : 10s off REPS – 6 REST – 1 min SETS – 3-5

BOXING BAG

CIRCUIT 1 CLICK TO WATCH VIDEO

TIME – 30s on : 30s on REPS – 6 REST – 1 min SETS – 3-5

Perform continuous work between the bags and a physical exercise. 30 seconds on each interval, going all out at the end of the interval on the burpees to high knees.

4-SHOT COMBOS

Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands.

SPRINT ON THE SPOT

Perform skipping with high knees for 20s then transition to double under skipping for final 10s.

POWER SHOTS

Perform uppercuts - have 5 seconds rhythm followed by a 10 second burst

BURPEES

Perform skipping with high knees for 20s then transition to double under skipping for final 10s.

4-SHOT COMBOS

Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands.

BURPEES TO HIGH KNEES

Perform 30s on high-knees, this is a sprint with an extra high-intensity effort on the last 10s.

BOXING BAG

CIRCUIT 2 CLICK TO WATCH VIDEO

TIME – 30s on : 10s off REPS – 3 (+ pre-loading exercise) REST – 1 min SETS – 3-5

Performing the footwork challenge before this circuit will help raise heart rate but also cue fast feet on the 4 / 2-shot combo intervals.

FOOTWORK CHALLENGE 10 SECS 4-SHOT REST COMBO 2 SHOT + 30 SECS ON 10 SECS FOOT OFF EACH DEFENCE EXERCISE POWER SHOTS 40 SECS

Perform the footwork challenge, 40 seconds should give you enough time to complete. Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands. Throw two shots, perform a foot defence, then peform another two shots. Example: Jab, Cross, Push Away, Cross, Hook Throw in singles or two shot combinations. This predominantly back hands, lead and rear hooks to the head and body

BOXING BAG

CIRCUIT 3 CLICK TO WATCH VIDEO

TIME – 30s on : 30s on REPS – 6 REST – 1 min SETS – 3-5

Perform continuous work between the bags and a physical exercise. 30 seconds on each interval, going all out at the end of the interval on the burpees to high knees.

4-SHOT COMBOS

Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

CLOSE RANGE

Get close to the bag, throw bent arm shots to head and body whilst moving your head.

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

BODY SHOTS

Perform body shot combinations, throw singles, two and three shot combinations.

SPRINT ON THE SPOT

This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms.

BOXING BAG

CIRCUIT 4 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 4 (+ pre-loading exercise) REST – 1 min SETS – 3-5

The pre-load set of shadow boxing will increase heart rate, before a high-intensity burst on close range punches, this will make you fatigued early on in the circuit. The challenge then is to maintain speed and intensity on the other intervals

SHADOW BOX 10 SECS CLOSE REST RANGE POWER 20 SECS ON 10 SECS SHOTS OFF EACH 4-SHOT EXERCISE COMBO POWER SHOTS 50 SECS

Perform 3-4 shot combinations with foot defences and head movement in between. Perform fast hands Get close to the bag, throw bent arm shots to head and body whilst moving your head and pivoting. Throw in singles or two shot combinations. This predominantly back hands, lead and rear hooks. Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands. Throw in singles or two shot combinations. This predominantly back hands, lead and rear hooks to the head and body

BOXING BAG

CIRCUIT 5 CLICK TO WATCH VIDEO

TIME – 20s on : 10s off REPS – 4 (+ pre-loading exercise) REST – 1 min SETS – 3-5

This is a circuit that is designed to be explosive under fatigue. Start with power shots, explosive actions will stimulate a high heart rate response. Sprinting on the spot will tire the lower-body but then you’re challenged to keep moving your feet with the two-phase attack.

POWER SHOTS 10 SECS SPRINT ON REST THE SPOT TWO-PHASE 20 SECS ON 10 SECS ATTACK 50 SECS

OFF EACH EXERCISE

Throw in singles or two shot combinations. This predominantly back hands, lead and rear hooks to the head and body This is a SPRINT on the spot… not a jog. Knees level with hips, short foot contacts and pump those arms. Split up the attacks with a foot defence, for example… Jab, Push Away, Jab Cross.

BURPEES

Control posture as much as possible. Gain as much height, hip extension and intent on the jumps.

POWER SHOTS

Throw in singles or two shot combinations. This predominantly back hands, lead and rear hooks to the head and body

BOXING BAG

CIRCUIT 6 CLICK TO WATCH VIDEO

TIME – 30s on : 30s off REPS – 6 REST – 1 min SETS – 3-5

This circuit is perfect when working in large groups and not enough bags for the session. We split 3 minutes into 30 second intervals, one shadow boxes the theme and one performs on the bag. This is a good way to raise heart rate as shadow boxing will allow you to work at a higher work rate. Shadow box the theme for the first 30s, then perform for 30s on the bag before moving on to the next theme

2-SHOT + FOOT DEFENCE

Throw two shots, perform a foot defence, then peform another two shots. Example: Jab, Cross, Push Away, Cross, Hook

FOUR SHOT COMBOS

Perform 4 shot combinations with foot defences and head movement in between. Perform fast hands.

CLOSE RANGE + PIVOTS

Get close to the bag, throw bent arm shots to head and body whilst moving your head and pivoting.

THANKS FOR TAKING PART IN

RED ZONE

CIRCUITS

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