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The following workouts are examples of endurance training circuits that minic fighting rounds. They can be adapted to 2 or 3 minute rounds, depending on what you are fighting:
EXAMPLE A
Jump Rope (fast pace) 1min
Press-ups 30secs
Sit-ups 30secs
1 minute rest
EXAMPLE B
Shadow Box 30secs
Press-ups 30secs
Sit-ups 30secs
Burpees 30secs
1 minute rest
EXAMPLE C
Press-ups 20secs
Pull-ups 20secs
Squats 20secs
1 minute rest
Remember these are just examples. Mix 'N' Match to keep your body guessing. Follow these and your body will apapt to the hard effort that are required for these circuits over boxing specific times.
EXAMPLE A
Jump Rope (fast pace) 1min
Press-ups 30secs
Sit-ups 30secs
1 minute rest
EXAMPLE B
Shadow Box 30secs
Press-ups 30secs
Sit-ups 30secs
Burpees 30secs
1 minute rest
EXAMPLE C
Press-ups 20secs
Pull-ups 20secs
Squats 20secs
1 minute rest
Remember these are just examples. Mix 'N' Match to keep your body guessing. Follow these and your body will apapt to the hard effort that are required for these circuits over boxing specific times.