Warm up with 5 to 10 minutes of rope skipping drills: Alternate feet, side to sides, cross-overs, doubles etc. then:-
Heavy bag work:-
- 3 x 2 minute rounds of general technique – jabs, hooks, crosses – rest 1 minute between rounds
- 4 x 1 minute rounds at full power – – upper cuts, hooks, crosses – rest 1 minute between rounds
- 6 x 15 second punch-out drill rounds – rest 45 seconds between rounds
Finisher: 50 x Hindu push-ups in as few sets as possible
Boxing Inspiration below:-