"Punch Out The Fat"
Round 1: Warmup- M6, S20
Step Touch
Jumping Jacks
Up Down Body Builders
Step touches: Tap your right toe lightly in front of your left, then your left toe in front of your right.
Swing your arms as you continue alternating left and right taps.
Move at a comfortable pace that elevates your heart rate and quickens your breathing.
Up Down Body Builders: Like a burpee without the pushup. This is a speed burpee.
Round 2: M6 Punch- M2 each drill
Partner up & move continuously from drill to drill without any break in between.
Drill 1: Alternate left and right jab punches in 4 punches x 4 sets, then alternate lefts and rights as fast as you can for 20 punches. Repeat
Drill 2: Alternate right and left hook punches in 4 punches x 4 sets, then alternate lefts and rights as fast as you can for 20 punches. Repeat
Drill 3: Alternate left and right upper cut punches in sets of 8 punches and then end in a flurry of punches during the last S30.
Round 3: M3 Jump Around
Jump rope
Round 4: M6 Move & Stick (3 two min. rounds)
Partner up & move continuously while body sparing.
Open fists are acceptable if you do not have gloves to diminish the impact.
Full contact is optional.
Note: Keep in mind that this is NOT a brawl, but instead a fun fitness boxing sparing drill.
Round 5: M6 Pumpin, 20/10
Boxer Twist with a Kettlebell Tweak: One partner holds out their arm toward the other.
The "boxer" will hold a kettlebell at chest level and ducks from side to side under their partner's arm.
The boxer will move forward and the partner moves back.
Last-Round Squats: Hold the last rep in the squat position for 20 seconds.
Championship Push-Ups: Begin in Down Dog and moving down to both forearms and then back up to hands.
Heavyweight Dips: Sit on the floor with your legs straight out, arms at your sides,
palms pressing into the floor and fingertips either pointing out to the side or behind you,
whichever is more comfortable. Lift your butt and legs up so you're balanced on your palms
and heels and your weight is supported by your arms. Bend your elbows a few inches, and then straighten back up.
Round 6: M3 Flab Fighter
* Alternating Abs/Pushups- Alternate the two. Use the following three abdominal exercises.
1. Situps
2. Bicycles with active elbows: Bring opposite elbow to knee
3. Lying Jackknife: Raise hands from chest to straight-legged, airborne feet.
Push-ups: Alternate hand width each set.
Round 7: Cooldown
Synergy Yoga
--
Bob Garon II,
Synergy Kettlebell Boot Camp Coach
(480) 270-4770
---
Your Ultimate Fat Loss Boot Camp!
Website: http://SynergyKettlebellBootCamp.com
Know The Truth! Most fitness trainers lie to you.
It takes more that "just" diet & exercise to be
in amazing shape.
Find out the truth here and
subscribe to my blog:
http://BobGaronTraining.com (Nutrition & Fitness)
Follow Me At:
http://twitter.com/bobgaron
http://facebook.com/bobgaron
