“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion” – Muhammad Ali
Warm-up
5 minutes
Skipping (Jump Rope):
3 rounds of 3 minutes per round
Rest 1 minute between rounds
Shadow boxing:
2 rounds of 3 minutes per round
Rest 1 minute between rounds
Bag work:
3 rounds of 3 minutes per round
Rest 1 minute between rounds
Rd 1: Double Jabs, Right Cross
Rd 2: Double Jabs, Right Cross, Jab
Rd 3: 4 Straight Punches (Jab, Cross, Jab, Cross)
Note: this is for a right handed person.
Do the opposite if you’re a left handed person.
Circuits:
100 Air Squats
100 Sit-ups
100 Jumping Jacks
Cool down
5 minutes
