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Boxing Circuit Workout Ideas: The Agility Ladder Interval Drill

August 17, 2022
3 minute read

If you’re a Personal Trainer and you’re running boxing sessions as part of your Bootcamp, this is a fun, quick and easy one to use in your arsenal!

This drill works really well in a Group Fitness environment where all your participants are paired up - one person with gloves and their partner with pads. It can however also work in a one on one environment where you as the Trainer are training your client and it can also work in a ‘boxing bag’ class environment.

You will need an Agility Ladder for this workout. You can fit approximately 10 participants on an Agility Ladder so if you have 10 participants or less, you’ll only need one ladder but any more than 10 participants and you’ll need at least two.

Important to note, we don’t recommend running any boxing classes unless you’ve completed a Boxing CEC Course for Personal Trainers.

To see the drill, either watch the video below or read the written description underneath that!

At its most simple version - the drill is simply

  • Punch for 20 seconds
  • Agility Ladder drill for 20 seconds
  • Repeat 8 times for a 5min workout

And you could do it like that… which is totally cool…

But I like to vary it up a little…

So instead of doing the SAME punch every time… I’ll use four different punches (e.g. straights, uppers, high punches, pistons) and do each punch twice.

And instead of doing the same Agility Ladder drill every time, I'll use four different drills (e.g. jumps, side jumps, scissors, star jumps) and do each drill twice.

So the drill actually looks like this

  • Straights for 20 seconds
  • Jumps for 20 seconds
  • Repeat twice
  • Uppers for 20 seconds
  • Side Jumps for 20 seconds
  • Repeat twice
  • High Punches for 20 seconds
  • Runs for 20 seconds
  • Repeat twice
  • Pistons for 20 seconds
  • Side runs for 20 seconds
  • Repeat twice

Ends up being a 320 sec drill (which is a little over 5 minutes).

The boxer and pad holder will switch roles and repeat the drill again (which makes it a 10min drill)

Give it a go and let me know what you think 🙂

Whenever I’m running a boxing session I like to use about four different drills and the workout looks something like this.

60min class
0 - 10min: Warm Up / Technique
10min- 20mins: Drill #1
20min - 30min: Drill #2
30min - 40min: Drill #3
40min - 50min: Drill #4
50min - 60min: Cool Down

So that way, all I really need is four different “drills”. Each drill takes about 5 minutes and is repeated twice as each partner needs to complete the drill.

PS: If you’re a Personal Trainer and you’d like more boxing drills to use in your workouts, we have a course at Fitness Education Online - Boxing Workouts for Bootcamp and Personal Trainers. Click here to check it out. 

PPS: At Fitness Education Online, we have one of the largest Facebook Groups in the world for Personal Trainers and Fitness Professionals. Everyone in there is super supportive and we all share tips and ideas. We would love to invite you into the Group - click here to join.

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Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!

 

About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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