Fitness Education Logo

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.

Connect with Fitness Education Online on Social Media 

Click here to join our Facebook Group

Click here to follow us on Instagram

Click here to listen to our Podcast on Apple 

Click here to listen to our Podcast on Spotify

Click here to subscribe to our YouTube Channel 

Related Posts

Blue Side BG

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)

Follow & Connect

Leave a Reply

Your email address will not be published. Required fields are marked *

Recent Post
What is a Group Fitness Instructor?
How to become a Personal Trainer in Australia (2024)
What is a Group Exercise Leader?
Do I Need an ABN as a Personal Trainer?
Can I Deliver Outdoor Fitness with Certificate III in Australia?
How to Become a Group Fitness Instructor in Australia
Does an Exercise Science Degree Qualify you as a Personal Trainer in Australia
Best Personal Trainer Insurance Options in Australia (2024 Version)
5 ways to support weight loss and maintain muscle mass
What is SIS30321? Exploring the New Standard in Fitness Certification
What is a Gym Instructor?
How much does a Personal Trainer earn in Australia?
How difficult is a Personal Trainer Course?
Everything Cortisol
Everything Oestrogen: Essential Knowledge for Fitness Professionals
Supporting Clients with Endometriosis: Insights and Strategies for Fitness Professionals
The Fitness Pro's Guide to Embracing Period Dysfunction: Why It's a Game Changer
The Hidden Key to Optimising Your Client's Fitness: Tracking the Menstrual Cycle
The PCOS Advantage: A Game-Changing Guide for Fitness
What is the difference between Cert 3 and 4 in Fitness
Osteoporosis: How Diet, Exercise And Lifestyle Can Help Fight Osteoporosis
ANZAC Day Workout
Do you need a Cert III in Fitness before a Cert IV?
How Much Do Personal Trainers Make
How to become a Personal Trainer in Australia
Fitness Registration Bodies in Australia
Fitness Expo 2023
Personal Trainer Cancellation Policy
Adult Exercise Pre Screening Tool
How long does a Cert 3 in Fitness take?
Boxing Bag Workout: The “10, 2, 2”
12 Days of Christmas Workout
Functional Training Circuit for Small Group Training and Bootcamp
Fitness Games for Bootcamp: The “1, 2, 3” Game
Boxing Partner Workout
Boxing Drills using a Resistance Band
Boxing Workout for Bootcamp – “The EMOM”
Is exercise alone enough to lose a significant amount of weight without changing other lifestyle factors?
Boxing Workout for Bootcamp: The “Power / Speed” Drill
Personal Trainer Success Story: Karla on Online learning
Personal Trainer Success Story: Terry “Go for it regardless of your age"
Boxing Drills for Bootcamp: The “4 Combo’s: 4 uppercuts”
Personal Trainer Success Story: Jane Juggling a career and family life
Kickboxing Drills for Bootcamp: “3 Body Rips, 3 Roundhouse Kicks”
Kickboxing for Bootcamp and Group Fitness: Should I use “Thai Pads” or a “Kick Shield”
Bariatrics 101
What Does Cert 3 In Fitness Allow You To Do ?
How to raise your rates as Personal Trainer
Mastering your day to maximize your efficiency as a Rent Based PT in 2022
Supporting the Bigger Client
Boxing Workout for Bootcamp 15, 30, 45, 60
Boxing Workout Ideas for Bootcamp: “The 2-10’s”
How To Structure a Boxing Workout for Bootcamp
“Exercise Considerations for the Bigger Client”… Health and fitness at any size
Should Women Stop Lifting Heavy Weights During Menopause?
Boxing Circuit Workout Ideas: The “Punch, Run, Bodyweight”
Boxing Courses for Personal Trainers: Should you do one?
How to Become a Highly Profitable Rent based Personal Trainer in 2022!
One Arm Kettlebell Row: 5 of The Best Variations Available
To weigh or not to weigh? Should Trainers Ditch The Scales Once and For All?
5 Questions every Fitness Professional should be asking their female clients... (especially when aged 37+)
How to Run a 30-Day Plank Challenge… Sub30 Style!
How to Help Female Clients Work With Their Hormones
10 Steps To Launch Your Fitness Coaching Business Online
Ep 322: Matt from Virtfit - the #1 fitness software/app for PTs
1 2 3 229

Want to hear about our latest post, podcast, and bootcamp idea?

Fitness Education Logo White
HomeAbout UsCoursesVIP MembershipBlogPodcastContact UsLogin
Copyright 2022 Fitness Education Online All Rights Reserved
Google Rating
Based on 311 reviews