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Boxing Circuit Workout Ideas: The “Punch, Run, Bodyweight”

June 7, 2022
2 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 which requires zero equipment (apart from the gloves and pads)! 

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.

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!

4 Minute Drill 

20 seconds of straights

20 seconds shuttle running

20 seconds bodyweight (Boxer = Push Ups, Pad Holder = Squat Jumps)

Repeat 4 times for a 4 minute drill 

Boxer and Pad Switch roles and repeat the drill.

You do have a few options here. 

You could change the punch each time through. 

For example, the first minute is done with straights, the second minute is done with uppercuts, the third minute is done with a sit up and punch, the fourth minute is done with a plank and punch. I however, like to keep the punch constant as it’s such a quick drill and there’s enough variety in there already.

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.

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

PS: 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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Fun Boxing Workout Ideas You Need to Try

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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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