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.
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.
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