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Boxing Drills for Bootcamp: The “4 Combo’s: 4 uppercuts”

September 12, 2022
3 minute read

I am a HUGE fan of including boxing workouts in your Bootcamp / Personal Training sessions… Boxing is fun, interactive, partner based and a totally different style of workout to traditional circuits / bootcamp etc.

Quick disclaimer… I only recommend running Boxing sessions as a Personal Trainer if you’ve actually completed some type of Boxing course for Personal Trainers / a Boxing CEC course.

Providing you’ve got your qualifications, here’s a fun little drill you include into your workouts. 

The “4 Combo’s: 40 uppercuts” Boxing Workout for Personal Trainers

Round 1: 60 seconds
Boxer performs 4 combo’s (Left, Right, Left Hook, Right) and then 40 uppercuts
Repeat for 60seconds

20second break

Round 2: 60 seconds (same boxer)
Boxer performs 4 combo’s (Left, Right, Left Hook, Right), 40 uppercuts and 4 sit up punches
Repeat for 60seconds

20 second break

Round 3: 60 seconds (same boxer)
Boxer performs 4 combo’s (Left, Right, Left Hook, Right), 40 uppercuts, 4 sit up punches and 4 plank punches
Repeat for 60seconds

60second break

(In this time, the Boxer and Pad Holder will switch roles)

Repeat the drill again but with the “Boxer” now being the “Pad Holder” and “Pad Holder” now being the boxer.

Why this drill works

  1. This drill caters to two types of participants… Participants who like “combo’s” and participants who like “punches in bunches”

This drill is therefore a ‘happy medium’ because if you’re a participant who likes “combo’s” then you get to your “combo’s” and you “get through” your 40 quick uppercuts. If you’re a participant who likes “punches in bunches”, then you only have to do 4 combo’s and then you can get to your punches in bunches.

  1. The exercises accumulate 

If you told your participants at the start of the drill “Today’s workout is 4 combo’s, 40 uppercuts, 4 sit up punches and 4 burpee punches”, chances are they’d forget what they are doing. If you break the drill down, however and slowly add the exercises – it makes the drill a lot easier to remember and a lot more fun for participants.

  1. Interval training

If you told your participants at the start of the drill that it was a “4 minute drill straight”, the motivation wouldn’t be as high and they would ‘pace themselves’. However by the participants only working for 60 seconds at a time – the intensity level stays high.

  1. Exercises in different positions

Notice how the 2 “add on” exercises were in different ‘positions’ the “sit up punch” is in a “supine” position and the “plank punch” is in a “prone position. This makes the workout a lot more fun than if every exercise was simply standing. 

Notes / Alternatives

  • You can use whatever “combo” you like in this drill… other examples may include “Left, Right, Duck, Right”, “Left, Right, Duck, Right Uppercut” etc
  • You can use whatever “exercises’ you like as the “add on’s” e.g. instead of 4 “sit up punches” it could be 4 “burpee punches” or instead of 4 “plank and punches” it could be “4 shuttle runs”
  • If you wanted the drill to last a little longer you could make it a ‘4 Round Drill” and just an extra round with an extra exercise e.g. Round 4 (60 seconds): 4 combo’s, 40 uppercuts, 4 sit up punches, 4 plank punches and 4 shuttle runs

Summary

That’s the “4 combo’s: 40 uppercuts” boxing drill for Bootcamp / Personal Trainers. Have some fun with it and let us know what you think ☺ 

PS: At Fitness Education Online, we have a membership which consists of 100’s of Boxing Workouts, Boxing Drills, Bootcamp Workouts, Bootcamp Drills, Games + way more! 

AND…

We currently have it on special!

Click here to check it out!

https://fitnesscecs.com/workout-ideas

Online - Boxing Workouts for Bootcamp and Personal Trainers. Click here to check it out. 

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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