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Boxing Partner Workout

December 2, 2022
3 minute read

I’m a huge fan of including boxing in my bootcamp workouts and below you’ll find my favourite Boxing Partner Workout!

I like my partner boxing workouts to last around 60 minutes with the following breakdown
0-10mins: Warm up (10mins)
10:50mins: Boxing Drills (40mins)
50-60mins: Cool Down (10mins)

Note: If you’re running a 45minute class, just shorten the warm up to 5minutes and let the participants cool down on their own.

For the purpose of this blog, I’m not going to explain the warm up / cool down as I trust you can do this on your own. Instead I’m just going to break down the 40minutes of the actual partner boxing workout.

That 40minutes will consist of 4 different drills, with each drill taking approx. 10 minutes to complete (4mins with one person boxing, 1min break to switch over and then 4mins with the partner boxing).

A sample workout would look something like this

Partner Boxing Workout Drill 1: The “10, 20, 30, 4”

Minute 1: Boxer performs 10 straights, 20 uppers, 30 highs and 4 shuttle runs. Repeat for 60secs.
20sec break
Minute 2: Boxer performs 10 straights, 20 uppers, 30 highs, 4 shuttle runs and 5 sit up punches. Repeat for 60secs.
20sec break
Minute 3: Boxer performs 10 straights, 20 uppers, 30 highs, 4 shuttle runs, 5 sit up punches and 6 burpee punches. Repeat for 60secs.
20sec break

Boxer and Pad Holder switch roles and repeat the drill

Click here to read about the drill in more detail

Partner Boxing Workout Drill 2: The “2 to 10’s”

Minute 1: Boxer performs 2 straights, pause, 4 punches, pause, 6 punches, pause, 8 punches, pause, 10 punches, pause. Start back and 2 and repeat for 60 secs.

Minute 2: Boxer performs 2 squat jumps, followed by “2 to 10’s”. Repeat for 60secs

Minute 3: Boxer performs 2 squat jumps, followed by “2 to 10’s”, followed by 10 jumping jacks. Repeat for 60secs

Boxer and Pad Holder switch roles and repeat the drill

Click here to read about the drill in more detail

Partner Boxing Workout Drill 3: The “4 combo’s, 40 uppercuts”

Minute 1: Boxer performs 4 combinations (e.g left straight, right straight, duck, right straight) followed by 40 uppercuts. Repeat for 60secs.

Minute 2: Boxer performs 4 combinations (e.g left straight, right straight, duck, right straight) followed by 40 uppercuts, followed by 4 shuttle runs. Repeat for 60secs.

Minute 3: Boxer performs 4 combinations (e.g left straight, right straight, duck, right straight) followed by 40 uppercuts, followed by 4 shuttle runs, followed by 4 plank punches. Repeat for 60secs.

Boxer and Pad Holder switch roles and repeat the drill

Click here to read about the drill in more detail

Partner Boxing Workout Drill 4: The “Punch, Run, Bodyweight”

20secs: Boxer performs non stop straights
20secs: Boxer / partner perform shuttle runs
20secs: Boxer = push ups. Partner = squat jumps

Repeat 3 times for a 3minute workout

Boxer and Pad Holder switch roles and repeat the drill

Click here to read about the drill in more details

Summary

The drills above will take approx. 40minutes to complete! 

Give them a go and let us know what you think!

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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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