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Boxing Workout for Bootcamp 15, 30, 45, 60

June 30, 2022
3 minute read

The “15, 30, 45, 60” Boxing Drill works a treat for 

  • Group Fitness Classes / Bootcamps: where your participants pair up with each other
  • Group Fitness Classes / Bootcamps: where your participants have a boxing bad each
  • Private Personal Training sessions: where the Personal Trainer holds the Pads and the client is the boxer

Disclaimer: If you’re a Personal Trainer and you want to run Boxing sessions for your clients or in your Bootcamp, it’s essential you’ve completed a Boxing Course for Personal Trainers otherwise chances are you’re not qualified or insured.

Boxing Workout Ideas for Bootcamp: The “15, 30, 45, 60” 

This drill gets its name from the timing

15 second boxing drill
15 shuttle run (ideally 1 shuttle run)
30 second boxing drill
30 shuttle run (ideally 2 shuttle runs)
45 second boxing drill
45 shuttle run (ideally 3 shuttle runs)
60 second boxing drill
60 shuttle run (ideally 4 shuttle runs)

This ends up being about a 5 minute drill

And then you’d work your way back down again

60 second boxing drill
60 shuttle run (ideally 4 shuttle runs)
45 second boxing drill
45 shuttle run (ideally 3 shuttle runs)
30 second boxing drill
30 shuttle run (ideally 2 shuttle runs)
15 second boxing drill
15 shuttle run (ideally 1 shuttle run)

Which takes another 5 minutes and makes the drill a 10minute drill in total.

The boxer and pad holder would switch over and complete the drill again – making it a 20minute workout.

If I was plugging this into a full 60minute Bootcamp session, I would program it like this

0-10min: Warm up
10-20mins: Combinations (5mins each)
20-40mins: “The 15, 30, 45, 60” (10mins each)
40-50mins: Boxing Finisher (5mins each)
50-60mins: Cool Down

If you’d like to see this in more detail, check out my blog

How to Structure a Boxing Workout for Bootcamp

The Actual Exercises

Now realistically you can do whatever boxing drills you like in those time periods. What I would recommend

  • In the shorter time periods (15sec and 30sec), use exercises that don’t require a lot of “thinking” or “time”. e.g. “straights”, “uppers”” etc
  • In the longer time periods (45sec and 60sec), use exercises that require a little more time / thinking (e.g. “combinations” / “2-10’s” etc) because firstly you have the time and secondly if it’s an exercise that doesn’t require any thinking (e.g. “straights”) it could get very boring very quick! 

Example
15 second: 3 punches + 3 shuffles
15 shuttle run (ideally 1 shuttle run)
30 second: Sit Up + Punch
30 shuttle run (ideally 2 shuttle runs)
45 second: Combinations
45 shuttle run (ideally 3 shuttle runs)
60 second: 2-10’s of straights
60 shuttle run (ideally 4 shuttle runs)

And then work your way back down!

Summary

If you liked this drill, you may also want to check out the ones below 

If you’re a Personal Trainer and you’ve already completed a Boxing CEC Course, we have course that consists of a whole heap of boxing drills, workouts and games - Boxing Workouts for Bootcamp and Personal Trainers

Click here to check it out

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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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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