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Boxing Workout for Bootcamp: “The 10, 20, 30, 4”

July 12, 2022
2 minute read

I LOVE implementing Boxing Workouts in my Bootcamp sessions…

BUT…

Sometimes it can be tough to come up with a boxing workout that is simple enough for the beginners to keep up, yet still challenging enough to keep the more advanced participants engaged.

That’s where this little beauty of a drill comes into play 🙂

Workout Description

This is a 3 round drill with each drill being 60 seconds each.

Round 1 (60 seconds)

10 straights
20 uppercuts
30 high punches
4 shuttle runs

Repeat for 60 seconds
20 sec break

Round 2 (60 seconds)

10 straights
20 uppercuts
30 high punches
4 shuttle runs
5 sit up and punch

Repeat for 60 seconds
20 sec break

Round 3 (60 seconds)

10 straights
20 uppercuts
30 high punches
4 shuttle runs
5 sit up and punch
6 plank and punch

Repeat for 60 seconds

End of drill

Boxer and Pad Holder would then switch around and repeat with the boxer now being the pad holder and the pad holder now being the boxer.

The Actual Exercises

You can have some fun with this drill and choose whatever exercises you like in the whole “10, 20, 30, 4, 5, 6” formula.

The reason why I have chosen those particular exercises is because

  • The “shuttle run” makes sure the “Pad Holder” is also getting a good workout in
  • The “sit up” gets the Boxer on the floor and in a different “position” to just “standing”
  • The “plank” gets the Boxer on the floor and in a different “position” to just “standing” or “supine”

Some other variations of the drill could include

  • 10 straights, 20 uppers, 30 highs, 4 squat jumps, 5 burpee and punch, 6 star jumps
  • 10 straights, 20 uppers, 30 highs, 4 lateral shuttle runs, 5 push ups , 6 alternating lunges

Summary

That’s the “10, 20, 30, 4” boxing workout! Give it a crack and let us know what you think!

If you’d like more information on how to run a full Boxing Workout for Bootcamp and not just one drill, I recommend checking out our blog “How to Structure a Boxing Workout for Bootcamp”.

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.

PS: 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.

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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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