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Boxing Workout Ideas for Bootcamp: “The 2-10’s”

June 22, 2022
3 minute read

If you’re a Personal Trainer and you’re running Boxing workouts for your clients, this drill is a fun, simple one you can implement. 

I usually run this drill in a Group Training / Bootcamp setting so participants are paired up, one person the “boxer” wearing boxing gloves and one person the “padder” wearing focus pads. 

In saying that, though, this drill also works really well on boxing bags or in a private session where you as the trainer are holding the pads and your 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 2-10’s” 

Written Description

Round 1: (60seconds)

Round 1 is simply “2 to 10s” of straight punches. Which looks something like

2 straight punches, pause
4 straight punches, pause
6 straight punches, pause
8 straight punches, pause
10 straight punches, pause

And then start back at 2 again

2 straight punches, pause
4 straight punches, pause
6 straight punches, pause
8 straight punches, pause
10 straight punches, pause

Repeat for 60 seconds

20 second break

Round 2: (60seconds)

In Round 2 you’re going to add “2 shuttle runs” to the start of the drill. Which looks something like

2 shuttle runs
2 straight punches, pause
4 straight punches, pause
6 straight punches, pause
8 straight punches, pause
10 straight punches, pause

And then start back at 2 again

2 shuttle runs
2 straight punches, pause
4 straight punches, pause
6 straight punches, pause
8 straight punches, pause
10 straight punches, pause

Repeat for 60 seconds

20 second break

Round 3: (60seconds)

In Round 3 you’re going to add “10 jumping jacks” to the end of the drill. Which looks something like

2 shuttle runs
2 straight punches, pause
4 straight punches, pause
6 straight punches, pause
8 straight punches, pause
10 straight punches, pause
10 jumping jacks

And then start back at 2 again

2 shuttle runs
2 straight punches, pause
4 straight punches, pause
6 straight punches, pause
8 straight punches, pause
10 straight punches, pause
10 jumping jacks

Repeat for 60 seconds

20 second break

Summary 

This ends up being a 4 minute drill (60sec + 20seec + 60sec + 20sec + 60sec + 20sec). 

I’d then give my participants 60seconds to grab a quick drink of water, switch between boxer and padder and then the drill repeats with the other person boxing.

So if you include both rounds - the workout ends up being a 10 minute workout.

In my boxing sessions, I usually run 4 of these “10 minute drills” (click here to check out my recommended way to structure a boxing workout for Bootcamp).

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

Boxing Workout Circuit Ideas: “Punch, Run, Bodyweight”

Box Till You Drop

Fun Boxing Workout Ideas You Need to Try

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

PS: 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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