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”
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.
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