G'day guys! It's Travis here today. How was your weekend? Mine was really busy. We're still renovating our backyard and building a new deck. We're hoping to have it up and running by summer, so fingers crossed. Saturday night, we went out for dinner with the Bootcamp girls to connect outside the sessions and have some fun, which is great because the girls get to dress up, chat and get to know each other better. Apart from being a great retention strategy, I see it as an opportunity to get to know them and to truly thank them for being part of my business.
Anyways, yesterday Brenda and I went down to the beach to do some cardio kickboxing session which is what I'm going to share with you because I think it's perfect for Bootcamp. For this kickboxing style drill, we did 30 seconds on, 15 seconds off by 10 rounds with a minute off in between. It's about 8 minutes in total, and with alternating partners, it's 16 to 17 minutes long.
This boxing workout is more than a warmup, so I recommend you warm up before. You can use this workout idea as your first drill before some combinations.
Round 1: straights
Round 2: Uppercuts
Round 3: 5 Knees alternating legs within 30 secs
Round 4: Hooks
Round 5: Right kick leg
Round 6: Left kick leg
Round 7: Back to straights
Round 8: Back to uppercuts
Round 9: Knees (alternating 5 with each leg)
Round 10: Combo: left, right, duck, uppercut.
I really hope you enjoy this workout, it's super taxing and it's the perfect workout for those a bit more advanced clients who wish to challenge themselves a bit more. If you have a mixed group, offer some variations for those high kicks rounds.
Check out the whole workout below.
I really hope you like this kickboxing style drills and that you try it out at Bootcamp. Check out our Boxing Workouts for Personal Trainers and Bootcamp Course.