CHAPTER NINETEEN
Sample Workout
Warm-Up
• Head side to side
• Shoulders forward and back circular
• Shuffle forward and back
• Add a Jab
• Jab Cross
• Pivots
• Pivot Jab
• Pivot Jab Cross
• Add Hook and Uppercut
• Switch sides and repeat
• Jack and Jab X 4
• Jack and Jab X 2
• Jack and Jab X 1
• Rear Knee Strikes 20 each side
Stretching (After Warm-Up)
• Hamstring & Calves
• Lunge stretch (Front)
• Side Lunge into heel to floor toe raise
• Staddle stance Sumo stretch
• Straddle splits
• Standing lateral trunk stretch
• Tricep stretch
• Bicep stretch
NOTE : Two 3-minute rounds of skipping can be utilized as the warm-up segment.
Resistance Training
• Squats
• Lunges
• Side Step Adductor
• Ball Squeeze
• Bench Press
• Flyes
• Seated Two Arm Row
• Overhead Press
• Bicep Curls
• Tricep Extensions
• Toe Tappers
• Side-to-Side
• Jack Knifes
• Planks Feet together & Feet Apart
Optional Cardio Combinations
(Air Attack Only-Without Partner Pad Holding)
Boxing Combinations
Jab, Cross
Jab, Jab, Cross
Jab, Jab, Cross
Switch sides repeat
Jab, Cross
Jab, Cross, Hook, Hook
Switch sides repeat
Shuffle-Shuffle-Shuffle-Cross
Add Jabs with hand to side you are advancing
Advancing Jab, Jab, Jab, Cross (Hold)
Repeat back Switch sides repeat
Same add Cross, Jab, Cross (3 jabs back)
Finish with repeat of Jack & Jab & Stretch
Kickboxing Combinations
Jab, Cross
Jab, Jab, Cross
Jab, Jab, Cross, 2 Rear Knees
Switch sides repeat
Jab, Cross, Hook, Hook
Jab, Cross, Rear Knee Strike, Hook
Switch sides repeat
Shuffle-Shuffle-Shuffle-Cross
Add Jabs with hand to side you are advancing
Advancing Jab, Jab, Jab, Cross (Hold)
Repeat back Switch sides repeat
Advancing Right knee-Left knee, 3 jabs back
Switch sides repeat
Same add Cross, Jab, Cross (3 jabs back)
Rear Leg Knee Strikes (Both Legs)
Squat and Kick (Both legs)
Lead Leg Snap kicks (Both legs)
Rear Leg Snap Kicks (Both legs)
Lead Leg Round Kicks (Both Legs)
Rear Leg Round House Kicks (Both Legs)
Finish with repeat of Jack & Jab & Stretch
Pad Drills
Punching Pad Drills
|
Left Foot Forward |
10 Jabs |
|
Right Foot Forward |
10 Jabs |
|
Left Foot Forward |
10 Crosses |
|
Right Foot Forward |
10 Crosses |
|
Left Foot Forward |
10 Jab-Cross |
|
Right Foot Forward |
10 Jab-Cross |
|
Left Foot Forward |
10 Jab-Cross, Hook, Hook |
|
Right Foot Forward |
10 Jab-Cross, Hook, Hook |
|
Left Foot Forward |
10 Jab, Jab, Duck, Cross |
|
Right Foot Forward |
10 Jab, Jab, Duck, Cross |
|
Left Foot Forward |
10 Jab, Cross, Hook, Uppercut |
|
Right Foot Forward |
10 Jab, Cross, Hook, Uppercut |
Kicking Pad Drills
|
Squat & Kick 20 reps |
|
|
Left Foot Forward |
10 Front Snap Kicks |
|
Right Foot Forward |
10 Front Snap Kicks |
|
Left Foot Forward |
10 Round Kicks |
|
Right Foot Forward |
10 Round Kicks |
|
Left Foot Forward |
10 Rear Leg Snap Kicks |
|
Right Foot Forward |
10 Rear Leg Snap Kicks |
|
Left Foot Forward |
10 Roundhouse Kicks |
|
Right Foot Forward |
10 Roundhouse Kicks |
|
Left Foot Forward |
10 Rear Leg Knee Strikes |
|
Right Foot Forward |
10 Rear Leg Knee Strikes |
NOTE : Not all drills need to be performed, mix it up for variety. You need not use reps, utilizing 15 second time increments allows you to go at your own pace accommodating your fitness and skill level.
Beginner Combinations: Switching Foot Positions
Boxing Combinations
|
Left Foot Forward |
Jabs |
|
Right Foot Forward |
Jabs |
|
Left Foot Forward |
Jab, Cross |
|
Right Foot Forward |
Jab, Cross |
|
Left Foot Forward |
Jab, Jab, Cross |
|
Right Foot Forward |
Jab, Jab, Cross |
|
Left Foot Forward |
Jab, Cross, Jab, Cross |
|
Right Foot Forward |
Jab, Cross, Jab, Cross |
|
Left Foot Forward |
Jab, Cross, Hook |
|
Right Foot Forward |
Jab, Cross, Hook |
|
Left Foot Forward |
Jab, Cross, Hook, Hook |
|
Right Foot Forward |
Jab, Cross, Hook, Hook |
|
Left Foot Forward |
Jab, Jab, Duck, Cross |
|
Right Foot Forward |
Jab, Jab, Duck, Cross |
|
Left Foot Forward |
Jab, Jab, Cross, Cross |
|
Right Foot Forward |
Jab, Jab, Cross, Cross |
|
Left Foot Forward |
Jab, Cross, Jab, Cross, Hook |
|
Right Foot Forward |
Jab, Cross, Jab, Cross, Hook |
|
Left Foot Forward |
Jab, Cross, Jab, Cross, Hook, Uppercut |
|
Right Foot Forward |
Jab, Cross, Jab, Cross, Hook, Uppercut |
Kickboxing Combinations
|
Left Foot Forward |
Jab, Rear Knee Strike |
|
Right Foot Forward |
Jab, Rear Knee Strike |
|
Left Foot Forward |
Jab, Cross, Lead Leg Snap Kick |
|
Right Foot Forward |
Jab, Cross, Lead Leg Snap Kick |
|
Left Foot Forward |
Jab, Jab, Cross, Lead Leg Snap Kick |
|
Right Foot Forward |
Jab, Jab, Cross, Lead Leg Snap Kick |
|
Left Foot Forward |
Lead Leg Snap Kick, Jab, Cross |
|
Right Foot Forward |
Lead Leg Snap Kick, Jab, Cross |
|
Left Foot Forward |
Jab, Cross, Hook, Rear Knee Strike |
|
Right Foot Forward |
Jab, Cross, Hook, Rear Knee Strike |
|
Left Foot Forward |
Jab, Cross, Hook, Lead Leg Snap Kick |
|
Right Foot Forward |
Jab, Cross, Hook, Lead Leg Snap Kick |
|
Left Foot Forward |
Lead Leg Round Kick, Cross, Hook |
|
Right Foot Forward |
Lead Leg Round Kick, Cross, Hook |
|
Left Foot Forward |
Lead Leg Snap Kick, Jab, Jab, Cross, Cross |
|
Right Foot Forward |
Lead Leg Snap Kick, Jab, Jab, Cross, Cross |
|
Left Foot Forward |
Jab, Cross, Hook, Rear Leg Round House Kick |
|
Right Foot Forward |
Jab, Cross, Hook, Rear Leg Round House Kick |
|
Left Foot Forward |
Lead Leg Snap Kick, Lead Leg Round Kick, Jab, Cross |
|
Right Foot Forward |
Lead Leg Snap Kick, Lead Leg Round Kick, Jab, Cross |
|
Left Foot Forward |
Jab, Cross, Jab, Cross, Cross, Hook, Rear Knee Strike |
|
Right Foot Forward |
Jab, Cross, Jab, Cross, Cross, Hook, Rear Knee Strike |
NOTE : After the final round take a two minute active break to walk around and let your heart rate come down, towel off and drink water.
Heavy Bag or Free Standing Bag Training Combinations
Jabs with rear hand in guard position.
Crosses with lead hand in guard position.
Jab, Cross
Jab, Cross, Jab, Cross
Jab, Cross, Hook
Jab, Cross, Hook, Uppercut
Jab, Cross, Hook, Hook
Jab, Uppercut
Jab, Uppercut, Hook
Jab, Uppercut, Hook, Cross
Jab, Jab, Duck, Cross
Front Kicks as the bag swings back to you repeat the kick.
Front Round Kicks as the bag swings back to you repeat the kick.
Rear Leg Front Kicks as the bag swings back to you repeat the kick.
Rear Leg Roundhouse Kicks as the bag swings back repeat the kick.
Jab, Roundhouse
Jab, Cross, Hook, Lead Leg Round Kick
Front Kick, Roundhouse, Jab, Cross
Front Kick, Jab, Cross, Roundhouse
Round Kick, Jab, Cross, Rear Leg Front Kick
Rear Leg Front Kick, Roundhouse Kick
Lead Leg Front Kick, Roundhouse
Rear Leg Roundhouse, Jab, Jab, Cross
Jab, Cross, Jab, Cross, 2 Rear Leg Front Kicks
NOTE : Add flurries of 8-10 punch, kick or punch and kick combinations. Bag work is best done in simulated round segments or 15 second repetitive action with 15 seconds active rest.
Abs, Back & Upper Body Floor-Work Exercises
• Knees up elbows to knees
(Calves parallel to floor, thighs 90 degrees, raise up elbows to knees)
• Toe taps
(Lay on back, raise feet and upper body touching elbows to knees)
• Bicycle elbow to knee
(Lay on back, alternate extending legs in bicycle motion touching elbows to knees)
• Palms up arms extended crunch
(Calves parallel to floor, thighs 90 degrees, palms up, push fingers forward while raising up)
• Alternate knee to elbow, leg extended on back
(Same as bicycle only one leg at a time)
• Bridge on back, 2 legs , 1 leg
(Arms folded across chest, push hips up)
• Table tops, one arm, two arms, one leg raised
(Body parallel to floor support by one forearm or two forearms)
• Push-ups
(Traditional form, wide or narrow hand position or knuckles with or without gloves)
• Back extensions
(Lying face down raise torso and legs simultaneously)
• Left side oblique raises and hold 8
(Supported on forearm, legs stacked balancing on the side of the feet)
• Right side oblique raises and hold 8
(Repeat on right side)
Stretching
• Hamstring & calves
• Lunge stretch (front)
• Side lunge into heel to floor toe raise
• Straddle stance stretch
• Straddle splits
• Standing lateral trunk stretch
• Tricep stretch
• Bicep stretch