These 15 minute sessions are high intensity workouts that include a combination of throwing punches and calisthenic exercises in 30 second intervals. The following videos demonstrate one full round that will be repeated 5 times with a 30 second rest in between rounds.
Click the link below to download a boxing interval timer app. Change the settings as follows:
Profile: amateur boxing
Number of rounds: 5
Time of round: 3 minutes
Time of rest: 30 seconds
Time round warning: 30 seconds
Inner periodic alert: 30 seconds
6-5-6-3-2 (Uppercut-Uppercut-Uppercut-Hook-Cross) :30 sec
4 mountain climbers + 1 push-up :30 sec
1-2-S-6-3-2 (Jab-Cross-Slip-Uppercut-Hook-Cross) :30 sec
Surrender + Squat jump :30 sec
1-S-3-2-3 (Jab-Slip-Hook-Cross-Hook) :30 sec
Kick-throughs :30 sec
Rest :30 sec
Straight punches :30 sec
Inchworm Push-ups :30 sec
Alternate hooks :30 sec
Criss-cross squats :30 sec
Alternate uppercuts :30 sec
Russian twists :30 sec
Rest :30 sec
1-1-4-5 (Jab-Jab-Hook-Uppercut) :30 sec
Lunge hops :30 sec
3-2-3-6 (Hook-Cross-Hook-Uppercut) :30 sec
Push-ups :30 sec
1-2-D-2-3 (Jab-Cross-Duck-Cross-Hook) :30 sec
High plank jacks :30 sec
Rest :30 sec
1-2-1-2-Squat (Jab-Cross-Jab-Cross) :30 sec
Flutter kicks :30 sec
1-1-SL-3-2 (Jab-Jab-Slip-Hook-Cross) :30 sec
Shoulder taps :30 sec
2-5-2-3 (Cross-Uppercut-Cross-Hook) :30 sec
Burpees :30 sec
Rest :30 sec
1-1-2 (Jab-Jab-Cross) :30 sec
Mountain climbers :30 sec
2-3-2 (Cross-Hook-Cross) :30 sec
Squat jumps :30 sec
1-6-3-2 (Jab-Uppercut-Hook-Cross) :30 sec
Bicycle crunches :30 sec
Rest :30 sec
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