One Tough Work-out

We begin:

5 minutes
Punching practice. No music. (Everyone in fighting positions)

* Jabs 10 each left/right sides * Cross * Hook * Upper-cut

5 minutes
Warm-up. Turn the music on if you wish.
(I recommend focusing on getting a good stretch. Try warming up Athletic vs. Aerobic's if you find it hard keeping time with the music.)

• I have choreographed my warm-up. I use mostly boxing techniques.
• If you're interested in it, please Email me.

10 - 15 minutes
Punching combos. I don't use any music here either. I find that the music affects punching speeds.

• "Stick" or jab (same thing)
• "2" Jab/cross
• "Hook-Off" jab/hook
• "4" Jab/cross/hook/cross
• "2-up" jab/cross/upper-cut/upper-cut

5 minutes
Anaerobic "jump-rope" exercise. You don't have ropes?!?, PRETEND!! 2x 45 sec. for each exercies.

• Basic jump
• Boxer's shuffle
• Heel digs
• Knee's up

15 - 20 minutes
Choreography time!!!
(I recommend good, strong beat-based music. I like PowerMusic's Best of Classic Rock)
Start of marching (wide, double it up) 32 count

• March up 8, then back
• 8 Jacks
• (repeat) 64 counts
• Grapevine/ 2 jacks 32 counts

Keep it up as long as you like, it's a fun drill.

* Plyometric Move (anyone of your choice)

• 2x Scoop step (up and back) 32 counts
• 2x Shuffle right/ 4 punches - shuffle left/ 4 punches 32 counts
• Continue front punches into front upper's and hooks
• Speed bag
• 4x Walk up 4 counts/kick to the left - walk back 4 counts/kick to the right 32 counts
• 4 Quick squats to the right then left.

Repeat the whole thing again if you wish.

The last 15 minutes is different every class. (examples)

• Dyna bands, abs, cool-down
• Lateral speed training (email me for info), cool-down
• Teach a punch/kick combo, tri-ceps, cool-down

Gretchen

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