Add Agility to Your Routine: The Calorie Burner Workout

Many of us fall into the habit of routine. How much of your routine is focused on building agility? Even if you have no experience or interest in the sport of boxing, the movements incorporated into a boxer’s training sessions could benefit your overall fitness and agility. You need boxing gloves, a heavy bag and punching mitts. You will also need a partner.

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Try this workout:


Warm up

Hit the Heavy Bag for one minute. You can strike the bag with whatever speed and power that you like. Keep your core tight. Choose a variety of punches to warm up. Next, do a set of 25 body weight squats.  Repeat this twice.

Workout:  The Calorie Burner

  • Hit the heavy bag with short, close punches for 30 seconds. Punch up and down the bag quickly. Next, bring mitts to your partner for him to wear. Do 25 combinations of jab, jab, straight punch. Rest 30 seconds. Repeat this twice.
  • With your partner, do 25 combinations of jab, jab, left uppercut, right uppercut.  Then, do 25 jump squats. Rest 30 seconds. Repeat this twice.
  • With your partner, do 25 combinations of jab, jab, left hook, right hook. Next, do 25 speed skaters (side to side). Rest 30 seconds. Repeat this twice.
  • Do 25 push-ups. With your partner, do 25 combinations of left-right, left-right. All straight punches. Rest 30 seconds. Repeat this twice.
  • Get into a sit-up position. Have your partner stand on your toes. As you sit up, hit the mitts of your partner with a left, right, left combination. Do 20 of these. Next, do 20 total bodyweight lunges. 10 per leg. Rest 30 seconds. Repeat this twice.
  • Finally, do two one-minute rounds with your partner. Mix up the combinations from above.

I promise you will be gassed after this short workout.

One response to “Add Agility to Your Routine: The Calorie Burner Workout

  1. This workout is a face melter. I love it!
    Great work Sven(and Nick) on the post.

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