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The ‘Undisputed Champ’ Training Circuit

This conditioning workout can span 15 rounds, can you go the distance?

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  • 25 min

  • 9

  • Yes

Heavy Bag, Kickboxing, Cardio Blast
Heavy Bag, Kickboxing, Cardio Blast

There’s a reason why boxing circuits have earned their rep as the cure to boring cardio. It’s a weight class sport that is highly aerobic and anaerobic, every pound counts. You can craft an impressive fighter’s physique by following this workout used by actual pro fighters!

The circuit is a total body workout that’s designed to make you lose body fat, build up your stamina, and improve fight specific skills. It’s broken down into a boxing round, a body weight strength drill, and a core exercise.

Round 1: Power

Your goal this round is to develop your explosiveness, your one punch knockout power. Every punch thrown this round should be done with maximal force.  This round punches can be thrown as single shots or in combination. The pace at which you throw will depend on your physical conditioning and size but a good pace to go at is to throw at least one punch every three seconds if you’re 160 pounds or lower and one punch every 6 seconds if you’re over 160.

Round 2: Speed

Throw continuous punches the entire round as fast as you can while still maintaining your technique. The goal is to throw them as fast as possible in succession, don’t worry about power this round. And don’t cheat yourself by standing to close to the bag either, full extension on every punch.

Round 3: Combinations

This round combines the work of the power and speed rounds, aim for fast and powerful punches this round. The ideal pace for this round is the same as the power round except every thing should be thrown in a combination of at minimum three punches.

Boxing Circuit Workout

Beginners should do the circuit for three sets, twice a week, intermediates will do 4 sets twice a week, and advanced fitness level do it for 5 sets twice a week.

Routine

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Power Round

Repeat 3-4x

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Heavy Bag

Equipment
Sets
--
Reps
2 min
Rest
--
How to
This is the Power Round. See above for Power Round instructions.
Exercise 3 of 9

V-Up

Equipment
No Equipment
Sets
--
Reps
30
Rest
1 min

Speed Round

Repeat 3-4x

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 9

Heavy Bag

Equipment
Sets
--
Reps
2 min
Rest
--
How to
This is the Speed Round. See above for Speed Round instructions.
Exercise 5 of 9

General Pushup

Equipment
No Equipment
Sets
--
Reps
AMRAP
Rest
--
Exercise 6 of 9

Side Plank Twisting Crunch

Equipment
Sets
--
Reps
AMRAP
Rest
1 min

Combo Round

Repeat 3-4x

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 9

Heavy Bag

Equipment
Sets
--
Reps
2 min
Rest
--
How to
This is the combinations round. See above for combinations instructions.
Exercise 8 of 9

Spider-Man Pushup

Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 9 of 9

Plank

Equipment
Sets
--
Reps
30 sec
Rest
1 min
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