12 Week Boxing bootcamp

week 2: MOVE THAT HEAD...

OVERVIEW

In this second week, we're building on the base mechanics of last week to introduce head movements. This is the first week we start moving beyond just the mechanics of the movement, so make sure you're reviewing all the key concepts for this week.

This is also the first week with a 3 minute round. As we progress through this bootcamp, we will be not only increase our boxing repertoire, but also progress our cardio. By the end, we will be completing twelve 3 minute rounds. I'm very excited to see everyone level up.

KEY CONCEPTS

Super
Set

Perform all three movements consecutively with no break as a super set. Rest for 30-60 seconds before completing the superset for a second time.

10 reps

Thoracic Extension

10 reps

Lunge Matrix

10 reps

Side Plank

Cardio

Complete 3 rounds of shadowboxing or skipping for 2 minutes with 1 minute rest.

Round 1

1 min

Number Set

1 min

Numbers Driving In & Out

Round 2

1 min

Numbers Stepping

1 min

Slip-Hook

Round 3

30 sec

Slip-Hook

30 sec

2-3-2

30 sec

3-2-3

30 sec

1-2-3-2

Round 4

30 sec

Slip-Hook

30 sec

2-3-2

30 sec

3-2-3

30 sec

1-2-3-2

Round 5

30 sec

Slipping

45 sec

1-2-Slip-2-3-2

45 sec

1-2-3-Slip-3-2-3

Round 6

30 sec

Rolling

45 sec

1-2-Roll-2-3-2

45 sec

1-2-3-Roll-3-2-3

Round 7

30 secs

Pull or Driving Out

45 secs

1-2-Pull-2-3-2

45 secs

Drive In-1-2-Drive Out-Drive In-2-3-2

Round 8

1 min

Anything with Slipping

1 min

Anything with Rolling

1 min

Anything with Pulling or Driving In & Out

Round 1

30 sec

Slip-Hook

30 sec

2-3-2

30 sec

3-2-3

30 sec

1-2-3-2

Round 2

30 sec

Slipping

45 sec

1-2-Slip-2-3-2

45 sec

1-2-3-Slip-3-2-3

Round 3

30 sec

Rolling

45 sec

1-2-Roll-2-3-2

45 sec

1-2-3-Roll-3-2-3

Round 4

30 secs

Pull or Driving Out

45 secs

1-2-Pull-2-3-2

45 secs

Drive In-1-2-Drive Out-Drive In-2-3-2

Round 5

30 sec

Slip-Slip-Roll-Roll

45 sec

1-2-Slip-Slip-Roll-2-3-2

45 sec

1-2-Slip-Roll-3-2-3

Round 6

1 min

Anything with Slipping & Rolling

1 min

Anything with Pulling or Driving In & Out

Round 7

2 min

Anything with Head Movement

Round 8

3 min

Anything

Stretch

Perform stretches for both sides. Hold each for 20-30 seconds.

Hip Stretch

Cobra Stretch

Shoulder Stretch (Assisted)

Round 1

1 min

Numbers with Set Feet

1 min

Numbers with Driving In & Out

Round 2

1 min

Numbers with Stepping

1 min

Numbers with Anything

Round 3

30 sec

Slipping (Step)

45 sec

1-2-Slip-Slip-3-2-3

45 sec

1-2-Slip-Slip-Slip-2-3-2

Round 4

30 sec

Rolling (Step)

45 sec

1-2-Roll-Roll-3-2-3

45 sec

1-2-Roll-Roll-Roll-2-3-2

Round 5

30 secs

Pull or Driving In & Out

45 secs

Anything with Pull

45 secs

Anything with Driving In & Out

Round 6

30 sec

Slip-Slip-Roll-Roll (Step)

45 sec

1-2-Slip-Slip-Roll-2-3-2

45 sec

1-2-Slip-Roll-3-2-3

Round 7

1 min

Head Movement

1 min

Anything with Head Movement

Round 8

3 min

Anything

Good job!