21 Day Boxing Bootcamp Circuits

Pre Warm-up Stretching/Rotations: 1 minute each

Slow Round Kicks, left and right (30 seconds each direction)
Hip Rotations, clockwise and counterclockwise (30 seconds each direction)
Arm Rotations, forward and backward (30 seconds each direction)
Wrist Rotations (30 seconds each direction)
Ankle Rotations (30 seconds each direction)
Side Bends with Arm Reaches

Warm-ups: 1 minute each

Squat Jumps
Jumping Jacks
Lunges
Mountain Climbers
Pushups

Cool-downs:
Full Body stretches with deep breathing

Workout 1:
Jump Rope needed. Perform each exercise for 1
minute. Rest for 2 minutes. Perform circuit 4 times.

Jump Rope
Duck Walks with Uppercuts (walking forward
with right leg, punching with left, pivoting
back foot)
Alternating Front Kicks
Staggered Pushups
Squat to Side Kicks
Inverted Rows
Workout 2:
Dumbbells needed.

Slow Squats on toes with Overhead Shoulder

Dumbbell Presses (15 reps)
Squat holds with slow Dumbbell Bicep Curls (15
reps)
Jab & Cross…Left foot forward, 2 jabs with left hand,
Cross with right (2 minutes)
Standard Pushups (15 reps)
High-speed Knee-high Runs (30 seconds)
Jab & Cross…Right foot forward, 2 jabs with right
hand, Cross with left (2 minutes)
Rest for 1 minute. Repeat circuit 3 more times.

*note: make sure you pivot the back leg to a 90 degrees

angle on the ball of your foot when you cross.

Workout 3:
Dumbbells needed.

Alternating Stationary Back Lunges holding dumbbells

(20 reps total)
Bent-over Dumbbell Back Rows (15 reps)
Plank with Alternating Hip-to-Floor Touches (20 reps
total)
Standing Side-to-side Crunches (30 seconds)
Rest for 30 seconds
Diamond Pushups (15 reps)
Jab & Cross…Left foot forward, 2 jabs with left hand,
Cross with right (2 minutes)
Jab & Cross…Right foot forward, 2 jabs with right hand,
Cross with left (2 minutes)
Rest for 30 seconds. Repeat circuit 2 more times.

*note: make sure you pivot the back leg to a 90 degrees angle on
the ball of your foot when you cross.
Workout 4:
Body-weight

Mountain Climbers (30 seconds)

Staggered Pushups (30 seconds)
Jab & Cross…Left foot forward, 2 jabs with left hand, 2
Cross with right (1 minute)
Jab & Cross…Right foot forward, 2 jabs with right hand, 2
Cross with left (1 minute)
Jump Squats (15 reps)
Rest for 2 minutes
Mountain Climbers (45 seconds)
Staggered Pushups (45 seconds)
Jab & Uppercut… Left foot forward, 2 jabs with left hand,
1 Uppercut with right (1 minute)
Jab & Uppercut…Right foot forward, 2 jabs with right
hand, 1 Uppercut with left (1 minute)
Rest for 2 minutes. Repeat circuit 2 more times.

*note: make sure you pivot the back leg to a 90 degrees angle on
the ball of your foot when you cross and uppercut.

Workout 5:
Jump Rope and Resistance Bands needed. Perform each
exercise for 2 minutes. Complete all exercises and rest for
2 minutes. Perform circuit 4 times.

Jump Rope
Lat Pull-down with Band
Jab, Cross, Hook… Left foot forward, 2 jabs with left
hand, Cross with right, Hook with left
Jab, Cross, Hook… Right foot forward, 2 jabs with
right hand, Cross with left, Hook with right
Squat Thrusts

*note: make sure you pivot the back leg to a 90 degrees angle
on the ball of your foot when you cross, and pivot the front
leg when you hook.
Workout 6:
Dumbbells needed.
Shadow Boxing (1 minute)
Squats with Alternating Front Kicks holding dumbbells to chest (1 minute)
Military Pushups with a slow negative (1 minute)
Wide Squats on Toes holding dumbbell overhead in one hand….perform this
exercise slow focusing on keeping the chest out and head up (30 seconds
each hand)
Jab, Cross, Hook, Uppercut… Left foot forward, 2 jabs with left hand, Cross
with right, Hook with left, Uppercut with right. (2 minutes)
Jab, Cross, Hook, Uppercut… Right foot forward, 2 jabs with right hand,
Cross with left, Hook with right, Uppercut with left. (2 minutes)
Rest for 2 minutes. Repeat circuit 3 more times.

*note: make sure you pivot the back leg to a 90 degrees angle on the ball of
your foot when you cross and uppercut, and pivot the front leg when you hook.

Workout 7:
Partner training. Medicine balls needed.
Wheelbarrow... Partner #1 walks on hands while Partner #2 holds onto
Partner 1's ankles (1 minute for each partner)
Side-to-side Twists with medicine ball... Partners are back-to-back and
hand off ball as they twist (1 minute)
Jab & Cross…Left foot forward, 2 jabs with left hand, 2 Cross with right
(Partner #1 holds mitt while Partner #2 performs exercise) (2 minutes each
partner)
Jab & Cross…Right foot forward, 2 jabs with right hand, 2 Cross with left
(Partner #1 holds mitt while Partner #2 performs exercise) (2 minutes each
partner)
Rest for 2 minutes.
Wheelbarrow Complex... Partner #1 performs pushups while Partner #2
performs squats (1 minute for each partner)
Medicine Ball Throws... Partners throw ball to each other from chest with
equal amount of force from arms (1 minute)
Rest for 2 minutes. Repeat circuit 2 more times.

*note: make sure you pivot the back leg to a 90 degrees angle on the ball of
your foot when you cross.
Workout 8:
Dumbbells and Jump Rope needed.

Side Squats holding dumbbells. (1 minute each

direction)
Jump Rope (2 minutes)
Jab & Cross…Left foot forward, 2 jabs with left hand,
2 Cross with right (2 minutes)
Jab & Cross…Right foot forward, 2 jabs with right
hand, 2 Cross with left (2 minutes)
Rest for 1 minute.
Lunge Jumps (30 seconds)
Speed Bag (2 minutes)
Alternating High Plank to Low Plank (1 minute)
One-arm Dumbbell Back Row... Slow on the negative
(1 minute on each arm)
Uppercuts holding dumbbells (1 minute)
Rest for 1 minute. Repeat circuit 3 more times.

*note: make sure you pivot the back leg to a 90 degrees

angle on the ball of your foot when you cross.

Workout 9:
Perform each exercise for 1 minute. Complete all exercises
and rest for 2 minutes. Perform circuit 4 times.

Roundhouse Kicks (left)

Roundhouse Kicks (right)
Hook & Uppercut...Left foot forward, Hook with left hand,
Uppercut with right
Hook & Uppercut...Right foot forward, Hook with right
hand, Uppercut with left
Jumping Jacks
Diamond Pushups

*note: make sure you pivot the front leg to a 90 degrees angle
on the ball of your foot when you hook, and pivot the back leg
when you uppercut.
Workout 10:
Perform each exercise for 1 minute. Complete all exercises and rest
for 2 minutes. Perform circuit 4 times.

Bear Crawls
Crab Walks
Wide Squat-hold on toes
Jab... Left foot forward, Jab with left (traveling forward, Jab
with every step of left foot. Always keep right foot behind)
Jab... Right foot forward, Jab with right (traveling forward,
Jab with every step of right foot. Always keep left foot
behind)
Deep Wide Squats with Uppercuts
Mountain Climbers
Plank
Laying Leg Raises

Workout 1 1:
Light-weight Dumbbells and Jump Rope needed.

Jump Rope (3 minutes)

Shadow Boxing (3 minutes)
Jump Rope (3 minutes)
Squat-hold with Alternating Punches holding
dumbbells (30 seconds)
Left Lunge to High Plank to Low Plank to Jump up
to stand...Repeat on right (1 minute)
Dumbbell Lateral Raises (15 reps very slow)
Quick Steps with Uppercuts (30 seconds)
Bent-over Reverse Dumbbell Flyes (15 reps very
slow)
Rest for 2 minutes. Repeat circuit 3 more times.
Workout 1 2:
Tabata...Perform exercise hardcore for 20 seconds then rest for 10
seconds. Repeat 8 times then move on to next exercise.

Jump Squats
Staggered Pushups
Rest for 1 minute
Side-to-side Kicks
Punches on Heavy Bag
Rest for 1 minute
180 degree Turns
High-knee Side Steps with Punches

Workout 13:
Resistance Bands needed.

Round 1: Perform first round with slow and controlled

intensity, focusing on the contraction of the muscle being
worked.

Wide Squats with Uppercuts using band (20 reps

total)
Inverted Rows (20 reps)
Bench Dips (20 reps)
Bicep Curls using bands (20 reps)
Rest for 1 minute.

Round 2: Perform second round with high

intensity, focusing on speed and technique. 1
minute for each exercise.

Wide Squats with Uppercuts using band

Inverted Rows
Bench Dips
Bicep Curls using bands
Rest for 1 minute.
Repeat entire circuit 2 more times.
Workout 14:
Jump Rope needed.

Jump Rope (3 minutes)

Jab & Cross…Left foot forward, 2 jabs with left
hand, 2 Cross with right (3 minutes)
Jab & Cross…Right foot forward, 2 jabs with right
hand, 2 Cross with left (3 minutes)
Squat Thrust Jumps (15 reps)
Spiderman Pushups (15 reps)
Duck Walks (2 minutes)
Speed Bag (3 minutes)
Rest for 2 minutes. Repeat circuit 2 more times.

*note: make sure you pivot the back leg to a 90

degrees angle on the ball of your foot when you cross.

Workout 15:
Partner training.

Partner #1 performs plank while Partner #2 performs

side-to-side plyo jumps off Partner 1 (1 minute for
each Partner)
Jab, Cross, Hook, Uppercut… Left foot forward, 2 jabs
with left hand, Cross with right, Hook with left,
Uppercut with right. (2 minutes each partner)
Jab, Cross, Hook, Uppercut… Right foot forward, 2
jabs with right hand, Cross with left, Hook with right,
Uppercut with left. (2 minutes each partner)
Leg Slams... Partner #1 on top slamming Partner #2's
legs down while Partner #2 holds on to Partner #1's
ankles (20 reps for each partner)
Leap Frog to Jump Squat to Pushup (2 minutes)
Rest for 2 minutes. Repeat circuit 2 more times.

*note: make sure you pivot the back leg to a 90 degrees angle
on the ball of your foot when you cross and uppercut, and
pivot the front leg when you hook.
Workout 16:
Agility Ladder needed.

Side Steps at a moderate pace…Using a cadence of “left, right”

in each square (1 minute)
Side Steps at a fast pace with knees high… Using a cadence
of “left, right” in each square (1 minute)
Side Steps at a fast pace and punching… Using a cadence of
“left, right” in each square (1 minute)
Traveling Pushups…Start with Diamond Pushups in one square
then place one hand in another square for a Standard Pushup.
Continue to the end of ladder then repeat back to the other
end. (1 round)
Rest for 2 minutes.
Ali Shuffle at a moderate pace… Shuffle back-and-forth with
arms moving opposite of legs. Travel from one end of ladder
to the other alternating feet in the squares. Repeat back to the
other end (1 minute)
Ali Shuffle at a fast pace… Shuffle back-and-forth with arms
punching opposite of legs. Travel from one end of ladder to
the other alternating feet in the squares. Repeat back to the
other end (1 minute)
Side Crawls… Similar to Traveling Pushups but without the
actual pushup (1 round)
Rest for 2 minutes. Repeat circuit 2 more times.

Workout 17:
Dumbbells needed.

10 Squats, 10 Uppercuts, 10 Pushups (3 rounds)

10 Bent-over Dumbbell Back Rows, 10 Dumbbell
Bicep Curls, 10 Overhead Dumbbell Shoulder Presses
(3 rounds)
Speed Bag (3 minutes)
Jab, Cross, Hook... Left foot forward, 2 jabs with left
hand, Cross with right, Hook with left (2 minutes)
 Jab, Cross, Hook… Right foot forward, 2 jabs with
right hand, Cross with left, Hook with right (2 minutes)
10 One-legged Squats (10 each leg), 10 Pushups
(explode up to clap), 10 Pull-ups
10 Pushup to Alternating Dumbbell Back Row, 10
Dumbbell Clean-n-Press, 10 Walking Lunges with Side
Twists (3 rounds)
Jab, Cross, Hook, Roundhouse Kick... Left foot forward,
2 jabs with left hand, Cross with right, Hook with left,
Kick with right foot (2 minutes)
Jab, Cross, Hook, Roundhouse Kick… Right foot
forward, 2 jabs with right hand, Cross with left, Hook
with right, Kick with left foot (2 minutes)
Speed Bag (3 minutes)

*note: make sure you pivot the back leg to a 90 degrees

angle on the ball of your foot when you cross, and
pivot the front leg when you hook.

Workout 18:
Jump rope needed. Perform each exercise for 30 seconds, rest
for 30 seconds, then move on to next exercise.

Mountain Climbers
High Knee Runs
Jump Rope
Shadow Boxing
Uppercuts
Squat Thrust Jumps
Box Jumps
Wide Pushups
Wide Pull-ups
Rest for 2 minutes. Repeat circuit 2 more times.
Workout 19:
25 to 50 foot rope needed. Extend rope across the floor.

One legged Side-to-Side Rope Hops… Hold fists up

to face and hop on right foot starting at one end of
rope. Hop back to other end on left foot (2 rounds)
Rope Slams… Hold rope with both hands, lift rope
overhead and slam down as hard as possible (1
minute)
Side-to-Side Rope Hops with both feet… Hold fists
up to face and hop forward from one end to the
other then hop backwards to the other end (2
rounds)
Bear Crawls… Hands and feet on either side of rope
(1 round from end to end)
One-Arm Rope Slams… Hold rope with one hand,
lift rope overhead and slam down as hard as
possible (1 minute each hand)
Rest for 2 minutes. Repeat circuit 3 more times.

Workout 20:
Resistance Bands and Dumbbells needed.
Squats to Overhead Shoulder Press with bands (1
minute fast)
Uppercuts with dumbbells (1 minute fast)
Lunge out to Bent-over Dumbbell Back Rows (10
slow reps on each leg)
Lat Pull-downs with bands (20 slow reps)
Military Pushups (1 minute fast)
High-knee Runs (1 minute fast)
V-ups (20 reps)
Plank (1 minute)
Bicycles (20 reps total)
Rest 2 minutes. Repeat circuit 3 more times.
Workout 21:
Stability Ball, Jump Rope, and Medicine Ball needed.

Jump Rope (2 minutes)

Jack Knives on stability ball (20 reps)
Medicine Ball Chops (1 minute each side)
Jab & Cross…Left foot forward, 2 jabs with left hand, 2
Cross with right (3 minutes)
Jab & Cross…Right foot forward, 2 jabs with right hand,
2 Cross with left (3 minutes)
Jump Rope (2 minutes)
Back Extensions on tability ball (20 reps)
Diamond Pushups on medicine ball (15 reps)
Hook & Uppercut...Left foot forward, Hook with left
hand, Uppercut with right (3 minutes)
Hook & Uppercut...Right foot forward, Hook with right
hand, Uppercut with left (3 minutes)
Jump Rope (2 minutes)
Rest 2 minutes. Repeat circuit.

*note: make sure you pivot the back leg to a 90 degrees

angle on the ball of your foot when you cross.

*note: make sure you pivot the front leg to a 90 degrees

angle on the ball of your foot when you hook, and pivot
the back leg when you uppercut.
 AUTHORS

Georgette Pann
Co owner of NutriFitness LLC. She has 25+ years
experience in the Health and Fitness field with
expertise in fitness bootcamps. She is author and
creator of the best selling "Sure Victory Fitness
Bootcamp Business in a Box"
at http://thefitnessbootcamp.com and Sure
Results: The Ultimate Book of Bootcamp
Workouts http://fitnessbootcampworkout.com.
To grab some Free Bootcamp Business
Building Tools go to The Fitness Bootcamp Inner Circle Blog for bootcamp
trainers and fitness Pros at http://thefitnessbootcampclub.com

Tammy Greear
Co-owner and business manager of
NutriFitness Personal Training Studio
http://thenutrifitness.com
She is a certified personal trainer and has
over 10 years experience in the Health
and Fitness industry with expertise in weight loss/gain, nutrition,
bodybuilding, fitness contest preparation and fitness bootcamps. She
is creator of Zen-Tempo body flow workout and WIRRED fitness
endurance workout. Tammy co-authored the best selling “Sure Victory
Fitness Bootcamp Kit” available at http://thefitnessbootcamp.com