WORKOUT 1 STING LIKE A BEE

This class focuses on throwing straight shots on the bag and working on
speed. The boxing combinations are progressive and cater to the
beginner as well as the seasoned boxer. The weights are a bit lighter
and focus more on isolation movements and using the intensity
technique called a “BURN OUT. You will burn out your entire body in
this STING LIKE A BEE class.

22 ROUNDS 2 MIN ROUNDS/30 SEC REST

• 4 ROUNDS FORM CLINIC
Trainer will spend 4 rounds working with new or returning trainees on the proper
form and footwork of the combination being used in class that day.
• 2 ROUNDS WARM UP/STRETCH CIRCUIT
1 round to be used for warm-up which can be jump rope, jumping jacks, high
knees, or butt-kicks. If not jump rope is use a combination of the 3 body weight
exercises can be used by switching between then during the warm up round. 1
round as seen in the BNB stretch circuit video
• 7 ROUNDS Boxing- Focus on speed in combo and fast hands
COD1- one-two, left uppercut, right hand, step back right hand
COD2- double-jab, right hand, left hook, right uppercut, bob
Use COD2 if you have regular clients that have the COD1 perfected
• 7 ROUNDS Weights – Focus on higher reps- speed reps on
intensity technique
• 2 ROUNDS AB WORK

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BURN OUT- Increase the tempo of your reps for X amount of time with good
form. A controlled sprint!
SPEED DRILL- Throwing fast punches for a longer period than the rest time. For
instance,
throw punches fast for 15 seconds and rest for 5 seconds.
SPEED GAME- You call combination fast and they need to finish it by the time you
are done
Calling it or they have to do burpees at end of class
CONTINUOUS PUNCHES- Both hands are never by face at the same time. When
one
Punch goes out the other is coming back to the face.
 ROUND 1 BOXING

PUNCHES TIME NOTES

Start with one -two

45 SECS Tight core and keep arms
relaxed.

Continue to work on the

one two 30 secs Extend arms out

Palm faces ceiling on

Add the left uppercut to 45 SECS uppercut. Keep punch
the one-two (if they got it) away from face.

ROUND 1 WEIGHTS

EXERCISE TIME NOTES

Watch for rounded backs.

ROMANIAN DEAD LIFT 45 SECS Make sure to remind
clients to hip hinge/drive
and not to squat.

A full burpee with

jumping jack or jump at
BURPEES 30 SECS the top. Can be modified
with no push up as an
option or push-up for
knee.

OVERHEAD SHOULDER 45 SECS Watch for bad posture.

PRESS Make sure clients are
pressing directly over
head.
 ROUND 2

PUNCHES TIME NOTES

Continue with the one-two, Keep core tight.

left uppercut. 45 SEC Bring hands back to face
each time after punches
Thrown.

Add in the right hand

45 SEC Focus on rotation of core
when throwing.
One-two, left uppercut, Long extension of arms
right hand 30 SEC and relaxed shoulders.

ROUND 2
ADD IN BURNOUTS FOR LAST 10 OR SO SECONDS OF WEIGHT EXERCISE!
EXERCISE TIME NOTES

Watch for bad posture/

rounded backs. Make sure
ROMANIAN DEAD LIFT 45 SECS to remind clients to hip
hinge/drive and not to
squat.

A full burpee with jumping

30 SECS jack or jump at the top.
BURPEES Can be modified with no
push up as an option or
push-up for knee.

Watch for bad posture.

OVERHEAD SHOULDER 45 SECS Make sure clients are
PRESS pressing directly over
head.
 ROUND 3 BOXING

PUNCHES TIME NOTES

Continue with one-two, left

uppercut, right hand. Add 45 SEC Watch for
in step back palm faces ceiling on
uppercut.

Bringing hands back to

45 SEC face after every punch.
Continue with combination

Make sure they do not

lean back on the step
Add in the final right hand 45 SEC back.

ROUND 3 WEIGHTS
ADD IN BURNOUTS FOR LAST 20 OR SO SECONDS OF WEIGHT EXERCISE!
EXERCISE TIME NOTES

Watch for bad posture/

rounded backs. Make
ROMANIAN DEADLIFT 45 SECS sure to remind clients to
hip hinge/drive and not to
squat.

A full burpee with

jumping jack or jump at
BURPEES 30 SECS the top. Can be modified
with no push up as an
option or push-up for
knee.

OVERHEAD SHOULDER 45 SECS Watch for bad posture.

PRESS Make sure clients are
pressing directly over
head.
 ROUND 4 BOXING

PUNCHES TIME NOTES

Speed drill with the one- Throw the one-two for 15

two without the step drag seconds FAST and then
45 SECS slow for 5 seconds.

Continue with speed drill. 45 SECS They will stay in one spot
Add the left uppercut, right as they throw the
hand punches.

Make sure they are

Continue with speed drill. extending arms out and
30 SECS
are not too close to the
bag.

ROUND 4 WEIGHTS

EXERCISE TIME NOTES

Focus on tall posture.

GOBLET SQUAT 45 SECS Holding dumbbell
correct.
How to breathe.

Keep butt down.

Core engaged.
MOUNTAIN CLIMBER 30 SECS Keep glutes engaged.
Big knees pass belly
button.

Make sure chest is

forward and shoulders
DOUBLE DUMBBELL back. Row dumbbells to
(BARBELL) ROW 45 SECS the hips. Chin down and
breathe
 ROUND 5 BOXING

PUNCHES TIME NOTES

Speed game
Start with the one-two and
anyone who does not 45 SEC Keep it simple at first.
finish it when you are You call the punches and
done calling it does 5 they have to finish combo
burpees at end of class before you are done or
they get burpees

Add the left uppercut,

right hand Keep eye on form
45 SEC

Add in the step back and Keep track of burpee for

right hand 30 SEC end of class.

ROUND 5 WEIGHTS
ADD IN BURNOUTS FOR LAST 10 OR SO SECONDS OF WEIGHT EXERCISE!
EXERCISE TIME NOTES

Focus on tall posture.

GOBLET SQUAT 45 SECS Holding dumbbell
correct.
How to breathe.

Keep butt down.

Core engaged.
MOUNTAIN CLIMBER 30 SECS Keep glutes engaged.
Big knees pass belly
button.
Make sure chest is
forward and shoulders
DOUBLE DUMBBELL back. Row dumbbells to
(BARBELL) ROW 45 SECS the hips. Chin down and
breathe
 ROUND 6 BOXING

PUNCHES TIME NOTES

Speed drill 45 SEC

Throw straight one-twos as Continuous punches.
fast as they can for 15 Repeat this about 2-3
seconds and then slow for times
5 seconds

30 SEC They will stay in one spot

Add in left uppercut, right as they throw the
hand punches.

45 SEC Remind them to keep core

Continue with combo tight and extend arms.

ROUND 6 WEIGHTS
ADD IN BURNOUTS FOR LAST 20 OR SO SECONDS OF WEIGHT EXERCISE!
EXERCISE TIME NOTES

Focus on tall posture.

GOBLET SQUAT 45 SECS Holding dumbbell
correct.
How to breathe.

Keep butt down.

Core engaged.
MOUNTAIN CLIMBER 30 SECS Keep glutes engaged.
Big knees pass belly
button.
Make sure chest is
forward and shoulders
DOUBLE DUMBBELL back. Row dumbbells to
(BARBELL) ROW 45 SECS the hips. Chin down and
breathe
 ROUND 7 BOXING
PUNCH TIME NOTES

Open round of them You are not calling the

throwing one-two, left combo now. Focus on
uppercut, right hand, step 45 SECS relaxation to throw out
back, right hand punches quickly.

Remind them to keep core

Continue with combo 30 SECS tight and relax upper body.

Challenge them to throw

Speed it up 45 SECS speed with this combo
without the speed drill.

ROUND 7 WEIGHTS- FREESTYLE ROUND- PARTICIPANTS SELECT 2 WEIGHT

EXERCISES COVERED IN PREVIOUS ROUND AND 1 CONDITIONING EXERCISE.
ADD IN BURNOUTS FOR LAST 20 OR SO SECONDS OF WEIGHT EXERCISE!

EXERCISE TIME NOTES

PARTICIPANTS PICKS 45 SECS

WEIGHT EXERCISE

PARTICIPANTS PICK 30 SECS

CONDITIONING
EXERCISE

PARTICIPANTS PICK 45 SECS

WEIGHT EXERCISE
 2 ROUNDS AB WORK
OPTIONAL STRETCHING

CORE WORK

EXERCISE TIME NOTES

Remind them to keep hips

up.
CENTER PLANK
30 SECS Glutes tight and abs
engaged.

Keep chin up and chest

open. Pull belly button
down into the floor as you
BOXER SIT UPS 60 SECS exhale.

Keep elbows and

LEFT PLANK shoulders in a straight
30 SECS line. Keep hips up.

Feet together, hips open.

BUTTERFLY CRUNCH 30 SECS Butterfly stretch position.
Keep chest open and chin
up.
30 SECS Chin down. Keep hips
COBRA STRETCH down on floor. Keep in-
step down.

RIGHT PLANK 30 SECS Keep elbows and

shoulders in a straight line.
Keep hips up.

Keep chest open and chin

ALTERNATING KNEE 60 SECS up. Don’t pull on back of
CRUNCH head. Rotate shoulders

Arms outside of legs.

BOAT HOLD 30 SECS Chest open and shoulders
back. Longer legs are
harder