1

TABLE OF CONTENTS
COPYRIGHT 3
ASK PARTICIPANTS 4
DISCLAIMER 5

INTRODUCTION (Benefits) 6
FOUNDERS OF BOXING & BARBELLS (WAY AHEAD OF THE GAME) 8

BOXING FUNDAMENTALS 13
PUNCH-MITT MECHANICS FOR TRAINERS 43

WEIGHT TRAINING INSTRUCTION 55

CLASSES AND FORMAT 75

Sting Like A Bee 75
Power House 85
Bang It Out 93
Float Like A Butterfly 101

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 The Official Boxing and Barbells Program

Level I Certification: Focus on the Fundamentals

Instructor Training Manual

As taught in our Training Headquarters

828 Pico Blvd. #1 Santa Monica, California www.boxingandbells.com

Creating synergy between boxing and weight training

A proven approach to advanced fitness without the boring routine

by

Cary Williams
Certified Olympic Level Boxing Coach and former fighter

Damien Patrick
IFBB Pro Body Builder and Youtube Silver Content Creator

COPYRIGHT
Copyright 2018 Boxing and Barbells © All
rights reserved.

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 www.boxingandbarbells.com

Does the B&B Program Really Work?

ASK PARTICIPANTS:

“I’m finishing up my fourth month and plan to continue my training with B&B. Professional, focused,
disciplined, never boring, and always challenging, your program … has far exceeded all of my
expectations. I recommend B&B every time the subject of exercising comes up in conversation.”

“I have participated in Tae Kwon Do since I was 10. I also participate in Aikido and Kenpo, and have
been a Tae Kwon Do instructor since age 26. But in the program I felt able to perform a harder workout
than in Martial Arts because of the instruction. All the instructors know how to teach the techniques so
the students immediately start getting a good workout. It is absolutely amazing how much constant
movement boxing entails and how fluid it is and the weight training has made me feel so strong! There
is no way I would push myself as hard without the instructors and staff. I feel it is a superior workout to
what most personal trainers or other workout programs are able to offer.”

“My body leaned out and gained definition, something I have worked on a long time. Boxing and weight
training showed quicker results.”

“I would highly recommend this program to anyone. (1) It is a great workout. (2) Instructors are
encouraging and helpful. (3) The workout really encourages individuals to push themselves each time.
…Probably one of the best cardio workouts, especially for people who want to increase stamina and
lose weight.”

“B&B’s program works you out a lot harder and pushes you harder not to quit. Also, the workouts are
fun. It doesn’t get boring. Since I participated in the program, I stopped smoking cigarettes, I have more
energy, and I’m happier.”

“My arms are more toned and thighs tighter. I look great! I walk with my head up with an ‘I’m a bad
mama’ attitude.”

“It’s a terrific conditioning program.”

“I played sports my whole life and never got the workout I get with B&B! I tell others it’s the best workout
they will ever do!!”

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 DISCLAIMER:
The Boxing and Barbells training handbook is intended for use only in official training classes
and/or private training, as taught by certified Boxing and Barbells trainers.

While we have made every effort to provide complete and accurate information, the
instructions, descriptions, and explanations in this handbook are not intended to substitute for
professional advice to individual readers. Neither the authors nor the publishers shall be
liable or responsible for any losses, injuries, or damages that occur as a result of
implementing the suggestions, actions, or programs presented in this book.

The statements and examples in these manuals are not intended to represent or guarantee
that everyone will achieve the same results. Each individual's success will be determined by
his or her desire, dedication, fitness background, health situation, effort and motivation to
work and follow the manuals and video tutorials. There is no guarantee you will duplicate the
results stated here. You recognize any learning endeavor has inherent risks.
Limitations of Liability
Boxing and Barbells will not be liable to you in relation to the contents of, or use of, or
otherwise in connection with, these manuals.

Advance copy: Not for publication, quotation, or distribution.

Photocopying or other use strictly prohibited.

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 Introduction
WELCOME TO BOXING AND
BARBELLS
Each of us has a fighter inside looking for a way out—a way to excel, to go beyond what we’ve
achieved already, to reach for our dreams. One person fights for that big promotion, another
fights for that gal or that guy, to get closer to their kids, to lose those extra pounds, to quit
smoking… whatever success means to them.

And everyone reaches a time in life when it’s important to stand up and say, “I can do it!” And
mean it—and then stand up to the test.

Boxing and weight training provide just such a test. As challenging sports and workouts, spill
over into other parts of life. The correlation between these two and life is undeniable.

Over the years, we have met many great people through our training center and beyond. Men
and women, boys and girls, students, athletes, executives, grandparents, and more. Each one
brings personal reasons for participating in boxing and weight training, and everyone achieves
fitness benefits—far beyond what they’ve found in other workouts.

Many experience greater strength from the very first class. Participants sleep better and wake
refreshed. They feel increased physical and mental energy throughout the day. They notice
improved ability to focus attention, greater optimism, and deeper satisfaction with life as they
are shaping it.

By the time you complete your training, you’ll gain something you may not have expected when
you signed up. A deeper self-awareness—as your inner fighter stands up and acknowledges
once and for all, “I can do anything!” And know that you have passed the test. Boxing and Bells
changes lives—and now you are about to become part of this great movement.
Congratulations.

WHAT’S SO GREAT ABOUT BOXING?

In a recent survey conducted by ESPN, sports and fitness experts rated boxing as the world’s
“toughest sport.” Boxing has produced some of the most superbly trained athletes in the
world—as well as the most challenging workout. Boxing delivers serious benefits to
participants:

PHYSICAL BENEFITS:
• Offers an excellent cardiovascular workout
• Strengthens core muscles & tones the entire body
• Increases endurance and boosts energy •
• Promotes speed, coordination, rhythm & flexibility

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 • Encourages proper breathing and relaxation.

MENTAL/PSYCHOLOGICAL BENEFITS:
• Enhances sense of strength and power
• Builds confidence, especially in women
• Reduces stress
• Improves focus and heightens awareness.

LIFESTYLE BENEFITS:
• Provides a fast, efficient full-body workout
• Incorporates self-defense skills
• Creates a convenient workout—doable almost anywhere
• Requires minimal equipment and low-cost investment.

Today, the Boxing and Barbells [B&B] program offers the finest co-ed, cardiovascular, sport
specific strength training and conditioning program available anywhere to health clubs and
sports/fitness facilities across the country—with expertise once offered only to elite amateur or
professional athlete.

Now you can take advantage of this outstanding workout

WHAT’S SO GREAT ABOUT WEIGHT TRAINING?

1. LOSE BODY FAT

2. GAIN STRENGTH WITHOUT BULKING
3. REDUCE RISK OF INJURY
4. BURN MORE CALORIES EVEN AFTER WORKOUT
5. IMPROVE POSTURE AND REDUCE JOINT PAIN INCLUDING BACK
6. REDUCE STRESS
7. ENHANCE MOOD

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 Founders Of Boxing And Barbells
WAY AHEAD OF THE GAME
Cary Williams has been developing boxing programs for many years—drawing on years of
experience inside and outside the ring. Cary Williams got involved with boxing over 20 years
ago, as a manager, trainer, competitive boxer and entrepreneur who grew a chain of boxing
gyms. She won her first amateur bout in the Pacific Northwest Women’s Open Tournament. A
gifted speaker and businesswoman, Cary has sparked interest and encouraged the
participation of women in boxing. In addition to contributing to a variety of national and regional
news, business, and sports/fitness publications, Cary is a frequent guest on radio and podcast
programs; she has appeared on the popular NBC TV show, Fear Factor, Lifetime TV show
Fit to Fat to Fit, CNBC TV show Billion Dollar Buyer and The Doctors. She has been
featured in many national publications, including Shape, FHM, Entrepreneur, and the
New York Times. She has also graced the cover of Muscle & Fitness HERS magazine.

Today, Cary is a certified USA BOXING Level IV Olympic Level Coach, approved to train
and certify Level 1 and Level 2 Boxing Coaches. Cary is one of just 3 women in the country to
achieve this level of coaching proficiency. Adidas chose Cary as their boxing instructor for its
nationwide program, “Training for Sports 2000.” She has been spokespeople for Everlast
and also created the Everlast ShadowBox class format for 24 Hour Fitness.

Her boxing formula works because it’s based on solid knowledge and sound experience: to
deliver a level of boxing expertise and training previously available only to elite amateur or top-
rated professional boxers. Boxing and Bells program gets participants in the best shape
possible in the shortest possible time.

Damien Patrick

Has been in the fitness business for over 19 years. He has held certifications with different
associations and has an extensive knowledge in bodybuilding, weight training, plyo-metrics
and weight loss. His bodybuilding training videos for beginners to advance have been viewed
over 30 million times around the world. He has a following of close to a million people worldwide
on social media and has been featured in FLEX magazine.

When he is not educating the world on fitness you can find him either training his clients from
the normal 9-5er to A-list celebrities or competing in the world of bodybuilding where he has
won overall titles.

A UNIQUE OPPORTUNITY

How do health, fitness, and sports clubs separate themselves from their competition? One key
is to offer premier programs that attract member interest and spark their participation. Such
programs bring in additional revenues for the club and help and retain members longer. That’s

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where Boxing and Bells comes in. Facilities that offer fitness training, weight training, martial
arts, as well as schools, law enforcement organizations, Cross Fit, Boot camps and personal
training are eligible to host the Boxing and Bells program with a BNB certified trainer.

The Boxing and Barbells workout attracts both men and women at all fitness levels—they don’t
have to be top athletes. BNB’s unique approach and intense, progressive workouts produce a
camaraderie always needed in group fitness programs. This gets women lifting weights who
would normally feel uncomfortable in the weight room. It also allows men to feel comfortable
in the aerobics room since boxing and weight training are activities they are more familiar with.

BNB participants are people looking to challenge themselves, and also for support and
encouragement. That’s what they get from BNB—and that’s just the beginning. Students learn
to excel beyond their expectations. And when people get more than they expect, they return
again, and they tell others about their positive experience.

BNB offers a turnkey program that makes it easy for health clubs, sports facilities, and other
organizations to enhance the level of services they currently offer. In addition to helping clubs
retain members and adding value to their regular offerings, BNB program includes:

Intensive training courses for your instructors.

• Certification for instructors who successfully complete our rigorous training program.
• Rights to use the highly respected Boxing and Bells name, logo, and official program.
• Product sales opportunities for official BNB, Total Alpha and Too Pretty merchandise.
• Involvement with a nationally recognized, high-profile program that enhances and
complements your existing business.

BNB’s boxing program, developed by Cary, has been featured on programs on NBC, CBS,
ABC, CNBC and FOX networks, as well as in national publications including Muscle &
Fitness, Oxygen, Shape, Energy, Entrepreneur, and Fitness.

Facilities that offer the elite BNB programs set themselves apart from all the other clubs in their
market. They’re able to advertise “Boxing and Bells Certified” and “USA Boxing Certified”
trainers. Clubs may also be eligible to register with USA Boxing for its special insurance policy.
BNB’s weight training program, developed by Damien has been featured on Extra TV and
online fitness publications.

Why Choose Boxing and Barbells over other Programs?

BNB offers more than simply a premier workout. It challenges people mentally, as well as
physically. Boxing and Barbells offer real instruction in boxing technique and proper weight
training as part of a tough conditioning program for individuals tired of the routine of aerobics
classes and cardio machines. Increasingly, people want to participate in activities where they
learn something new and stimulating enough to enable them to forget the stresses of everyday
life.

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Real boxing instruction, weight training and fitness conditioning have never been offered in this
unique group-training format. Participants love the intensity, the challenge, and the
personalized attention. By the end of their first BNB class, they develop a certain attitude: “I
can do anything!”

Beyond Body Parts—Advantages of Increasing Core Strength

Boxing offers such a great workout because it emphasizes cross-training. That’s great—but
there’s more to it than simply working to develop stronger parts. That’s why the BNB workout
emphasizes improving core strength and stability as the basis of fitness.

No matter how well-developed the rest of your body, without a strong core, you put yourself at
risk for injury, especially lower back pain. Without a strong, stable core, you’ll never reach the
peak performance you’re after. Your “core” includes the all the muscles around your abs, lower
back, and hips:

• Rectus abdominus
• Internal & external obliques
• Transverse abdominus
• Intercostals
• Erector spinae
• Hip flexors (iliacus & psoas)
• If you’re serious about strength training and enhancing your
performance, make sure you concentrate on your core. Improving
your core makes a big difference in your body: you’ll stand straighter,
feel stronger, and look better. Improving core strength gives you a
significant advantage, no matter what sport or exercise routine you
choose to follow for lifelong fitness, flexibility, strength, and endurance.

The BNB workout emphasizes core strength as the foundation of all movements. For optimal
results, use your core—constantly incorporate core muscles into all your movements.

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Who Participates in Boxing and Barbells?

We’ve worked with both male and female clients, ages 18 to 72, in Boxing and Bells classes
conducted at our headquarters training facility. Participants come from all walks of life and all
fitness levels, from self-described “couch potatoes” to competitive athletes—and all have
experienced real results from their participation in the BNB Program.

Training the Trainers: Boxing and Barbells Level 1

Our official training headquarters in Santa Monica, California, has been called the finest
boxing gym on the West Coast. That’s where we hold training sessions for instructor
certification as well as in hosting them in cities around the world. Instructors receive the best
hands-on training, combined program manual designed to teach boxing fundamentals, proper
weight lifting technique, conditioning, and variations in exercises and routines.

Training starts with the fundamentals—boxing and weight training fundamentals and the tools
needed to run a BNB class the right way. All trainers receive solid introduction on BNB
basics:
• How to create a safe workout
• How to teach boxing and weight training to multiple clients
• How to use and maintain the equipment
• When to challenge clients to the next level—safely
• Basic challenge exercises
• Strategies to help clients overcome fears or misconceptions.

SESSION INCLUDES:

Morning (3-4 hours): lecture and hands-on training, demonstrations, observation, notes,
dialogue, questions & answers, and practical training, including proper use of all equipment.

Afternoon (3-4 hours): how to work with individuals at their skill level and how to continue the
progression. Conduct a mock BNB class. If we feel you are able to conduct a class at that
point, you will receive your certification. If not, you have 30 days to send in a video of your
training a class.

Following successful completion of the Boxing and Bell’s 1-day Level 1 training, participants
return to their home facilities and put their training into practice.

Use that time to practice the movements, understand the concepts, refine your technique, and
learn the BNB routines as described later. The Boxing and Barbells Training Schedule which

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lays out the workouts. You may be surprised at how much your strength, endurance, speed,
and flexibility improve during the first month following BNB’s Level 1 training.

To complete the final step for certification (if you did not pass on the day of the training), each
trainer will provide a video tape of themselves teaching a mock Boxing and Barbell’s session.

Trainers must have at least 4 volunteers to participate in your mock class. Trainers are
evaluated based on their ability to teach the movements correctly and to keep the BNB’s
participants actively engaged in their boxing and strength training routines throughout the
class.
Those trainers who successfully complete this phase of the training and pass exams will be
eligible to conduct the Level 1 BNB program and may register as a Level 1 Boxing Coach with
USA Boxing. We will provide instruction on how to become USA Boxing certified.

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 BOXING
FUNDAMENTALS
Working on the fundamentals. Everyone starts here, no exceptions. Get ready to experience
the toughest, most intense workout you’ve ever had—and love it.

As you learn these boxing fundamentals, expect us to throw everything at you except punches.
You’ll find out how to perform the basic movements correctly and how to combine them into
effective routines you’ll use over and over again while training others. Even if you’re members
are in great shape, expect them to be challenged at the highest level.

Boxing fundamentals focus on how to:

• Stand, position your body, relax, and breathe correctly.
• Understand proper body mechanics, to avoid injury.
• Increase your flexibility, speed, and endurance.
• Build your core strength—by incorporating your whole body into each movement

After mastering these fundamentals, you’ll learn to train others to achieve the unique benefits
of the Boxing and Barbells workout in fast paced dynamic 50-minute workouts that are tough
and fun—efficient and effective.

Plan ahead to make the most of your instruction during your Boxing and Barbells Training. Use
this Handbook to refresh your memory and help you fine tune your own movements and
prepare better to train others through BNB your gym or health club offers.

To get the most from your onsite training, set goals for yourself right at the start and record
your progress. After your initial Boxing and Barbells training, track your workouts, and monitor
your progress toward certification as a Certified BNB Trainer. By setting goals and monitoring
progress, you’ll get even greater benefits from your training and commitment.

Preparation

Participants come to each class ready to get down to work immediately. Proper preparation:
• Starts with the right equipment
• Includes a positive mental attitude.
• Depends on a relaxed, limber, conditioned body.
• Demands your commitment to give your workout everything you’ve got.

But—don’t go overboard. Your participants will be working and moving your body in new and
more demanding ways than they are probably used to. Take time to teach movement
properly. Push them but keep their limitations in mind.

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Equipment

Boxing and Barbells training doesn’t require a lot of elaborate equipment. Much of it is
already available at the gym or fitness center where you work. You’ll need the following
individual equipment:
• 180-inch hand wraps (we prefer the elastic ones)
• BNB gloves (sizes: Small, Medium, Large
• Jump rope (depending on height: 8, 9, or 10-feet long).

Inform participants to wear comfortable workout clothes and a pair of lightweight running
shoes. Tell participants to come to each training session ready to work—that means arrive
early and wrapped hands. They won’t want to miss a thing!

Always remember and practice the most important rule in boxing:

Safety, Safety, Safety.

HOW TO WRAP HANDS

Purchase elastic-style or canvas hand wraps about 180-inches long. We like elastic wraps
best, because they conform to the shape of your hands. Before getting started, be sure to
remove any rings, watches, and other jewelry that can cause injury to your hands, fingers, or
wrists.
Wrapping your hands separates your joints; keeps your wrists, fingers, and knuckles secure,
and reduces the chance of injuries. Your method of wrapping will depend, in part, on the size
of your hands.
• Spread the fingers of one hand wide and start by threading your thumb through the
loop.
• Take the wrap across top of your hand and wind it 2 or 3 times around wrist—not too
tight.
• Drop the wrap down and wrap your knuckles 3 or 4 times.
• Wrap your wrist once or twice, then wrap between your outside fingers (pinky and ring
finger).
• Wrap the wrist again, then take the wrap down between your index and middle finger.
• Wrap the wrist again, then go through the center two fingers (middle and ring fingers).
• Next, wrap across the knuckles a time or two, then move back up to wrap snuggly
around wrist.
• Continue to wind the remaining wrap higher on the wrist, well above your wrist joint,
then fasten with the Velcro strip.
• Repeat on your other hand. Always look at the top of hand when wrapping.

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 1 2 3

4 5 6

7 8

Muscle Focus

In the introduction, we briefly discussed the focus on developing a strong, stable core. Now
let’s look at how specific areas of the body are impacted by the various activities boxing
involves.

JUMPING ROPE:

Dorsal flexion (ankle joint extension), front of shin, tibialis anterior, extensor digilorum longus,
peroneus tertius.
Plantar flexion (extension), back of calf, gastronsnemius, soleus.
Knees—(shock absorbers), participate in push off: quadricep femoris, gluteus maximus. Upper
body: biceps, triceps, deltoids.

Hands up:

Holding up the hands/arms: anterior deltoid, pectoralis major, coracobrchialis. Shoulders:

serratus anterior, upper and lower trapezius, supraspinatus, deltoids.

Throwing punches:

• Leg abduction used to push body weight from back leg: gluteus medius.

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 • Core: upper and lower rectus abdominis, internal and external obliques, erector spinae,
medial and lateral rotators, quadratus lumborum.
• Getting punches out and back: latissimus dorsi, teres major, lower pectoralis major.
• Slow swinging action: upper trapezius, levator scapulae, rhomboids.
• Pushing out punches: tricep brachii.
• Turning hands over: (forearm) supinator, pronator teres, flexor carpi ulnaris, flexor carpi
radialis; (wrist) pronator quadratus,

Shadowboxing:

• Upper body: upper trapezius, deltoids, biceps brachii, triceps brachii.

• Calves, quadriceps, rectus femoris, gluteus medius
• Lower trapezius, rhomboids, erector spinae, rectus abdominis, internal and external
obliques.
• Forearm: brachioradialis.

Speed bag:
• Upper trapezius (top of shoulder).
• Deltoids, biceps, triceps, and forearms.

Beginners:
Expect to experience some tightness in calf muscles and maybe in knees and ankles. If
tightness or cramping occurs, slow down, and stretch your muscles. If you experience shin
splints, that usually means you need shoes with better shock absorbency. After class, ice down
any areas of soreness. You’ll adapt, and the workout will get easier. Of course, it’ll get harder
before it gets easier!

Note:
We use a clock to help you position your body as we go through the rest of the fundamentals.
Imagine 12 o’clock directly in front of you while you face the mirror. And, view your reflection
in the mirror as your opponent. This will help you align your body correctly and focus your
punches.

Remember:
Whatever fundamental or combination you work on, all movements—including your punches—
start at the core. Keep this in mind. Everything emanates from the core.

Fundamentals First

As you’ll learn, proper stance, breathing, body mechanics, and form all play a role in performing
the fundamentals correctly and generating the benefits this workout offers, while sloppy
fundamentals can lead to injuries.

Tips for improved performance when learning the fundamentals:

Remember to breathe! Exhale on the exertion.

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Loosen up and relax; shake out your shoulders and arms when you tighten up.
Keep your focus on the mechanics of your movements.
Actions emanate from your core. Imagine your punches originating not from your hands and
arms, but from your abs and shoulders. Engage your whole body in the workout for maximum
effect.

When hands are wrapped and ready to go, time to grab a jump rope. Position at the far end of
one of the 5-foot lines in front of the full-length mirrors. Perform the first segment of workout
back and forth along this line—according to the trainer’s instructions. Monitor form and
movement using the mirrors.

The fundamentals start with skipping rope—an integral part of every boxer’s training. Skipping
rope provides an excellent warm-up, improves footwork and coordination, and it’s a great
addition to your cardio routine. You’ll get more from skipping rope and from all the fundamentals
as you master your movements from the inside out.

Take the time to master the fundamentals, and you’ll experience positive changes from your
very first BandB workout.

That’s a promise…

1. JUMP ROPE FUNDAMENTALS

BREAKDOWN
• Practice first without the rope to find your rhythm, then add the rope.
• Square off facing the mirror so you can monitor your posture.
• Release upward in a slight burst—only ¼-inch off the ground.
• Maintain a slight bend at the knees.
• Focus on synchronizing the rotation of the rope with your jump.
• Jump once for each rotation of the rope.
• Tuck your elbows in close to your waist, with forearms horizontal to the floor.
• Relax your wrists and let your wrists do the work of rotating the rope.
• Stay loose and keep breathing.
• Start slow and work on your rhythm and wrist/foot coordination.
• Add speed gradually.

• We’ll focus on 3 basic methods of skipping rope:

STRAIGHT-LEGGED SKIP:
Your basic skip.
• Jump straight up in the air—just ¼ inch.
• Keep your feet together.
• Maintain slight bend at the knees.
• Relax your upper body.
• Tuck your elbows in and hold arms horizontal to the floor.

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 • Keep the action in your wrists.

Tip:
Never allow your hands or forearms to rotate the rope; keep the rotation
in your wrists.

BOXER’S SHUFFLE:
• Again, practice first without the rope. Skip using your heel and toe: kick one foot outward
touching the heel of the other foot, then quickly switch feet.
• Start with a straight-legged skip.
• Find your rhythm, then kick one foot out forward, heel touching the floor.
• Quickly bring that foot back, jumping over rope with both feet.
• Next, kick out the opposite foot and repeat the sequence.
• Time each rotation of the rope with your moving feet.
• Above all, stay relaxed. It’ll come.
• When you have trouble finding your rhythm, practice without the rope.
• Concentrate on staying limber and relaxed.

KNEES-UP JOG:
• Simple as it sounds. Jog in place, keeping your knees up, one rotation of the rope for
each step. In other words, bring your alternate knee up at every turn of the rope.
• Stay balanced on the balls of your feet as you skip.
• Short burst upward just a little—1/4 inch—and raise your knees up high.
• Rotate the rope once with each skip.
• Work the rope with your wrists—instead of your hands and forearms.

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2. BOXER’S STANCE FUNDAMENTAL
BREAKDOWN:
• Position yourself at the end of your 5-foot line, left shoulder faces the mirror, feet
shoulder-width apart.
• Position your left shoulder at 11 o’clock with your right shoulder about 5 o’clock.
• Bend slightly forward from the waist.
• Always keep the ball of your left foot on your line pointing at 2 o’clock.
• Position your right foot behind and to the right of the line—pointing toward 2 o’clock.
Note that both feet point in the same direction.)

Raise your right heel Keep both your knees Both toes point in
and keep it lifted slightly bent; stay balanced the same direction:
slightly off the ground. on the balls of your feet. at 2 o’clock.

Very Important:
• Keep about 2/3 of your weight on your back (right) foot.
• As you step forward, always lead with your left foot and push off with your right foot.

Focus point:
As the basic stance for all of your movements, you’ll return to your basic stance again and
again.

3. HANDS-UP FUNDAMENTAL

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BREAKDOWN:
• Start from boxer’s stance, facing the mirror with your left shoulder.
• Keep left hip and left knee in line with left shoulder.
• Raise your hands up to a point just beneath your cheekbones.
• Make fists with thumb clasped on the outside of your fingers.
• If you can’t see the back of your thumbs, your hands are too close to your face.
• Bend your wrists slightly inward.
• The sides of each palm face the mirror.
• Bend slightly forward bend at the waist.
• Avoid chicken wings! Keep elbows tucked close to your waist.
• Next, add your step-drag, moving back and forth along your line, with hands in correct
position.

FOCUS POINTS:
• Avoid bringing your hands too close to your face.
• Keep your chin down and tucked.

4. STEP-DRAG FUNDAMENTAL

BREAKDOWN:
• Starting from your boxer’s stance, always lead with your left foot when you step forward
and drag your back (right) foot along the floor behind you.
• Leading with your left foot, take a small step forward, stepping in a toe-to-heel motion,
along your line.
• Drag your back foot along the floor the same distance as the step you took with your
front foot.

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 • Distribute weight on the balls of your feet, with 2/3 of the pressure on the ball of your
back foot.
• Take small steps, just a few inches at a time.
• Tuck your chin and keep your upper body relaxed.
• Maintain a slight bend in the knees.
• Moving backward, always move the back (right) foot first.
• Back foot points toward 2 o’clock when dragging.
• Keep a constant distance between your feet.
• Stay relaxed and focused!
• Practice moving forward and backward along your line.
• Use the mirror to check your posture.
• When you get your coordination down, speed up the step-drag.
• Finish in your basic boxer’s stance.

FOCUS POINTS:
• Never stand or step flat-footed or with the heel first.
• Avoid lifting your back foot off the ground as you move it forward.
• Keep the pressure on your back foot as you drag it forward, knee slightly bent and toes
pointed toward 2 o’clock.
• When advancing, front foot moves first and when retreating, back foot moves first.
• Never allow your feet to get too close together.

5. JAB FUNDAMENTAL BREAKDOWN:

• Starting from boxer’s stance, break it down first, to get the footwork, then add the arm
movements.
• With hands down, practice moving your left shoulder and left foot together, then
incorporate the step/drag.
• Focus on your nose (in the mirror); imagine your reflection as your opponent
• Start all your movements from your core—your abs—keep them engaged.
• Maintain a slight forward bend at the waist.
• Once you get a feel for the rhythm of this movement, add the jab.
• Extend your left arm, bringing your forearm down like a hammer.
• As your left forearm drops, rotate your wrist forward at the very end, knuckles facing the
mirror.

21
Release your left arm, Rotate your wrist forward Imagine your left arm
bringing your forearm the very end, knuckles moving as an extension
down like a hammer. facing the mirror. of your left shoulder.

Step with the ball of your front foot, while pushing off from the back foot at the same time you
jab. Make these movements simultaneous.
Breathe as you throw your jab and rotate your left shoulder forward.
When you return your left hand back to your face, drag your back foot same distance as you
stepped with the front foot.

FOCUS POINTS:
• Keep your chin tucked and elbows in.
• When throwing jab, left elbow should always point down.
• Avoid hyper-extension (locking the elbow on extension). Keep the slightest bend in
elbow on extension.
• Immediately snap your arm right back up. Your jab operates like a whip—fast and
focused.
• Once the ball of the foot hits the ground, the punch is at impact—simultaneous
movement.

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6. RIGHT HAND (STRAIGHT-RIGHT OR
RIGHTCROSS) FUNDAMENTAL
BREAKDOWN:
• Imagine holding a baseball in your right hand. You’re in the outfield, and you’ve just
caught a fly. Now, throw the ball home, following through with your body.
• From that position, shift your weight to the ball of your back foot and form a fist with
your right hand—making sure it covers the nose of your opponent in the mirror—and
bring up your left hand.
• As you twist your hip, allow the right knee to bend. Without this rotation, you could strain
your right knee.
• As your right shoulder propels your right arm forward, your shoulder, hip, knee, and foot
rotate forward together, all in alignment.
• Bend your right knee slightly, as you twist your right hip.
• Your right fist follows through in a straight line toward your opponent’s nose in the mirror.
• Rotate your forearm downward at the end of your extension, so your punch lands palm
down, knuckles facing the mirror.

• Keep elbows down as you twist your hip

• Keep left hand up
• Keep pressure on back foot
• Bend right knee and chin down

• Keep your knees slightly bent the whole time.

• Rotate your body back into starting position, as you return your right hand to position in
front of your face.
• When you throw your punch, exhale out loud: “Shhhh.”

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FOCUS POINTS:

• Remember to keep 2/3 of your weight on the ball of your back foot.
• Avoid hyper-extending your right elbow by keeping it slightly bent on the extension
• Twist the core of your body including hips, which allows your right shoulder to move
correctly.
• Do not twist the back foot completely
• Avoid turning your head to the left as you throw your right hand.
• Keep chin down and neck relaxed.

BONUS: BASIC ONE-TWO

BREAKDOWN:
The basic one-two combines fundamentals #5 & #6: the jab and the straight-right punch. First,
practice with shoulders only—while keeping your hands limp and arms completely relaxed.
• Coordinate your upper body movements with your step/drag as you move back and
forth along your line.
• When you get that down, add the arm movements (punches).
• Start slowly, breaking this combination down into its separate parts.
• Your left hand and foot work together, as you step you also jab.
• Your right hand works and foot work together as you drag the back foot forward.
• The left and right hand pass one another in this combination. As one hand returns to
the face, the other is just moving forward.

Here is where this simple combination gets tricky.

• As you bring your left hand back to your face (dragging the ball of your right foot), rotate
your right shoulder forward and throw out your right hand, while you drag your back foot
forward and twist it. In a word, synchronize your movements.
• Bring your right hand back to hands-up position by twisting your shoulder and hips back
into basic stance.
• Keep your elbows close to the waist and chin tucked in
• Breathe—and remember to exhale each time you throw a punch.

FOCUS POINTS:
• Remember to move your arms as extensions of your shoulders.
• Keep your knees slightly bent, 2/3 of your weight on your back foot.
• Bring your arms out fast and bring them right back in to protect your face.
• Don’t hyperextend your elbows—ever.
• Keep your wrists bent slightly forward and rotate them: fists should land palm-down
when punching.

CONSECUTIVE ONE-TWOS

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7. LEFT HOOK FUNDAMENTAL BREAKDOWN:
•

• Again, start in your basic stance with hands down.

• Rotate your left shoulder, hip, knee, and foot as you forcefully twist your trunk until your
left shoulder and hip face 12 o’clock. Try not to twist front foot but rather roll it inward.
• Right shoulder and hip is thrust behind you, in turn, placing your back heel down and
pulling your weight slightly back.
• At the same time, move your right shoulder to 6 o’clock, as you roll on the inside of your
left foot, keeping your heel just slightly off the ground.
• Keep your shoulders and hips in line with each other and contract your abdominals.

• Then bring hand back to position.

25
 1. Rotate right, bringing your left forearm forward and turned down to the right. Bend your
left elbow in a 90-degree angle

2. As you rotate your body to the right, bring your left forearm out in front of you, turned
down to the right. (L-shape).

3. Keep your forearm horizontal to the GROUND

• Bend your left elbow at a 90-degree angle (L-shape), keeping your forearm horizontal
to the ground.
• Turn your knuckles down slightly on impact to avoid wrist injury.
• Do not allow your punch to get too close to your face or your elbow to pass your left ear
in the mirror.
• After impact, allow the twisting of your trunk to return your hand back into position while
placing your feet and body back in to your basic stance.
• Move through this rotation slowly at first
• Imagine a string ties your wrist and knee together. Everything moves simultaneously.
• Add speed as you find your rhythm.

FOCUS POINTS:
• Avoid swinging your right arm back as you throw your left hook.
• Avoid overextending your arm—beyond a 90-degree angle.
• Bend your wrist slightly—just before impact.
• Keep your weight evenly distributed, but pull some of the weight to back foot.
• Bring your elbow up as you throw your hook, but make sure you can see over your
forearm.

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8. THE UPPERCUT (LEFT & RIGHT)
FUNDAMENTAL

BREAKDOWN: Left uppercut:

• Start in your boxer’s stance, left shoulder at 11o’clock.
• Bend your knees slightly, dropping about 2 inches.
• As you drop, lean your upper body forward slightly.
• Then push up with your legs, swinging the left side of your body upward in a swooping
motion, your left shoulder rotates the left arm out and upward.
• Punch upward with your left fist, keeping your palm facing you, with a slight bend in the
wrist.
• Keep your pressure on your back foot for leverage and power.
• Keep your opposite arm up, protecting your face.
• Finish with your left shoulder at 12 o’clock.
• Pull your hand and arm right back into position.

RIGHT UPPERCUT:
• Closely review instructions for left uppercut and reverse them.
• From boxer’s stance, bend your knees slightly, dipping about 3 to 4 inches, as you lean
slightly forward with your upper body.
• Push upward forcefully, engaging both legs.
• Rotate slightly on the ball of the right foot, but do not move the front foot.
• Be sure you slightly twist your back foot and bring your right shoulder to 11 o’clock.
• Bring your right fist up and outward as you rise.

FOCUS POINTS:
• Avoid standing straight up as you throw your punch but don’t stay squatted.
• Keep your left hand close to your face until you push up with your legs.
• Make sure punch ends up at least 1 foot away from your face.

UPPERCUT PROGRESSION:

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9. BODY PUNCHES (LEFT & RIGHT)
FUNDAMENTAL
BREAKDOWN: LEFT-BODY PUNCHES:
• Starting from the orthodox boxer’s stance, bend your knees deeply to move into a
“crouched” position (sometimes called “wrestler stance”).
• Keep your weight evenly balanced while maintaining 2/3 of your weight on your back
foot
• As you lean forward, thrust your left arm in a swooping motion while rotating forward
with your left shoulder, hip, knee, and foot.
• Keep your knees deeply bent, with your head at your opponent’s chest level. Your target
is your opponent’s lower body.
• Allow the momentum of your body to throw your arm out from your shoulder. Your punch
impacts at waist height.
• Maintain a slight bend in the wrist; in a scooping motion, throw your body shot with your
palms facing up and impact the bag with first 2 knuckles (of your index and middle
fingers).

28
 • Leaning forward, thrust your left arm in a swooping motion, as you rotate
Keep your knees bent in crouched stance.
• Punch will impact the left side of opponent’s body, rotate forward with left shoulder, hip,
knee & foot.

RIGHT-BODY PUNCHES:
• Similar to left body shot, but everything is opposite
• Start from your crouched position.
• As you begin to lean forward, thrust your right arm in a swooping motion and rotate your
right hip and right shoulder forward, twisting slightly on the ball of the right foot.
• Allow the momentum released by the twist at your core to throw your right arm out
horizontally.

Keep your palm up Lean forward at the waist

29
and wrist bent on impact. and thrust your right arm
Always keep knees bent. out as the right side of your
body rotates forward.
FOCUS POINTS:
• Be sure to bend your wrists on impact and avoid hitting the bag with your outside
knuckles. Common causes of wrist injuries include hitting the bag with the outside
knuckles and failing to keep palms up on impact.
• Avoid standing straight up when throwing the body shots. Keep your knees bent.

10. THE PICK FUNDAMENTAL

BREAKDOWN:
• Rotate your right shoulder forward, bringing along your right hip, knee, and foot.
• Keep your weight centered on the balls of the feet.
• Bring your right hand forward only a few inches, palm facing mirror.
• Cup your hand in front of your nose to “pick” your opponent’s punch.
• Return your hand immediately to position in front of your face.

Cup your hand in front of Move your hand forward

your nose to pick the punch. just a few inches, with
palm facing toward mirror.

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PRACTICE #1:
• Practice slowly first, to get a feel for the movement.
• When you’ve got it down, perform the whole sequence in real time.

PRACTICE #2:
• Now, let’s add some offense.
• Rotate forward and pick the punch.
• As you bring your right hand back up into position, throw your jab.
• Be sure to step forward as you jab.
• Return immediately to your basic stance.

FOCUS POINTS:
• Keep your shoulder, hip, knee, and foot—all in alignment
• Avoid pushing your hand out too far. Keep it close to your face.
• Tuck your elbows in and keep your movement compact, to maintain greater control of
the sequence.

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11. THE SLIP FUNDAMENTAL
BREAKDOWN:
Start your slip with a forceful twist at the waist (left or right), encompassing that whole side of
the body.

SLIP LEFT:
• Stay balanced in your stance.
• Center of movement is at your hips.
• Move the right hip along with your right shoulder and knee, as the ball of right foot twists
slightly in the same direction.
• Your right shoulder moves to 1 o’clock and left shoulder to 7 o’clock, with your right
forearm vertical in front of body.
• Your fist covers your nose, while the back of your hand faces the mirror.
• Twisting your body moves your head out of the way of the punch.
• Now twist right back into your basic stance position.

ADDITIONAL SLIPS:
The slips above are side bend slips, the slips in the video also show more slips that you can counter
from. For the left slip on those, the right shoulder is brought down lower than the left shoulder and
vice versa for the right slip.

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BONUS: SLIP-JAB
• Keep the pressure and balance on your back foot, so you can push off with that foot.
• After slipping to the left, shoot out your jab as you step with the front foot and push off
your back foot simultaneously.
• Drag the back foot forward as you bring the jab hand back to your face.

BONUS: SLIP-HOOK:
• From your starting position, the boxer’s stance, move into a defensive “slip” to the left.
• As you return to your starting position, roll on the inside of your left foot, engaging your
left hip and left shoulder.
• Thrust your right shoulder backward, raise your left elbow upward with forearm
horizontal, and turn over your hook.
• Remember: your target is your opponent’s nose in the mirror.
• You should be able to see over your forearm in this position.
• Bring your arm back in immediately, and resume your basic stance.

FOCUS POINTS:
• Avoid leaning too far forward, simply twist your body.
• Your head continues to face the mirror; don’t twist it along with your body.

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12. BOB & WEAVE FUNDAMENTAL

BREAKDOWN:
• Think of tracing a big “U” in the mirror with your head and torso.
• Starting from your basic stance, slip to the left.
• Drop straight down by bending your knees.
• Keep your torso upright. Avoid leaning forward as you move downward.
• Swing your body around to the right, bringing your left shoulder forward to 12 o’clock.
• Staying low, swing your body back around to the left, coming up in the left slip position.
• Twist your shoulders back into your basic stance, left shoulder at 11 o’clock and right
shoulder at 5 o’clock.
• Maintain pressure on the ball of your back foot at all times.
• Keep your hands up, elbows and chin tucked in.

FOCUS POINTS:
• If you feel this in your lower back, you are leaning too far forward and could injure your
lower back.
• Always remain upright, bent slightly forward at the waist.
• Progression of the bob & weave:

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13. PIVOT & DOUBLE PIVOT FUNDAMENTALS

BREAK DOWN FOR THE PIVOT:

• Begin in your basic boxing stance.
• Swing your right leg clockwise, balancing on the ball of your left foot; allow the left foot
to pivot with your body, keeping your heel slightly off the ground.
• Keep your right foot on the ground as it moves, allowing knees, hips, and shoulders to
adjust to your new position.
• Finish in your basic stance, at a 45-90-degree angle from your starting position.
• To return to your starting position, push off your right foot and swing it back around,
while pivoting on the left foot keeping the left heel slightly off the ground.

DOUBLE PIVOT:
• Also starts from your basic stance.
• Swing your left foot and left side of your body around counter-clockwise into “southpaw”
(left-handed) stance, still facing the mirror.
• Then, using the same technique, immediately swing the right foot and side of the body
back clockwise, sliding your right foot along the floor until it reaches your orthodox
starting position.
• Stay balanced on the balls of your feet and slide your foot along the floor as you move.

35
 • Start your pivot in foot clockwise, keeping starting position
• Swing left foot and left Then slide your right clockwise.
• Finally, return to your basic or “orthodox” side of body counter-boxer’s stance it on the
floor.

FOCUS POINTS:
• Avoid straightening out your legs as you pivot.
• Placing too much weight on the front foot prevents your foot from pivoting with your
body and could lead to knee injury.

14. STEP BACK FUNDAMENTAL

BREAKDOWN:
• From boxer’s stance, step back with your right foot 6 to 12 inches.
• Bend your back (right) leg and hold your front (left) foot in place.
• Keep your back straight.
• Next, drag your right foot forward to return to your basic stance, feet shoulder-width
apart.

36
FOCUS POINTS:
• Step back far enough to avoid a punch
• Drag your right foot back into position, not too close to your front foot.
• Avoid leaning your torso backward.

15. THE SHAKE FUNDAMENTAL

BREAKDOWN:
• Start from your basic boxer’s stance:
• Burst slightly upward into the air.
• Shoot your left foot back so it faces 9 o’clock; land in a spring position with your left heel
up.
• At the same time, shoot your right foot forward (facing 3 o’clock), while keeping your
feet shoulder-width apart. Your body faces 3 o’clock with head points toward12 o’clock.
• Push off with your left foot, walk to the right a few steps, then return to your basic stance.
• Take a comfortable walk–about 3 steps—then back-peddle.

NOTE:
• Back-peddle means jogging
• backwards, kicking up your heels.

Progression for the shake:

37
FOCUS POINTS:
• Always take a few comfortable steps to the right after the shake.
• Make sure you kick the left foot back toward the left, not the right foot.

38
16. HEAVY BAG FUNDAMENTALS

BREAKDOWN: THE ZONE:

Think of the heavy bag as your opponent. Imagine the space between you and the bag as a
zone—if you can hit the bag, you’re within reach of an opponent. Your “zone” includes all the
space behind your knuckles. The key to all your punches is the distance between you
and the bag-

TO FIND YOUR ZONE:

• Face the heavy bag in your basic stance.
• Bring left arm out as if jabbing and touch the bag with your fist, then take one small step
backward. That is your zone.
• Keeping your jab out, turn in a complete circle; this is your entire zone.

STEP-ADJUST:
• Step to the left side of the bag with your left foot.
• Drag your right foot to the left, swinging your hip around—returning to your basic stance.
• Remember to keep your right foot to the right of the left foot and right heel up.

Note: When punching the bag, all punches

emanate from the core of your body.

JAB:
As you step to the left of the bag, throw out your jab, hitting bag with all 4 knuckles. Bring
your jab right back to protect your face as you drag your right foot to the left, returning to
your basic stance.

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 • Your glove will impact bag like this on ALL straight punches.
• Step left as you throw your jab. Impact the bag with all four knuckles.

RIGHT HAND:
• Facing the bag in your stance, twist right side of you body toward the bag throwing your
right hand out
• Hit bag with all four knuckles by bending wrist (turning your hands over on the bag)

HOOK:
• Facing the bag in your stance, twist slightly to the left, then forcefully twist your body
to the right, releasing your fist straight out and around to the side of the bag.
• Keep your elbow up and impact the bag with your palm facing you and wrist slightly
bent.
• Be sure knuckles are vertical on impact.

40
 • With the hook, keep your elbow up. On impact,
• your palm faces you, with knuckles vertical.

BODY PUNCHES:
• Facing the bag in your basic stance, then move into crouched position (wrestler stance).
• Throw your body shot out, scooping your arm in a forward and upward motion.
• Keep your wrists bent and strike the bag with all four knuckles.
• Palms of hands face up on impact.

• Keep your wrist slightly bent on

• body punches; palms land face-up.

UPPERCUTS:
• Similar to the body punches on bag.
• Unlike body punches, you will impact the front of the bag at chest level.
• Engage your body (core) when you throw your punches.

41
 • Uppercuts call for a similar movement, but
• you impact the front of the bag at chest level.

SHAKE:
• When shaking on the heavy bag maintain your distance from bag (zone).
• After you shake, instead of walking a few steps forward, move to the right.
• Take a few steps around to the right of the bag.
• Then return to throwing punches and combinations.

FOCUS POINTS:
• Never allow your right heel to cross behind the left foot.
• Avoid pushing the bag with your punches. You’re too if the bag swings with your
punches.
• Bring your hands back up quickly—snap them back up like a rubber band.
• Keep your chin down and elbows in.
• Maintain a slight bend in the wrist and avoid hitting the bag with your fingers.
• Avoid hitting the bag too hard at first. You could injure your hand, arm, or shoulder.
• Breathe: exhale aloud (say: “Shhhh”) as you release your punches.

42
 PUNCH-MITT BASICS
MECHANICS FOR TRAINERS
Punch-Mitt Physiology

We refer to the instructor as “the Conductor” to emphasize the idea of creating a

rhythm between trainer and participants that that flows like notes in a symphony.
Think of your class as your orchestra—and the science of holding the Punch-Mitts
(mitts) requires attention to both structure and form.

Working the mitts creates a mode of communication that encapsulates the

meaning of boxing, itself, by incorporating movement, aggression, timing, rhythm,
and punches, where understanding comes not through words, but through a loud
“pop” that resonates with meaning.

Punch-Mitts play a crucial role in the ebb and flow of movement between you and
your participants, enhancing the learning experience and teaching correct posture.
Although the mechanics of holding the mitts may seem purely technical, expect
this instruction to be as strenuous as if you actually delivered punches—as long as
you hold the mitts correctly.

During mitt training, your participants consciously and subconsciously absorb

every movement at once, as though a multitude of fundamentals were blended
together to create a single fundamental. Depth perception, distance, and rhythm,
as well as the offensive and defensive maneuvers that eventually lead up to
offensive strikes, all come together in mitt training.

That’s why, unless you master boxing fundamentals first, you will find it impossible
to hold the mitts properly. And the more boxing experience you gain, the more
effective you will grow at training others using the mitts.

Level I Punch-Mitt Fundamentals

Consider these key elements when you strap on your mitts and prepare for practice:

MOVEMENT PUNCHES

• Zone/distance ▪ Jab
• Boxer’s rhythm ▪ Right hand
• Pick ▪ One-two
• Bob & weave ▪ Hook
• Pivot & slip ▪ Uppercuts (left & right)

43
 • Body shots (left & right)

Preparation
Choose your mitts with care. Avoiding injury depends on proper fit and correct use.

Coach participants to impact right in the wrist and fits center of the mitt, where most mitts
have a circle to emphasize the intended impact target.

CATCHING PUNCHES
Catching and deflecting punches with the mitts is tricky because your reactions can
hinder or alter the flow of movement of participants’ punches. Adjust the mitts
according to the abilities of participants. Other factors also make a difference, for
example, whether participants are throwing speed or power. Adjust the tension on the
mitts to accommodate catching the punches.

• Create a bend in your mitts, as if to mitt on

• Catching punches,
• and cup the fist in your palm of your hand angled to
meet the punch.

PROGRESSION:
Working with participants using the mitts.

44
 • Mitt and glove positions as action begins.
• Mitt and glove: halfway to impact.
• Mitt and glove impact. Note rigid arm with mitt.

RULES FOR MITT TENSION

• While working with the mitts, always stay relaxed in your stance as you absorb
punches on the mitts.
• Avoid attempting to absorb punches with your hands or arms alone. Always
engage your shoulders and the trunk of your body to absorb mitt catches. Use
your abdominals to stabilize both your boxing stance and your mitt position.

You will want to adjust your mitt tension to accommodate the difference in impact when
participants hit with speed versus when they hit with power.

• Mitt speed: Use a quick tension with a slight push in catching.

• Mitt power: Use slow, sturdy pushes and absorb the impact in your shoulders
and trunk.
Those are the basics, so let’s move on to some secrets of mitt work used by top
amateur and professional coaches and trainers to prepare their boxers for
competition.

MITT STANCE
Begin in basic boxer’s stance, as if you were the opponent. Your intention is to catch
punches, rather than throw them. Your body mannerisms suggest a relaxed posture
and, with every step you take, the dance goes on.

45
 • Stay relaxed in basic boxer’s stance.

• Hold the mitt target at the student’s eyebrow level.

MITT HEIGHT
The height of the mitts is crucial for effective strikes. The position will vary according to
the type of punches being thrown, for example, headshots versus body blows.

Tip:
To convey proper mechanics, always hold the target (the middle of the mitts)
level with the participant’s eyebrow.

Developing movement with mitts

Use work on the mitts to develop boxer’s rhythm. Synchronize punches and defensive
maneuvers, while maintaining the correct distance (zone). Create a circular
movement by applying the step-drag, step-adjust before participants throw offensive
punches. In essence, you operate as a heavy bag, so instruct your participants to
move around you.

Once participants get comfortable with their stance, work in defensive maneuvers
such as the slip, slip-slip, pick, and bob-weave. Every punch/catch requires that you
either lean toward the punches or drop down into position to catch body punches.

THE LANGUAGE OF MITTS

Key factors in communicating with students during training with mitts:
• Your style of holding mitts changes depending on the combinations/punches
thrown.
• This, in turn, allows you to take control of speed and power.
• Your voice adds another dimension to these elements.
• Participants are immersed in the action and motion.
• Teach all mitt fundamentals using your “orthodox” boxing stance.
• Stand in your position of power (boxing stance) with your right hand behind you.

46
 • Educate participants to recognize your signals

Basic mitt catches and punches

Wearing the mitts, you become the participant’s “opponent. Both of you will work on
specific targets and movements. Keep in mind the following points in mind as you
orchestrate individualized training, challenging students according to their ability.

Zone
• In boxer’s stance, face off with each participant, while maintaining the right
distance (zone) from them.
• The size of the zone will vary for each participant varies, depending on the length
of their reach, so each one will step toward you differently.
• As you get comfortable with you mitt stance/movement—notice that the distance
between the mitt and glove should always be roughly 6 inches.

Jab
• Start mitt work by having participants throw (practice) their jab. Encourage
them to twist their core on each punch by holding up your left mitt as their
target. At the same time, hold your right mitt to your chest to let them know
that is not their target.
• Hold the left mitt up close to your face. Just as the participant is about to impact
the mitt, roll to your left shoulder slightly forward and bring the mitt out to meet
their punch.
• Avoid holding the mitt too far from participants, since they may hyperextend
their elbow attempting to reach it. The more relaxed you remain, the better
the punch will feel for both of you.

Tip:
Always make sure the participants turn their knuckles over and
keep elbows in, chin down, and hands up, exhaling occurs as they
throw out each punch, then returning the punching hand right back to
their face.

RIGHT HAND

Next, have participants practice throwing their right hand punch. Again, you want them
to twist their core, so use the right mitt to catch the punch, while keeping your left mitt
to your chest and turned over (away from participant).

47
Rotate your right shoulder forward, bringing your mitt out enough to catch their punch.
Most participants will have a more powerful right hand punch, so be sure to keep your
elbow in and the mitt in front of your shoulder. Absorb the impact with your entire
torso, not just your arm. Shoulder injuries can occur if this is not performed properly.

• Left mitt up with right mitt on chest or stomach signals the student to throw a jab.
• Right mitt up with left mitt on chest or stomach signals the student to throw a
straight-right.

Tip:
Always avoid angling your mitt to the left or right. Hitting mitts held at an angle can
tweak (strain) a participant’s wrist. Instead, because you will usually hold your mitts
slightly higher than the participant’s height, angle the mitts slightly downward when
meeting punches.

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ONE-TWO

• Naturally, the one-two comes next. Hold both mitts up and facing the student to
signify a left and right.
• Participants will hit your left mitt with their jab and your right mitt with their
righthand punch.
• Both mitts held up at brow height, palms forward signals participants to throw a
one-two:

As with the jab, be sure to use your shoulders and rotate forward and meet
their punches with your mitts. This helps you avoid the injuries that can occur
with hyper-extended elbows.

LEFT HOOK
Now for the tricky punch. The hook is not only a difficult punch to master, it is also
more difficult to catch with the mitts. When you place your left arm out horizontally, as
if reaching for your student’s right ear, with the mitt horizontal, you signal your student
to throw a left hook.

• Angle the pad of your left toward the student, so it’s easier to impact correctly.
• Keep a slight bend in your left elbow minimize your risk of elbow and shoulder
injuries.
• Use your left mitt, bringing it out (toward the student) as if you were about to
throw a left hook.
• Instead of throwing the punch, hold the pad of the mitt facing toward the right, so
the participant can impact it easily.

49
 Tip:

Avoid angling the mitts sideways, or you risk injuring a participant’s wrist.

As you do so, avoid straightening your arm completely. Engaging your body to absorb
the impact reduces your risk of injuring your elbow and shoulder. Hold your mitt just
far enough from your body so participants can impact it. Maintain a slight bend at the
elbow and turn your torso into the punch. In other words, rotate your torso slightly,
right along with your shoulder.

Tip:

Avoid angling the mitts sideways, or you risk injuring a participant’s wrist.

UPPERCUTS
To catch uppercuts with the mitt, start by holding your mitts at chest level, right mitt
down and horizontal and left mitt on top. This position signals an uppercut. It also
creates greater stability, making it safer to catching these punches.

Note:
• Keep your mitts horizontal when only 1-3 punches are involved.
• Hold mitts down and horizontal, left mitt on top,with the center (target) of the mitts
facing the floor.

ADJUSTMENTS IN MITT POSITIONS

As your experience grows and as participants get stronger and throw 4 or more
punches and combinations, you’ll learn to change the angle of your mitts. For
example:

Right-uppercut with mitts: Left uppercut with mitts:

50
 • Angle the right mitt with your thumb upwards; keep the side of your right palm
facing downward at a 45-degree angle.
• Angle your right mitt with your thumb pointing downward and palm upward, with
your left mitt bracing on top. This position signals participants to throw a left
uppercut.

BODY PUNCHES WITH MITTS

Begin with the idea your punches will impact the front sides of your opponent’s body.
Start at hip level, and follow instructions for uppercuts—but—hold your mitts lower,
closer to your left hip and angled away from your body at 45 degrees.

Note:
• For body punches always hold your mitts at a 45-degree angle.
• Catching right-body punches

Start in boxer’s stance, with left leg forward. Angle your right mitt in front of your
left hip, with right thumb pointing upward and the right side of your palm facing
the floor. Your left mitt crosses the top of your right mitt, with your left thumb
pointed toward your body. The right palm pushes downward for greater stability.

CATCHING LEFT-BODY PUNCHES

Simply reverse the angle of your mitts by rotating each hand in the opposite direction.
Your left palm pushes down onto your right thumb for stability.

Mitt angle for catching Mitt angle for catching left-body

right-body shots. punches—just reverse the position.

51
 DEFENSIVE WORK WITH MITTS
Pick with mitt
Toss out your left mitt to simulate a jab. The point is to get your students to open their
right glove and, with a slight push, stop the punch (mitt).

Note:
• Flick out the mitt.
• Bring your left hand from your waist up to the gloves in a flicking manner

Students pick your shot by

opening their right glove and using a slight push to stop the mitt.

52
 SLIP WITH MITT
Simulate a straight-right, as described above. The student slips left to avoid being hit by
your mitt.

Student must keep their eyes on you and their hands up

Pivot with mitt

• Simulate a straight-right, with mitt placed horizontally and delicately tossed
out allowing for the adjustment to occur. Time your pivot action to match the
backward swoop of your student’s back leg.
• Student must pivot off of the front ball of the foot, not the heel. This will keep
from stressing the knee.

Bob & weave with mitts

• Begin by simulating a left hook, with your left mitt flat and horizontal, and
your left arm lazily stretched.
• Next, make a wide, long circular motion, throwing out your right hook, and
then returning to starting position.

BOB & WEAVE PROGRESSION:

53
During the entire sequence, keep your body relaxed, arms stretched out, and bend forward
slightly as you deliver these offensive/defensive maneuver.

54
 WEIGHT TRAINING INSTRUCTION
All information contained in the weight training instructional guide can and will be changed. As
a coach you will have access to current training methods and instructions.

EXERCISE NAME WRITTEN INSTRUCTIONS

• Stand holding a dumbbell vertical, hold one end with

both palms under.
GOBLET SQUAT
• Place your feet slightly wider than shoulder width.
Squat down until your elbows are between the knees.
Keep your chest up and weight in your heels

• At the bottom position, pause for split second then

drive of your heels to return to starting position.

• raise the dumbbells to shoulder height with your palms

STANDING SHOULDER facing out
PRESS • Keep your abs engaged and press the dumbbells until
they come together above your head, after a

55
 split second pause slowly lower the weight to the
same position
• Elbows should be aligned with shoulders or
slightly forward

56
 •
Lay on the floor holding dumbbells in your hands.
Your knees can be bent. Begin with the weights
• fully extended above you.
Lower the weights until your upper arm comes in
DUMBBELL FLOOR contact with the floor. You can tuck your elbows to
PRESS emphasize triceps size and strength, or to focus on
your chest angle your arms to the side.
• Pause at the bottom, and then bring the weight
together at the top by extending through the
elbows.

•
With a dumbbell in each hand (palms facing your
torso), bend your knees slightly and bring your
torso forward by bending at the waist; as you bend
make sure to keep your back straight until it is
• almost parallel to the floor
The weights should hang directly in front of you as
TWO DUMBELL ROW your arms hang perpendicular to the floor and your
torso. This is your starting position.
• While keeping the torso stationary, pull the dumbbells to
your hip by pulling back

57
 • your elbows past your torso. Make sure to keep elbows
close to torso. Extend arms out and repeat
• Keep core engaged during movement

•
Begin in a standing position with a dumbbell in
each hand. Ensure that your back is straight and
stays that way for the duration of the exercise.
Allow your arms to hang perpendicular to the floor,
with the wrists pronated and the elbows pointed to
• your sides. This will be your starting position.
Initiate the movement by flexing your hips, slowly
DUMBBELL pushing your butt as far back as you can. This
ROMANIAN DEADLIFT should entail a horizontal movement of the hips,
rather than a downward movement. The knees
should only partially bend, and your weight should
remain on your heels.
• Drive your butt back as far as you can, which should
generate tension in your hamstrings as

58
 your hands approach knee level. Maintain an arch in your
back throughout the exercise.
• When your hips cannot perform any further backward
movement, pause, and then slowly return to the starting
position by extending the hips.

PLACE TWO DUMBBELLS IN FRONT OF SLIGHTLY

•
BELOW THE CHIN LEVEL WITH ELBOWS BENT AND
PALMS FACING YOUR BODY

ELBOWS SHOULD BE POSITIONED ON THE OUTSID

•
OF THE TORSE

ARNOLD DUMBBELL SLOWLY ROTATE THE WRIST TO FACE OUT AS

•
PRESS YOU PRESS THE DUMBBELLS ABOVE THE HEAD
AS YOU MOVE THE ELBOWS AWAY FROM THE
TORSO

• EVERYTHING SHOULD BE DONE EVENLY AND IN A

CONTROLLED MANNER AS NOT TO ROTATE THE
WRIST TOO FAST OR EXTEND THE ELBOWS OUT
TOO FAST

• RETURN DUMBBELLS BACK INTO THE SAME

POSITON

59
 •
CORE SHOULD BE KEPT ENGAGED THROUGHOUT

•
HOLD TWO DUMBBELLS BY YOUR SIDE AND
STAND WITH WEIGHT ON ONE LEG
•
KEEPING KNEE SLIGHTLY BENT SLOWLY BRING
YOUR HIPS BACK AND LOWER THE DUMBBELLS TO THE
FLOOR UNTIL YOUR TOROS IS PARALLEL TO THE
FLOOR
SINGLE LEG •
DEADLIFT FOCUS ON KEEP YOUR HIPS FACING THE FLOOR
ON THE LEG THAT IS BEING RAISES
•
ONCE YOU ARE PARALLEL TO THE FLOOR SLOWLY
DRIVE YOUR HIPS FORWARD TO THE START POSITION
UNTIL YOU ARE STANDING UPRIGHT AGAIN

60
 • KEEP CORE ENGAGED

Stand with your feet shoulder width apart, holding

• two dumbbells by your side. Keep your chest up and
shoulders back. This will be your starting position.

Start the movement by shifting your weight to your

• right foot, lifting your left from the ground. While
keeping your torso facing forward, place your left leg
behind your right, taking a wide, lateral step behind
DUMBBELL CURTSEY the front leg.
LUNGE
• Descend into a lunge by bending your knees,
lowering your body straight down. Continue until
your front knee is at approximately 90 degrees, and
then drive through the heel and extend the knee and
hip. You should not stuff your knee behind the other
knee, the lunge should be long.

61
 • As you come back up, return the back leg to the starting
position. Alternate the movement.

• LYING DOWN ON A FLOOR WITH DUMBBELLS IN

HAND

LYING DUMBBELL • BRING YOUR ELBOWS SLIGHTLY ABOVE YOUR

TRICEP EXTENSION CHEST AND BENT SO THE DUMBBELLS ARE NEXT
(skull crushers) TO YOUR TEMPLES OR SLIGHTLY HIGHER

• EXTEND OUT THE DUMBBELLS UNTIL THE ARMS

ARE FULLY EXTENDED AND SQUEEZE THE TRICEP
AT THE TOP

62
 • LOWER THE DUMBBELLS IN A CONTROLLED MANNER
UNTIL THEY RETURN TO THE HEIGHT OF
YOUR TEMPLES OR SLIGHTLY HIGHER

• Stand with your legs just slightly wider than hip

distance apart, arms raised to shoulder height with
elbows bent, holding weights by your ears and palms
facing each other

DUMBBELL SQUAT • Bend your knees, squatting down low, as if you were
PRESS sitting in a chair, keeping weight on your heels.
(SQUAT THRUSTER)

63
 • Press the dumbbells overhead as you straighten your
knees to stand

•
Stand with your feet shoulder width apart, weight in
your heels, and your arms at your sides. Lower your
body into a squat.
•
Place your hands on the floor directly in front of, and
just inside, your feet. Shift your weight onto them.
BURPEE •
Jump your feet back to softly land on the balls of
your feet in a plank position. Your body should form
a straight line from your head to heels. Keep your
abs and glutes engaged during this time.
• Jump your feet back so that they land just outside of
your hands.

64
• Reach your arms over head and explosively jump up
into the air. You can also modify and just stand up or
doing a jumping jack

65
 • Assume a pushup position with your arms straight
and your body in a straight line from your head to
your ankles. Without changing the posture of your
lower back (it should be arched), raise your right
MOUNTAIN CLIMBER knee toward your chest. Keep your glutes engaged
and contract your abs as you raise the knee.

Pause, return to the starting position and repeat with

your left leg. That’s one rep. Alternate until time is
up.

• Begin in pushup, with your shoulders over your

wrists, your body in one straight line, and your feet
together.
PLANK JACK
• Like the motion of a jumping jack, jump your legs
wide and then back together. Avoid jumping too wide
and keep your abs and glutes engaged during the
movement. You can vary speed to, faster is harder.

66
 •
Assume a pushup position with your arms straight
and your body in a straight line from your head to
your ankles. Without changing the posture of your
lower back (it should be arched), raise your right
OUTSIDE MOUNTAIN knee toward the outside of the right elbow. Keep
CLIMBER your glutes engaged and contract your abs as you
raise the knee.

Pause, return to the starting position and repeat

with your left leg. That’s one rep.
Alternate until time is up.

67
 • Start in a pushup position with hands on dumbbells.
PUSH UP POSITION Keep your arms locked, abs and glutes engaged.
DUMBBELL ROW Pull your elbows back until the dumbbell is near your
torso slightly above your hips. Keeping the legs
wider will help with balance but also make it easier
on your core.

68
 • Set yourself in a pushup position with hands on
dumbbells. Lower your body to the floor to complete
1 push up. Once back to the top pull your elbows
back until the dumbbell is near your torso slightly
above your hips.

• Keeping the legs wider will help with balance but

also make it easier on your core. Repeat push up and
pull with the other hand

• Stand holding a dumbbell by one close to your chest.

Palms should be under the thick part of the dumbbell
This will be your starting position.

• Position your legs in Sumo squat position. Feet

should be about 6 inches wider than hip width on
SUMO GOBLET SQUAT each side and feet pointed out in opposite directions.
Place center your body weight over your heels and
relax your foot

• Squat down between your legs until your hamstrings

are on your calves. Keep your chest and head up and
your back straight.

69
70
 • HOLDING TWO DUMBBELLS IN YOUR HANDS WITH
PALMS FACING EACH OTHER. START THEM
SLIGHTLY IN FORWARD OF YOUR HIPS AND RAISE
LATERAL TO FRONT YOUR ELBOWS UP TO SHOULDER HEIGHT. MAKE
DUMBBELL RAISE SURE TO KEEP YOUR ELBOWS ABOVE YOUR
WRIST AND SHOULDERS RELAXED.

• RETURN THE DUMBBELLS BACK DOWN TO YOUR

HIPS THEN ROTATE YOUR PALMS TO FACE YOUR
HIPS. NOW RAISE THE DUMBBELL FORWARD TO
SHOULDER HEIGHT. REPEAT

•
HOLD TWO DUMBBELLS IN YOUR HAND YOU CAN
CURL. Position your legs in Sumo squat position.
Feet should be about 6 inches wider than hip width
on each side and feet pointed out in opposite
SUMO SQUAT CURL directions. Place center your body weight over your
heels and relax your foot. ALLOW YOUR ARMS TO
HANG BETWEEN YOUR HIPS HOLDING THE
DUMBBELLS.

71
 • SQUAT DOWN AND KEEP YOUR ARMS RELAXED
AS YOU SQUAT. AS YOU COME UP OUT OF THE
SQUAT PERFORM A BICEP CURL WITH THE
DUMBBELLS. REPEAT

•
HOLD TWO DUMBBELLS BY YOUR SIDE AND
STAND WITH WEIGHT ON ONE LEG
•
SINGLE LEG KEEPING KNEE SLIGHTLY BENT SLOWLY BRING
DEADLIFT TO LUNGE YOUR HIPS BACK AND LOWER THE DUMBBELLS
TO THE FLOOR UNTIL YOUR TOROS IS PARALLEL
TO THE FLOOR
• FOCUS ON KEEP YOUR HIPS FACING THE FLOOR ON
THE LEG THAT IS BEING RAISES
` • ONCE YOU ARE PARALLEL TO THE FLOOR
SLOWLY DRIVE YOUR HIPS FORWARD TO THE
START POSITION UNTIL YOU ARE STANDING
UPRIGHT AGAIN. THE LEG THAT RAISES OFF THE
FLOOR WILL STEP INTO A LUNGE POSITION. STEP
BACK AND SWITCH LEGS

72
 • KEEP CORE ENGAGED

•
•
BEND DOWN INTO SQUAT POSITION. FROM THERE
MAKE A SMALL JUMP FORWARD AND LAND SOFTLY IN SQUAT
POSITION. FOCUS ON LANDING ON YOUR HEELS AND ROLLING
SKIP SQUATS YOUR FOOT FORWARD.

THEN TAKE TWO SKIPS BY WHILE YOU MAINTAIN

• SQUAT POSITION. THE SKIPS SHOULD RETURN YOU TO
YOUR START POSITION. STAND UP AND REPEAT

73
CREATING SYNERGY BETWEEN BOXING AND
WEIGHT TRAINING
4 Workouts each 45 min

4 Workouts each 55 min

Boxing and Weightlifting -inspired cardio and strength workout program for building
strength and stamina. Boxing is the king of interval training. This class combines
boxing movements with strength training exercises.
____________________________________________________________________

SAMPLE CLASS

74
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
• 7 ROUNDS Weights – Focus on higher reps- speed reps on intensity technique
• 2 ROUNDS AB WORK

---------------------------------------------------------------------------------------------------------------------------------
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.

CLASS CONTENT

75
 ROUND 1 BOXING

PUNCHES TIME NOTES

Start with jabs with a focus

on speed (tight core and 45 SECS Tight core and keep arms
relaxed arms) then relaxed.
Get into the one-two with
same focus

Continue to work on the

one two 30 secs Stay away from the bag.

Palm faces ceiling on

Add the left uppercut to 45 SECS uppercut. Keep punch
the one-two away from face.

ROUND 1 WEIGHTS

EXERCISE TIME NOTES

Watch for bad posture/

ROMANIAN DEAD LIFT 45 SECS rounded backs. 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.

76
 ROUND 2

PUNCHES TIME NOTES

Add the right hand after the Keep core tight.

left uppercut. One-two, left 45 SEC Bring hands back to face
uppercut, right hand each time after punches
Thrown.

45 SEC Focus on rotation of core

Continue with this combo when throwing.

Add in the step-back, right Long extension of arms

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.

77
 ROUND 3 BOXING

PUNCHES TIME NOTES

Continue with one-two, left

uppercut, right hand, step 45 SEC Watch for
back, right hand 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
Continue with combination 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.

78
 ROUND 4 BOXING

PUNCHES TIME NOTES

Speed drill
Throw the one-two for 15
seconds FAST and then 45 SECS Repeat this about 3 times.
slow for 5 seconds.
Continuous punches

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

79
 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
done calling it does 5
burpees at end of class

Add the left uppercut,

right Keep eye on form
45 SEC
hand

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

80
 ROUND 6 BOXING

PUNCHES TIME NOTES

Speed drill 45 SEC

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

81
 ROUND 7 BOXING
PUNCH TIME NOTES

Open round of them Focus on relaxation to

throwing one-two, left throw out punches
uppercut, right hand, step 45 SECS quickly.
back, right hand

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

82
 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

83
 WORKOUT 2 POWER HOUSE
This class focuses on throwing hard punches and putting your whole body into them.
You will slow down the punches to work on power. The boxing punches and combos
cater to the beginner as well as the seasoned boxer. The weights are heavier with
fewer reps making it simple for all to follow we use the intensity technique “DOUBLE
TIME”. Your body will feel charged and powerful when you are done with this POWER
HOUSE 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 used a combination of the 3 body weight exercises can be used by
switching between them during the warm up round. 1 round as seen in the BNB stretch circuit
video
• 7 ROUNDS BOXING - Power, big punches
• COD1- One-two, bob, right hand, left hook, right hand
• COD2- Right hand, one-two, left uppercut, right upper cut, bob, right hand
• 7 ROUNDS WEIGHTS – Bigger movements, slow reps intensity technique
• 2 ROUND AB WORK
-----------------------------------------------------------------------------------------------------------------------------
DOUBLE TIME- Perform two reps back to back of that exercise. First rep is full rep and second
rep is a partial rep. For example… BIG SQUAT THEN LITTLE SQUAT

POWER DRILL- This is a little less structured. Throwing looping hooks to the top and bottom of
the bag so that there is a lot of rotation in core. Arms stay relaxed and core tight.

CLASS CONTENT

84
 ROUND 1 WEIGHTS
EXERCISE TIME NOTES

Focus on proper squat

form.
Tall posture, chest
SQUAT PRESS 45 SECS forward and shoulders
(squat thruster) back. Press directly
above head

SKIP SQUAT 30 SECS Land softly on heels in

squat position. Modify if
need be.
Keep core tight during
PUSH UP-DUMBBELL 45 SECS movement. Wider the
ROW legs harder. Can be done
from knees to modify.
Row to hips

ROUND 1 BOXING

COMBO TIME NOTES

Start with the jab 45 SECS Throw shoulders into it.

relaxation and long arms
but with heavy rotation

Add the right hand to 30 SECS Focus on rotating the

create the one-two body. Plant the feet
heavy.

Slow it down to focus on

Continue with the one-two rotation and arm
focusing on hard punches 45 SECS extension

85
 ROUND 2 WEIGHTS
ADD IN DOUBLE TIME FOR 20 SECONDS
EXERCISE TIME NOTES

Focus on proper squat

form.
SQUAT PRESS 45 SECS Tall posture, chest
(squat thruster) forward and shoulders
back. Press directly
above head

SKIP SQUAT 30 SECS Land softly on heels in

squat position. Modify if
need be.
Keep core tight during
PUSH UP-DUMBBELL 45 SECS movement. Wider the legs
ROW harder. Can be done from
knees to modify. Row to
hips

ROUND 2 BOXING

COMBO TIME NOTES

Add defense into the

combinations Keeping core extra tight to
One-two and add the bob 45 SECS do a fast bob.
to the right (core tight &
arms
relaxed)

Add in the right hand after 45 SECS Focus on using right

the bob obliques to throw the
right.

Continue with one-two, Make sure everyone turns

bob, right hand working 30 SECS their punches over so the
on wrist does not get injured.
slower hard punches

86
 ROUND 3 WEIGHTS
ADD IN DOUBLE TIME FOR ENTIRE SET
EXERCISE TIME NOTES
Focus on proper squat
form.
Tall posture, chest
SQUAT PRESS 45 SECS forward and shoulders
(squat thruster) back. Press directly
above head

SKIP SQUAT 30 SECS Land softly on heels in

squat position. Modify if
need be.
Keep core tight during
PUSH UP-DUMBBELL 45 SECS movement. Wider the
ROW legs harder. Can be done
from knees to modify.
Row to hips

ROUND 3 BOXING

COMBO TIME NOTES

Add the left hook, right Make sure hook is thrown

hand to combo 30 SEC with palm facing them.

Continue with one-two, 30 SECS Make sure they have their

bob, right hand, left hook, range on bag.
right hand

Remind them to keep

Continue with combo and pressure on back foot.
a lot of rotation for power 45 SECS

87
 ROUND 4 WEIGHTS
EXERCISE TIME NOTES

Make sure they strike the

floor with heel on lunge
DUMBBELL 45 SECS and push off heel. Keep
LUNGE CURL posture tall and elbows
close to torso.

OUTSIDE
MOUNTAIN 30 SECS Remind to keep hips
CLIMBERS down and abs engaged.

DUMBBELL FLOOR 45 SECS Chest forward and

PRESS shoulders back. Keep
(chest press) core tight. Make sure
elbows are lower than
shoulder height.

ROUND 4 BOXING

EXERCISE TIME NOTES

Power drill 45 SECS Focus on reaching around

Throw looping hooks to the the bag.
head and body shots for 10
seconds and then rest for 5
seconds

Repeat this about 3 times 45 SECS Keep pressure on back

They will stay in one spot foot.
as they throw the punches

Add in the bob (roll) within Encourage a lot of rotation

the shots 30 SECS with code and shoulders
when bobbing.

88
 ROUND 5 WEIGHTS
ADD IN DOUBLE REPS FOR 20 SECONDS
EXERCISE TIME NOTES

Make sure they strike the

floor with heel on lunge
DUMBBELL 45 SECS and push off heel. Keep
LUNGE CURL posture tall and elbows
close to torso.

OUTSIDE
MOUNTAIN 30 SECS Remind to keep hips
CLIMBERS down and abs engaged.

45 SECS Chest forward and

DUMBBELL FLOOR shoulders back. Keep
PRESS core tight. Make sure
(chest press) elbows are lower than
shoulder height.

ROUND 5 BOXING

COMBO TIME NOTES

Work on the one-two, bob, 30 SEC Keep upper body relaxed.

right hand, left hook right
hand with as much power
as possible

Throw COD with power 30 SECS Remind them to bring

for hand back to face
10 seconds and then rest between punches.
for 5 seconds

Core tight and keep

Repeat this about 3 times 45 SECS stomach in.

89
 ROUND 6 WEIGHTS
ADD IN DOUBLE TIME FOR ENTIRE SET
EXERCISE TIME NOTES

Make sure they strike the

floor with heel on lunge
DUMBBELL 45 SECS and push off heel. Keep
LUNGE CURL posture tall and elbows
close to torso.

OUTSIDE
MOUNTAIN 30 SECS Remind to keep hips
CLIMBERS down and abs engaged.

DUMBBELL FLOOR 45 SECS Chest forward and

PRESS shoulders back. Keep
(chest press) core tight. Make sure
elbows are lower than
shoulder height.

ROUND 6 BOXING

COMBO TIME NOTES

Stick with combo but 45 SECS Focus on staying relaxed

slow down the punches and slow punches.

Open round so they can 30 SECS Don’t tense up.

throw at their own pace

Depending on fitness
Finish the round out with level they can keep it light
combination 45 SECS or power through it.

90
ROUND 7 WEIGHTS- FREESTYLE ROUND- PARTICIPANTS SELECT 2 WEIGHT EXERCISES
COVERED IN PREVIOUS ROUND AND 1 CONDITIONING EXERCISE.
ADD IN DOUBLE TIME FOR ENTIRE SET
EXERCISE TIME NOTES

PARTICIPANTS PICKS 45 SECS

WEIGHT EXERCISE

PARTICIPANTS PICK 30 SECS

CONDITIONING EXERCISE

PARTICIPANTS PICK 45 SECS

WEIGHT EXERCISE

ROUND 7 BOXING

COMBO TIME NOTES

Stick with combo but 45 SECS Focus on staying relaxed

slow down the punches and slow punches.

Open round so they can 30 SECS Don’t tense up.

throw at their own pace

Depending on fitness
Finish the round out with level they can keep it light
combination 45 SECS or power through it.

91
 3 ROUNDS COOL DOWN: 2 ROUNDS CORE AND 1 ROUND STRETCHING

CORE WORK

EXERCISES TIME NOTES

Keep arms long and legs

ACROSS BODY TOE long. Focus on raising
TOUCH CRUNCHES 60 SECS one shoulder blade off
the floor at a time

Keep elbows and

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

Keep chin up and focus

on rolling one shoulder
ALTERNATING ELBOW 30 SECS blade off floor at a time.
TO KNEE CRUNCH Right elbow left knee and
left to right. Keep chest
open.
COBRA STRETCH 30 SECS Chin down. Keep hips
down on floor. Keep in-
step down.
Keep elbows and
CENTER PLANK 30 SECS shoulders in a straight
line. Keep hips up. Abs
tight, glutes tight.

TOE TOUCH CRUNCHES 60 SECS Feet up in the air. Chin up

and chest open. Roll up
to shoulder blades only.
Keep elbows and
RIGHT PLANK 30 SECS shoulders in a straight
line. Keep hips up.

92
 WORKOUT 3 BANG IT OUT
This class focuses on throwing looping punches rather than straight ones. The boxing
punches cater to the beginner as well as the seasoned boxer. The weights are a bit lighter
with added intensity technique of PULSE REPS. You will burn out your arms, your legs and
your core in this BANG IT OUT 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 Inside- Roundhouse
• COD1- One-two, bob-weave, left hook, right hand
COD2- Jab, right body, left hook, right hand, slip, right hand
• 7 ROUNDS WEIGHTS Light- More reps, fast, pulse reps
• 2 ROUNDS ABS

PULSE REPS- Perform partial reps for X amount of time required. Keep constant tension on the
muscle during the pulse rep to build up a burn!
POWER DRILL- This is a little less structured. Throwing looping hooks to the top and bottom
of the bag so that there is a lot of rotation in core. Arms stay relaxed and core tight.

CLASS CONTENT

93
 ROUND 1 WEIGHTS
EXERCISE TIME NOTES
45 SECS Tall posture, chest
SUMO SQUAT CURL forward and shoulders
back. Curl on the way up
from sumo squat

MOUNTAIN CLIMBER 30 SECS Keep hips down, abs and

glutes engaged. Knees
pass belly button.

Remember to breathe
during movement. Focus
DUMBBELL REAR 45 SECS energy between shoulder
LATERALS blades.

ROUND 1 BOXING

COMBOS TIME NOTES

Start with the one-two 45 SECS Rotate body heavily

Continue with this 30 SECS Engage hips on punches

Rotate shoulders
Add in the bob-weave 45 SECS excessively

94
 ROUND 2 WEIGHTS
ADD IN PULSE REPS- PULSE FOR LAST 10 SECONDS
EXERCISE TIME NOTES
Tall posture, chest
SQUAT CURL 45 SECS forward and shoulders
back. Curl on the way up
from squat

Keep hips down, abs and

MOUNTAIN CLIMBER 30 SECS glutes engaged. Knees
pass belly button.

Remember to breathe
during movement. Focus
DUMBBELL REAR 45 SECS energy between shoulder
LATERALS blades.

ROUND 2 BOXING

COMBOS TIME NOTES

Continue with the one- 45 SECS Keep core tight and arms
two, bob-weave relaxed

45 SECS
Keep bob and weave
Add in a left hook short with core tight to
wind up for hook.

Continue with that combo 30 SECS Work closer to the bag.

Keep focusing on tight
core.

95
 ROUND 3 WEIGHTS
ADD IN PULSE REPS- PULSE FOR LAST 20 SECONDS
EXERCISE TIME NOTES
Tall posture, chest
SQUAT CURL 45 SECS forward and shoulders
back. Curl on the way up
from squat

MOUNTAIN CLIMBER 30 SECS Keep hips down, abs and

glutes engaged. Knees
pass belly button.

Remember to breathe
during movement. Focus
DUMBBELL REAR 45 SECS energy between shoulder
LATERALS blades.

ROUND 3 BOXING
COMBOS TIME NOTES

Continue with bob weave, 30 SECS Let them get the combo
left hook, add right hand down

Palm faces participant on

Continue with COD 45 SECS hook

Remind them to stay

Continue with COD 45 SECS relaxed and rotate

96
 ROUND 4 WEIGHTS

EXERCISE TIME NOTES

Keep posture tall, with

chest forward and
DUMBBELL SINGLE shoulders back. Keep
LEG DEADLIFT 45 SECS even from head to feet.
Keep both hips facing
floor.

Plank position. Bring feet

out and back in. Keep
PLANK JACKS 30 SECS core strong and do not let
hips go too low

Core right. Slight end in

DUMBBELL FLY 45 SECS elbows and keep elbows
lower than shoulder
height. Control movement

ROUND 4 BOXING
COMBOS TIME NOTES

Continue with COD with 45 SECS Remind them to use

corrections obliques and keep back
foot heavy.

30 SECS
Break it back down if Rotate body and hips.
needed

Arms are relaxed

Continue with COD 45 SECS

97
 ROUND 5 WEIGHTS
ADD IN PULSE REPS- PULSE FOR LAST 20 SECONDS
EXERCISE TIME NOTES

Keep posture tall, with

chest forward and
DUMBBELL SINGLE shoulders back. Keep
LEG DEADLIFT 45 SECS even from head to feet.
Keep both hips facing
floor.

Plank position. Bring

PLANK JACK feet out and back in.
30 SECS Keep core strong and do
not let hips go too low

Core right. Slight end in

DUMBBELL FLY 45 SECS elbows and keep elbows
lower than shoulder
height. Control
movement.

ROUND 5 BOXING
COMBOS TIME NOTES
Power drill
Throw looping hooks to
the head and body shots 45 SECS
for 10 seconds and then Repeat this 3 times.
rest for 10 seconds

Continue with drill but

change work time to 10 30 SEC They will stay on one spot.
sec and rest to 5 seconds.

Add in the bob (roll) within Encourage rotation with

the shots 45 SECS core and shoulder b

98
 ROUND 6 WEIGHTS
ADD IN PULSE REPS- PULSE FOR LAST 20 SECONDS
EXERCISE TIME NOTES

Keep posture tall, with

chest forward and
DUMBBELL SINGLE shoulders back. Keep
LEG DEADLIFT 45 SECS even from head to feet.
Keep both hips facing
floor.

Plank position. Bring

PLANK JACKS feet out and back in.
30 SECS Keep core strong and do
not let hips go too low

Core right. Slight end in

DUMBBELL FLY 45 SECS elbows and keep elbows
lower than shoulder
height. Control
movement

ROUND 6 BOXING

COMBOS TIME NOTES

Repeat Power drill with 30 SECS 5 seconds work and 10

COD seconds rest. Repeat this
3 times

Throw COD slow and 30 SECS Encourage slow breathing.

relaxed

Continue COD with power 60 SECS Rotation at core. Keep

stomach in.

99
ROUND 7 WEIGHTS- FREESTYLE ROUND- PARTICIPANTS SELECT 2 WEIGHT EXERCISES
COVERED IN PREVIOUS ROUND AND 1 CONDITIONING EXERCISE.
ADD IN PULSE REPS FOR ENTIRE SET
EXERCISE TIME NOTES

PARTICIPANTS PICKS 45 SECS

WEIGHT EXERCISE

PARTICIPANTS PICK 30 SECS

CONDITIONING EXERCISE

PARTICIPANTS PICK 45 SECS

WEIGHT EXERCISE

ROUND 7 BOXING

COMBO TIME NOTES

Stick with combo but 45 SECS Focus on staying relaxed

slow down the punches and slow punches.

Open round so they can 30 SECS Don’t tense up.

throw at their own pace

Depending on fitness
Finish the round out with level they can keep it light
combination 45 SECS or power through it.

100
 3 ROUNDS COOL DOWN
2 rounds ab work
CORE WORK

PUNCH TIME NOTES

Keep dumbbell in center
RUSSIAN TWIST WITH OR 30 SECS of torso. Rotate shoulders
WITHOUT DUMBBELL and let weight follow.

60 SECS Feet can start on the floor

V CRUNCH or up. Keep chest open
and chin up. Roll only
shoulder blades off floor.

30 SECS Keep elbows and

CENTER PLANK shoulders in a straight
line. Keep hips up. Abs
tight, glutes tight.

RIGHT ELBOW TO LEFT 30 SECS Cross leg over opposite

KNEE CRUNCH leg. Keep chest open and
chin up.
30 SECS Keep elbows and
shoulders in a straight
LEFT PLANK line. Keep hips up

Keep elbows and

LEFT ELBOW TO RIGHT 30 SECS shoulders in a straight
KNEE CRUNCH line. Keep hips up

Feet up in the air but can

ACROSS BODY TOE 30 SECS keep knees bent. Roll one
TOUCH CRUNCH shoulder at a time as you
come across.
Keep elbows and
RIGHT PLANK 30 SECS shoulders in a straight
line. Keep hips up

101
 WORKOUT 4 FLOAT LIKE A BUTTERFLY
This class focuses on boxing footwork and keeps you moving. The boxing punches are
thrown off of movement and will help you with coordination. The combinations are simple and
cater to the beginner as well as the seasoned boxer. The weights are a bit heavier with fewer
reps and we use “SLOW REPS” to increase intensity. You will feel the burn throughout your
body in this FLOAT LIKE A BUTTERFLY 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 Outside- Footwork is the focus
COD1- Bouncing/right hand, left hook, right hand, one-two, bob
COD2-Bouncing/one-two, step back, right hand, left hook
• 7 ROUNDS WEIGHTS Heavy- Less reps, slower, core
• 2 ROUNDS AB WORK
_________________________________________________________________________

SLOW REPS- Slow down the negative of the movement to build up time under tensions. This makes the
movement harder to perform and makes the client focus more on form. For example, on a squat you have
them count down for 4 seconds as they squat and come up at normal speed. This can also be done for the
negative and positive of the movement, making it even harder.
BOUNCING- Staying in stance bounce on the feet by moving slightly forward and back. This bounce is a
back and forth bounce, not an up and down bounce.

CLASS CONTENT

102
 ROUND 1 BOXING

COMBOS TIME NOTES

Start with a bounce 30 SECS Forward and back, not up

forward and back in and down.
boxing stance

Continue with the bounce 45 SECS Keep feet close to the

ground.

Introduce the right hand Right hand is thrown

off of the bounce 45 SECS immediately after the back
foot bounces off the floor.

ROUND 1 WEIGHTS

EXERCISE TIME NOTES

Tall posture. Keep elbows
LATERAL TO FRONT 45 SECS loose and bent not
RAISE-DUMBBELLS locked. Shoulder height
raises or little lower.
Sumo to regular to
WIDE-MEDIUM-NARROW 30 SECS narrow squat and then
SQUATS repeat.

Tall posture. Keep

shoulders back and down
ARNOLD DUMBBELL 45 SECS and chest forward. Palms
PRESS start facing face, rotate
wrist as you bring elbows
out and press.

103
 ROUND 2 BOXING

COMBOS TIME NOTES

Remind them of range on

Continue with the bounce
and right hand 30 SECS the bag.

Go back to just the Hook is thrown after the

bounce and introduce the 30 SECS front foot bounces off
left hook ground.

Continue with the 60 SECS Remind them to pull their

bouncing and left hook body back and open arm
up to hit the bag on the
left side

ROUND 2 WEIGHTS
ADD IN SLOW REPS FOR LAST 20 SECONDS
EXERCISE TIME NOTES
Tall posture. Keep
LATERAL TO FRONT 45 SECS elbows loose and bent
RAISE-DUMBBELLS not locked. Shoulder
height raises or little
lower.
Sumo to regular to
WIDE-MEDIUM-NARROW 30 SECS narrow squat and then
SQUATS repeat.

Tall posture. Keep

shoulders back and
ARNOLD DUMBBELL 45 SECS down and chest forward.
PRESS Palms start facing face,
rotate wrist as you bring
elbows out and press.

104
 ROUND 3 BOXING
COMBOS TIME NOTES

Go back to the right hand

off of the bounce and now 30 SECS This is now a right hand,
add the left hook left hook.
immediately after

30 SECS
Continue with the right Keep them in motion.
hand, left hook off the
bounce

Make sure their punches

Continue with this combo 60 SECS are matching their
footwork.
.

ROUND 3 WEIGHTS
ADD IN SLOW REPS FOR ENTIRE SET
EXERCISE TIME NOTES
Tall posture. Keep
LATERAL TO FRONT 45 SECS elbows loose and bent
RAISE-DUMBBELLS not locked. Shoulder
height raises or little
lower.
Sumo to regular to
WIDE-MEDIUM-NARROW 30 SECS narrow squat and then
SQUATS repeat.
Tall posture. Keep
shoulders back and
ARNOLD DUMBBELL 45 SECS down and chest forward.
PRESS Palms start facing face,
rotate wrist as you bring
elbows out and press.

105
 ROUND 4 BOXING
COMBOS TIME NOTES

Add the right hand after

the left hook 45 SECS

Bounce, right hand, left Remind them to pull

hook, right hand 30 SECS slightly back when
throwing the left hook.

Continue with this combo 45 SECS They will all be at their

own pace and rhythm.

ROUND 4 WEIGHTS
EXERCISE TIME NOTES

Keep core tight. Row

PUSH UP POSITION
dumbbell to hips. Can be
DUMBBELL ROWS 45 SECS
done from knees.
Land softly on heels.
JUMP SQUATS 30 SECS Modify if needed with no
jump squat.

Lead with the hips.

SINGLE DEADLIFT TO 45 SECS Keep even from head
LUNGE- ALTERNATING to foot. Same leg that
raises goes into lunge.

106
 ROUND 5 BOXING

COMBOS TIME NOTES

45 SECS Throw after right foot

bounces.
Continue with the combo

Add a jab at the end (jab 45 SECS Pull back after front foot
out) hits the ground.

Continue with combo 30 SECS Make sure they step on

the jab.

ROUND 5 WEIGHTS
ADD IN SLOW REPS FOR LAST 20 SECONDS
EXERCISE TIME NOTES

PUSH UP POSITION Keep core tight. Row

DUMBBELL ROWS 45 SECS dumbbell to hips. Can be
done from knees.

Land softly on heels.

JUMP SQUATS 30 SECS Modify if needed with no
jump squat.

Lead with the hips. Keep

SINGLE DEADLIFT TO 45 SECS even from head to foot.
LUNGE- ALTERNATING Same leg that raises
goes into lunge.

107
 ROUND 6 BOXING

COMBOS TIME NOTES

Keep the bounce going Rotate the body on

and add a right hand 30 SECS everything.

Bouncing, right hand, left 30 SECS Make sure they step drag
hook, right hand, one-two on the one-two at end.

Repeat this till end of 60 SECS Remind them to keep core

round tight and arms relaxed.

ROUND 6 WEIGHTS
ADD IN SLOW REPS FOR ENTIRE SET
EXERCISE TIME NOTES

PUSH UP POSITION Keep core tight. Row

DUMBBELL ROWS 45 SECS dumbbell to hips. Can
be done from knees.
Land softly on heels.
Modify if needed with
30 SECS
JUMP SQUATS no jump squat.

Lead with the hips.

SINGLE DEADLIFT TO Keep even from head to
LUNGE- ALTERNATING 45 SECS foot. Same leg that
raises goes into lunge.

108
 ROUND 7 BOXING
COMBOS TIME NOTES

30 SECS Focus on proper distance

Add the bob at the end from the bag and relaxed
arms.

Continue throwing the 30 SECS Remind them to keep core

combo off of the bounce tight

Add the right hand at the

end.
Right hand, left hook, 60 SECS
right hand, one -two, bob

ROUND 7 WEIGHTS- FREESTYLE ROUND- PARTICIPANTS SELECT 2 WEIGHT EXERCISES

COVERED IN PREVIOUS ROUND AND 1 CONDITIONING EXERCISE.
ADD IN SLOW REPS FOR ENTIRE SET

EXERCISE TIME NOTES

PARTICIPANTS PICKS 45 SECS

WEIGHT EXERCISE

PARTICIPANTS PICK 30 SECS

CONDITIONING
EXERCISE

PARTICIPANTS PICK 45 SECS

WEIGHT EXERCISE

109
 3 ROUNDS COOL DOWN 2 ROUNDS ABS WORK
1 ROUND OPTIONAL STRETCH

CORE

EXERCISE TIME NOTES

Keep chin up and chest

open. Roll one shoulder
BICYCLE CRUNCHES 60 SECS blade off floor at a time.

Remind them to keep

CENTER PLANK 30 secs hips up.
Glutes tight and abs
engaged.

30 SECS
FLUTTER KICKS Hands under glutes.
Keep core tight

LEFT SIDE PLANK 30 SECS Keep elbows and

shoulders in a straight
line. Keep hips up
COBRA STRETCH 30 SECS Chin down. Keep hips
down on floor. Keep in-
step down.

Hands under glutes.

LEG RAISES 60 secs Keep core tight. Slowly
control the legs down.

Keep elbows and

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

110