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    Ironbound Boxing Daily Workout From Home Training Plan

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    Arafath Ahmed
    This document outlines a daily home boxing workout program that includes a warm-up, training, and cool down section. The warm-up consists of exercises like jumping jacks, squats, pushups, and burpees done for 1 round each. The training focuses on shadow boxing, punch combinations, defense techniques, and rapid punching done for 2 rounds each. The cool down finishes with running in place, light stretching, and optional jump roping. Rounds and rest periods are adjusted based on conditioning level.

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    Ironbound Boxing Daily Workout From Home Training Plan

    Uploaded by

    Arafath Ahmed
    19 views2 pages
    This document outlines a daily home boxing workout program that includes a warm-up, training, and cool down section. The warm-up consists of exercises like jumping jacks, squats, pushups, and burpees done for 1 round each. The training focuses on shadow boxing, punch combinations, defense techniques, and rapid punching done for 2 rounds each. The cool down finishes with running in place, light stretching, and optional jump roping. Rounds and rest periods are adjusted based on conditioning level.

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    This document outlines a daily home boxing workout program that includes a warm-up, training, and cool down section. The warm-up consists of exercises like jumping jacks, squats, pushups, and burpees done for 1 round each. The training focuses on shadow boxing, punch combinations, defense techniques, and rapid punching done for 2 rounds each. The cool down finishes with running in place, light stretching, and optional jump roping. Rounds and rest periods are adjusted based on conditioning level.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    19 views2 pages

    Ironbound Boxing Daily Workout From Home Training Plan

    Uploaded by

    Arafath Ahmed
    This document outlines a daily home boxing workout program that includes a warm-up, training, and cool down section. The warm-up consists of exercises like jumping jacks, squats, pushups, and burpees done for 1 round each. The training focuses on shadow boxing, punch combinations, defense techniques, and rapid punching done for 2 rounds each. The cool down finishes with running in place, light stretching, and optional jump roping. Rounds and rest periods are adjusted based on conditioning level.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    IRONBOUND BOXING: DAILY WORKOUT AT HOME TRAINING PROGRAM

    Boxer: Location: Date:

    Exercises Duration
    I. Warm-up (Repeat 2X or 3X)
    Jumping Jacks 1 round
    Squats/Lunge in Place (alternate) 1 round
    Pushups 1 round
    Situps 1 round
    Burpees/Mountain Climbers (alternate) 1 round
    Plane 1 round

    II. Training
    Shadow Boxing
    1, 2 punch combinations 2 rounds
    1, 2, 3 punch combinations 2 rounds
    Power punch combinations 2 rounds
    Defense: slips, ducks, blocks, with 2 rounds
    counterpunching
    Combine all techniques with speed and flow 2 rounds
    Rapid-fire high-intensity punching 2 rounds

    III. Cool Down


    Run in place, knees high 1 round
    Run in place, light intensity 1 round
    Stretching 1 round

    Depending on level of conditioning:

    Rounds are 1, 2 or 3 minutes


    Rest Periods are 15, 30 or 60 seconds

    If you have jump rope and space to use it, incorporate rounds of rope jumping into warmup

    Small sips of water during rest periods

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