Recommend a 1 hour workout

[brown bomber]

Hi there,

Wow, what a great forum.... Found some information very helpful. I was just wandering if anyone can recommend some exercises to try during my daily one hour work out routine?

Currently I work out like this,

1) 4 Mins Run (With mobility for warm up)
2) 4 Mins Row Test (For fitness assesment)
3) Shadow (Warm up continuation- dynamically streching the muscles i'll use later)
4) Movement drill
5) Pads- focus on jabs
6) Pads- focus on combo's
7) Pads- focus on power shots
8) Pads- focus on speed
9) Spar
10) Spar
11) Spar
12) Floor exercises -press ups/ sit ups/ core stuff

Any suggestions/advice?

I have no more then an hour to train each day. Sometimes i'll swap sparring or pads for bag work, etc

Thanks guys

[Johnboy2007]

i always like ross trainings workout 101

5 pull ups
10 med ball slams
15 burpees
20 star jumps/jumping jacks

do for 20 mins No rest between exercises and you start the routine on every second minute! think it takes about 75secs to complete so you get 45 secs rest then start again!

dont cheat yourself do everything as fast as possible and with the right technique! its pretty tough

1 hour workout i think is great as long as you do everything with full intensity and ideally no rest if your just doing an hour

[thejokerswild]

Thats pretty standard boxing workout, 1 hr can be a decent workout if you hit it hard enough.

Still without complicating things, it's a limited amount of time. So you could think about mixing up exercises from day to day. Maybe have a power day filled with heavybag, power exercises. Then have a speed and stamina day with lots of speed bag, skipping, increase cardio, have more speed orientated drills on the heavybag. You definitely need a strong abs workout aswell. Sparring and shadow boxing are the most important of all though so your priorities are good if you ask me. Good standard workout.

[brown bomber]

Bump

[Juxhin]

No bag work/drills?

[LongJab]

Where is the weight training? I'm sure you want to emulate Mike Tyson since the lads on the school yard have remarked about your "explosive power".

j/k

dunno if srs

[bald_head_slick]

2 minute rounds...

20-30 minute run (5 minute walk warm up 2 in beginning 3 at end) or skip 10 rounds

4 rounds double end

6 rounds heavy bag

Short rounds so go intense.

[Scottishbox10]

I've been trying to pace myself through a bag workout but end up punching myself out with intervals .The longest i've lasted was 40 mins .Today I lasted 30 .Through the rounds i'll do 50 or 100 punch punchouts bodyshots ( 15 secs rest in the round for a 50 30 for a 100 or even sometimes just straight into another one ) I'm working on it but haven't got the stamina today I couldn't breath .I've got a wall chart for about 20 rounds so I know the minute i'm resting ( 3-4 7-8 11-12 ) right up till about 80 mins that's what I used to run on my treadmill .