Fun..12 round workout. 3 min. work 1 min. rest/water

[neijia_boxer]

circuit- alternate: partner glove work, heavy bag, strength rounds.

warm up-
a. running, high knees, butt kicks, side ways, alternate feet, skip jumps, 5 hops, ect.
b. stretching set.

Round 1- glove work: one-n-one defense slip slip bob left right vs. jab cross hook hook.
Round 2- heavy bag- drilling jab cross non-stop rhythm. alternate speed, and power punching.
Round 3- strength- (leg, ab, arms) : globe jumps, sit ups, push ups, belt kicks, v-ups, mt. climbers, horse squats, leg ups.
round 4- glove work- slip, duck, jab, cross, 1-2, hook-cross-hook, cross-hook-cross, blast 4.
round 5-Heavy bag-7’s drill. 1,2,3,4,5,6,7 punches.
Round 6- strength- ABS- sit ups, crunches, leg ups, v-ups, ect.
Round 7- glove work- duck rt. hook: counter w/hook cross hook, duck left hook- counter cross hook cross.
continue with round 4 glove work.
round 8-Heavy Bag- jab cross rt up knee, cross jab left up knee.
Round 9- Strength: jujitsu guard sit ups with punching, mirror box attacking openings, alternate.
round 10- glove work- jab cross, rt round kick, left round kick, push kick, 2 left or right round kicks.
Round 11- Heavy Bag- 4 punch up knees, neck grab knees, drilling knees, side knees.
Round 12- Ab circuit: standing knees to same elbow 20x, knees to opposite elbow 20x, rt, knee 20x, left knee 20x, alternate knees, repeat.
Close out:
Heavy bag: Tai chi hitting: jab= fan through back, cross= brush knee. hook= wave hands, upper cut= seven stars.

Warm down- Yang’s warm up: neck, shoulders, arm, elbows, wrist, twist spine, rotate waist, flex extend spine, rotate hips, rotate knees, ankles. Repulse monkey in horse stance, wave hands like clouds-shifting left and right in horse, embrace posture standing post/dan tien breathing.