Intervals · 19 min

Boxing Rounds

Four two-minute rounds of shadow boxing with core work between.

• 19 minutes
• New to it
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You box four rounds of two minutes, jabbing, crossing and moving your feet, with a short core move after each round. Stay light on the balls of your feet, keep your hands up and breathe out with every punch. A short core finisher closes it out.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ5 Peak · 135 to 150 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Arm Circles30 s
   • Shadow Boxing45 s · Easy jabs, find your stance

2. Rounds4 rounds

   Z5 Peak
   • Shadow Boxing120 s · Jab, cross, hook, keep moving
   • Plank Shoulder Tap30 s

3. Core

   Z4 Work
   • Bicycle Crunch12 to 20 reps
   • Russian Twist10 to 16 reps
   • Forearm Plank30 s

4. Cool down

   Z1 Recover
   • Wall Chest Opener20 s each side
   • Thread the Needle20 s each side
   • Child's Pose40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.