The complete fighter's workout. Jump rope, heavy bag, shadow boxing, and conditioning. This is what professional boxers do in training camp. Put it all together and train like a pro.
3 minutes of jump rope. Mix up your footwork: bounce step, running in place, side-to-side.
Light technical shadow boxing. All punches, all defenses. Focus on form.
Pick 2-3 combos and drill them perfectly. Repeat each combo 10 times with perfect form.
Medium pace bag work. Work on your timing and distance. Clean shots only.
Pick up the pace. Longer combos, more volume. Move around the bag.
Power round. Sit down on your shots. Big combos with bad intentions.
30 seconds all-out punching, 30 seconds active rest (footwork). 3 intervals.
Circuit: 10 push-ups, 10 squat jumps, 20 mountain climbers. Shadow box rest. Repeat.
Everything you have left. Fight-pace bag work. Act like there's a crowd watching.
Walk it off. 3 minutes of full body stretching. Deep breaths. You crushed it.