Best fundamentals workout ever IMO! (shadowbox/bagwork/condition)

From my blog, perfect for the gym BUT if you have a heavy bag at home, this is the workout for you... seriously one of the best workouts I have ever had. Although I have not included all of it, you can check my workout log:
http://www.eastsideboxing.com/forum/showthread.php?t=111724&page=3

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Skipping
10 minutes (last 10 seconds of each minute sprint)


Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)
I got these drills from Mr Roy Jones SR and I really liked them, the idea is for rounds 1 to 3 keep moving forward and throwing punches, once you reach the ropes (or wall!) pivot and return, do this non-stop for the whole round.

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.

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Bag Drills - 5 x 3 minute (60 seconds rest)

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations

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Shadow Boxing Burpees - 5 x 2 minutes (30 seconds rest)

Oh ****, Oh ****... these are sickening, seriously... these are designed by someone seriously evil. You Shadow Box for 30 seconds (aim to throw 75 punches... this is not a rest!!!) and then do explosive burpees as fast as you can for 30 seconds, shadow box again for 30 seconds (aim to throw 75 punches) and then do another 30 seconds of explosive burpees. Rest 30 seconds and repeat.

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That's just the part I would recommend for self usage... Obviously if you have a partner you can make it even better.

The Full Workout for those too lazy to click the link:

Skipping
10 minutes (last 10 seconds of each minute sprint)

Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)
I got these drills from Mr Roy Jones SR and I really liked them, the idea is for rounds 1 to 3 keep moving forward and throwing punches, once you reach the ropes pivot and return, do this non-stop for the whole round.

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.

Bag Drills - 5 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations

Shadow Boxing Burpees - 5 x 2 minutes (30 seconds rest)
Oh ****, Oh ****... these are sickening, seriously... these are designed by someone seriously evil. You Shadow Box for 30 seconds (aim to throw 75 punches... this is not a rest!!!) and then do explosive burpees as fast as you can for 30 seconds, shadow box again for 30 seconds (aim to throw 75 punches) and then do another 30 seconds of explosive burpees. Rest 30 seconds and repeat.

Padwork - 5 x 3 minutes (30 seconds rest - erm... kind of!!!)
After each round you have to do 10 press ups and 10 squat jumps/tuck jumps and therefore rest is actually about 10-15 seconds!!!
Round 1 - Thai Pads
Round 2 - Thai Pads
Round 3 - Thai Pads
Round 4 - Focus Mitts
Round 5 - Focus Mitts

Sparring - 5 x 3 minutes (30 seconds rest)
Round 1 - Jay - 75kg Tae Kwon Do guy with ace kicks
Round 2 - Gerry - 90kg Thiaboxer (ouch)
Round 3 - Phil - Good well rounded Thaiboxer
Round 4 - Jane - very quick kickboxer
Round 5 - David - Kickboxer, very fast

Sit Ups - 200 reps
50 - Evil Dead Sit Ups
50 - Left Elbow to Knee
50 - Right Elbow to Knee
20 - Alternating touch toe
30 - Crunches

 

If you can do that workout in the evening and say a 2-3 mile run three times a week, intervals twice a week, followed by some shadow boxing in the morning... I think you will be competition ready in about 4-6 weeks.

 

It is in my training log Link in my first post

 

Nah, it is a good few of Ross Enamait's individual exercises blended into a workout though. I use a lot of Ross' stuff if you check my blog you can see Magic 50, Work Capacity 101, Shadow Burpees, 50/40/30/20/10 finishers, etc.

 

Yep, I would try jumping higher than the video, if you are doing a lot a good idea is to put something down and jump over it to make sure you are not getting lazy... not anything too big or wide, but a rope supported by two chairs for example