Boxing circuit?

Discussion in 'Boxing Training' started by cool-cat, Sep 3, 2009.


  1. cool-cat

    cool-cat Well-Known Member Full Member

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    Does anyone have good ideas for a boxing circuit for conditioning just want to mix my training up a bit. and was wondering if any one would have good circuit i could use.

    thanks
     
  2. SouthpawSlayer

    SouthpawSlayer Im coming for you Full Member

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    in a circuit the sky is the limit, you can put pretty much anything into a circuit try and test, if you find it works use it

    a good one is a weights circuit, one station upper body next station lower body, then upper , lower and so on, it really gets the heart going as the heart is pumping blood to upper body then all the way down to your legs then back to upper body

    its called peripheral heart flow/or peripheral heart action
     
  3. cool-cat

    cool-cat Well-Known Member Full Member

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  4. SouthpawSlayer

    SouthpawSlayer Im coming for you Full Member

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    use anything you want mate, depending on your level of fitness i cant say what is good and bad, if your starting off or a novice keep it simple press ups, shadow boxing sit ups and free leg squating

    if your more advanced circuits can include pyo's and harder things like burpees and stuff
     
  5. cool-cat

    cool-cat Well-Known Member Full Member

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    i was thinking something on the lines of this would do.

    (all for 30seconds then 10 seconds rest.)

    press ups
    bodyweight squats
    clap press ups
    burpees
    shoulder press
    mountain climbers
    sit ups
    bench press
    bunny hops
    leg raises
    box jumps

    then repeat twice.
     
  6. SouthpawSlayer

    SouthpawSlayer Im coming for you Full Member

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    yeah nothing wrong with that, its a common circuit you see in the gyms up and down the country

    vary the times and structure of the circuits too

    change the rest period, try circuits with no rest, you dont get rests during a fight

    try a circuit that only lasts for 3 mins then take a mnute rest, its similar to a real fight, maybe 6 stations for 30 secs each station, this would be a favourite of mine
     
  7. taj-09

    taj-09 Guest

    The best conditioning exercse you can do is burpees in my opinion. Works your legs, core, upper body and its awesome cardio.


    Obviously the more you do the better.

    I thnk if you are just starting out trainng, dont complicate your training to much with too many exercises. Start of with doing a couple good exercises and add more exercises as you go.
     
  8. cool-cat

    cool-cat Well-Known Member Full Member

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  9. Johnboy2007

    Johnboy2007 Boxing Addict Full Member

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    Sometimes our coach gets us to do one. Normally approx 8 or so stations depending on the people there

    So itll be like

    Dumbells and do lunges with them
    Then maybe sit ups on an incline bench
    Then dead lifts
    Then shoulder shrugs with weights
    Then maybe light dumbells and punching up in the air with them
    Then working triceps with weights
    Lifting a beer keg
    Hitting a tyre with a sledge hammer

    Normally do 60 secs, 45 secs , 30 secs , 15 secs

    Inbetween each a sprint round the building

    I find this very hard as i normally dont touch weights and only do bodyweight exercises!

    Also sorry i dont know all the correct terms but you get the idea:thumbsup
     
  10. bobalachko

    bobalachko Active Member Full Member

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    Try this

    chin ups
    step ups(using chair)
    push outs(11kg bar)
    medicine ball of the wall(like throwing jab and cross)
    squats(using med ball)
    dips
    Russian twists
    Tyre(hitting a big tyre with a 8kg bar)
    sprinting

    30sec on/10sec off
    3/4 rounds
    LIKE GOING TO HELL
    BUT IT WORKS
     
  11. cool-cat

    cool-cat Well-Known Member Full Member

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    what are push outs mate?

    going to give it a go, how many times do you do it a week?
     
  12. Goose

    Goose Russian oligarch Full Member

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    Thats nice dude, we do a simpler one in my martial arts school, one minute each

    heavybag
    Bodyweight squat or jumping squat
    shadowbox with light dumbbells
    lunges
    push-ups or medicine ball push-ups, switching hand with every rep
    jump-rope

    repeat :good
     
  13. cool-cat

    cool-cat Well-Known Member Full Member

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    thanks! i'll give it a go. :good
     
  14. bobalachko

    bobalachko Active Member Full Member

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    What you do is get the bar and hold it chest high and throw it out but dont let go:!::!: and as you do it push up onto balls of your feet
     
  15. 'Ben'

    'Ben' Boxing Addict Full Member

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    I have one I'm going to try out next week
    25 clapping push ups.
    25 sit ups with med ball.
    25 squat thrusts
    25 squats with med ball (arms out)

    Then repeat again another three times.