OK genius' and not-so genius', You've got one hour to train; what do you do. For the sake of argument call it 12 rounds after all the faffing about. Give me some workout idea's and drills to do. EG. Each round 3 mins followed by 1 min rest. 1) Skip 2) The Cross/ Shadow 3) Foot Tig 4) Bag change drill 5) 3-4 punch combos 6) Bag angles work 7) Pads 8) Pads 9) Pads- drill 10) Pads- drill 11) Tabata Rope Battles 12) Ab circuit
My hour routine goes like this: 5x2 - Exercises with dumbells, punching out, punching up, flys, triceps for example. Do twenty of each trying to get as many as possible into the two minute rounds. 5x2 - Double ended bag, 1st round just jabs, 2nd round hooking of the jab, 3rd round 1-2s, 4th round jab-straight-hooks and 5th any combos. 5x2 - Heavy bag - Repeat of the double ended bag but with more emphasis on power, or punching for the whole round as fast as possible, or as hard as possible to build endurance. 5x2 - Ab exercises, sit ups, planks, and holding both feet 6 inchs from floor while on my back, don't know the name for it... but it really works. Sometimes I'll add in some medicine ball work or skipping. Always trying to find new exercises to try out mind...
