Designing a Boxing Circuit

**oni** · Posted On: 4/23/2005 7:59am

Hi All

I need help putting together a 1hr/45min boxing fitness circuit.

Theres two I'd like to develop:

1) a basic circuit where everyone does 2 min at each station then moves on / 30 second break etc
2) everyone does x amount of reps at each station / then moves on

I have certain restrictions though. I'd be teaching it in a dance studio, so no bags / speedball / etc. i have got light weights / medicine ball / skipping ropes / focus pads though.

I've started out with:

skipping 5 min warm up
full body stretch out

Pad Work (straight punches)
Lunges
Push Ups
Star Jumps
Punching with light weights
Skipping
Shadow Boxing (Mirror)
Bench Steps
Abs
Pad Work (hooks / uppercuts)
Bench Dips
Skipping
Shadow Boxing (Mirror)
Squat Thrusts

i want to finish with a short ab routine for both circuits.

if anyone has put together/taught one of these before, any info would be great

**Traditional Tom** · Posted On: 4/23/2005 9:00am

If you are having trouble trying to 'make the time', I would recommend lengthening the warm up time.
My club takes 25 mins with warm up + stretch.
Afterwards we do the skipping rope for 15 minutes or so to get a good sweat going before the 'main event/s'.
This is just my experience.
I'll think of some stuff later, good luck.

**patfromlogan** · Posted On: 4/23/2005 11:13am

We did three minutes "rounds" circuit with one minute rest. Used a heavy bag for one station which was sweet and shadow boxing, sparring, rope, and such for others. With out a bag (or even if you had one) I'd add focus pad work. The instructor could hold the pads or everyone could just take turns. I'm looking for more knowledge using pads, myself. I was really impressed with the way Universal Kempo ran their kids class in Hawaii with small groups hitting pads in various ways and I've watched a little boxing training and mt training and want to learn how they do it.

**oni** · Posted On: 4/23/2005 12:28pm

yeah, the pad work is definately needed due to lack of things to hit!
sadly, i can only do one/two stations (2 coaches).

was planning to do basic combos for beginners (also making sure they dont hyperextend etc) and let the advanced guys do freestyle.

ive seen far too many boxercise style circuits ran by aerobic instructors who havnt got a clue how to work the pads

**McKickboxer** · Posted On: 4/23/2005 2:29pm

Some ideas...

Side Jumps
If you have Thai style pads available, put them standing upright on their sides, and have one circuit of fighters doing continuous double footed side jumps over them, with instructions to stand them up quickly and continue if it gets knocked down.

Sprints
Short sprints up and down training hall, touching the ground at each end as they turn, and keeping in a straight line with each other to push the lazier ones.

Glove pad work
If you have larger gloves, alternating single strikes between two fighters using the gloves a focus mits.