Wednesday, July 14, 2010

Boot Camp - Redux

With Charles at Undisputed Boxing Gym

15 min pre-class warmup:

  • back rolls
  • leg stretch
  • run to Caltrain station, run lap on SF-bound platform (1 ramp, 3 sets of stairs)
  • run back to gym
  • treadmill until class starts

class, no stop or penalty dumpster run, no stop between exercises (total elapsed time ~25:00):

  • jumping jacks
  • squats
  • jumping jacks
  • push ups
  • sit ups
  • mountain climbers
  • dumpster run (non-penalty)
  • leg switch hops on boxing ring holding top rope 2:00 for speed
  • single leg toe touches on boxing ring holding top rope 1:00 ea/leg
  • round kicks holding top tope 1:00 ea/leg
  • sprint around heavy bags

[put on wraps and gloves - rest] then kickboxing:
  • technique drills on jab and jab cross
  • 4 hits to Charles' abdomen then 3 hits per heavy bag moving to left (roughly 30 heavy bags) then sprint back to start
  • 2 hits per heavy bag with 1 burpee between bags then sprint back to start
  • jab cross, switch sides onto next bag, jab cross hook - repeat pattern across all bags then sprint back to start - 2x
  • jab cross hook cross 1st row bags, right leg round kick 2nd row bags, left leg round kick 3rd row bags, sprint back to start
  • 2:00 round boxing only, 0:30 warning with all out burn out
  • 0:30 rest
  • 3:00 round kickboxing, 0:30 warning with all out burn out
  • 1:00 push ups
  • 1:00 sit ups
  • 0:30 push ups
  • 1:00 sit ups

bonus (post-class):

  • dumpster run