This exercise programme will help you to build your cardio and respiratory endurance, allowing you to do longer workouts. This will increase your muscle endurance through boxing bag and body weight exercises. If you want to speed up your cardio workout you can choose to do an active recovery instead of a passive one. This programme allows you to achieve 3 goals:
- Get started with boxing by learning the basic combinations
- Successfully do 30 minutes of boxing exercise
- Increase your endurance in 6 weeks
For an optimal experience we recommend using a speaker or bluetooth earphones.
Technique and combinations
Technique before performance
New exercises = new technical know-how
Reinforcing the exercises learned the previous week
This week we will increase the active time with the punching bag followed by 30 seconds of passive recovery.
This week we will keep the basic moves from week 4 but we'll lengthen the times using the bag. Your cardio performance should be higher by the end of this programme.