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Workout Starts at (0:25)
Warm up – 3 Sets:
1. 20 Jumping Jacks
2.. 20 Squats
3. 10 Lunges
4. 10 Push-ups
5. 5 Burpees
Round 1 – 2:00 Mins: (0:40)
1. Jab, Cross: 30 sec
2. Jab, Jab, Cross, Cross: 30 sec
3. Jab, Jab, Cross: 20 sec
4. Jab, Cross, Face Cross: 20 sec
5. Quick Hooks Repeating: 20 sec
6. Jumping Jacks: 1 min
7. Squats: 20 reps
Round 2 – 2:00 Mins: (1:40)
1. Jab, Cross, Hook, Hook: 30 sec
2. Jab, Hook Low, Hook High (each side): 30 sec
3. Hook Low, Hook High (each side): 20 sec
4. Jab, Hook, Cross, Hook: 20 sec
5. Quick Hooks (Repeating non stop): 20 sec
6. Mountain Climbers: 20 reps
7. Burpees: 5 reps
Round 3 – 2:00 Mins: (2:40)
1. Jab, Cross, Upper Cut (Left Side): 30 sec
2. Jab, Cross, Upper Cut (Right Side): 30 sec
3. Upper Cut, Hook (Each Side): 20 sec
4. Jab, Cross, Upper Cut, Hook (Each Side): 20 sec
5. Quick Hooks (Repeating non stop): 20 sec
6. Mountain Climbers: 20 reps
7. Burpees: 5 reps
Round 4 – 2:00 Mins: (3:45)
1. Jab, Cross, Hook (4x): 30 sec
2. Jab, Jab Cross, Upper Cut (4x): 30 sec
3. Quick Jab, Cross (Non stop): 20 sec
4. Hook Low, Hook High (each side): 20 sec
5. Quick Upper Cuts (non stop): 20 sec
6. Plank: 30 sec
7. Jumping Jacks: 30 sec
Round 5 – 2:00 Mins: (5:15)
1. Cross, Hook, Hook: 30 sec
2. Cross, Hook, Hook +Jab, Hook, Uppercut: 30 sec
3. Jab, Cross, Hook, Hook (non stop): 20 sec
4. Jab, Cross, Upper Cut, Upper cut: 20 sec
5. Jab, Cross, Hook (2x), Upper Cut (2x): 20 sec
Cool Down: 3 Sets (6:20)
1. Sit-Ups: 10 reps
2. Leg Lifts: 10 reps
3. Roll Pushes: 10 reps
4. Ankle Grabs: 20 reps
5. Bag Grabs: 20 reps
We partnered with Pro Athlete Brian Casad to bring you through an intense Boxing workout that would make even an expert sweat. Back in his college days, Brian’s unhealthy lifestyle changed the day he donned his first pair of boxing gloves. He lost 40 pounds, quit his job, sold everything, and spent every dime on opening a boxing club. Since then, he has won an appearance in a fitness video and become the 2013 Bodybuilding.com BodySpace Spokesmodel Search male winner and has been featured on multiple fitness magazine covers like Mens Health.
He created this 30-minute, at-home or in the gym boxing workout to show you where his journey began.
MAN Sports offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief.
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