KILLA BOXHIIT PUNCH FOR LUNCH

About the Class

  Here is the weekly training schedule:   PUNCH FOR LUNCH SESSIONS ( DAY 1 - POWER TRAINING Warm-Up (3 minutes): Dynamic stretches Light cardio (e.g., jumping jacks, high knees) Main Workout (20 minutes): 2 Minute rounds Heavy bag - 30s / Cobra bag - 30s Change level bag / Floor to ceiling - 30s Heavy bag - 30s / Uppercut bag - 30s Squats - 30s / Box jumps - 30s Pongo jumps - 30s / Skipping - 30s Glute bridges - 30s / Jump squats - 30s Cool-Down (2 minutes): Static stretches 100 crunches Relaxation breathing (5 deep breaths) DAY 2 - UPPER BODY STRENGTH & SPEED BAG WORK Warm-Up (3 minutes): Dynamic stretches Light cardio (e.g., arm circles, shoulder rolls) Main Workout (20 minutes):   Cobra bag - 30s / Round bag - 30s Slip bag - 30s / Speed bag - 30s Uppercut bag - 30s / Aqua bag - 30s Push-ups - 30s / DB press - 30s Pull-ups or lat pull-downs - 30s / DB press - 30s TRX rows - 30s / Rear delts or chin-ups - 30s Cool-Down (2 minutes): Static stretches 100 leg raises Relaxation techniques DAY 3 - FOOTWORK Warm-Up (3 minutes): Dynamic stretches Light cardio (e.g., torso twists) Main Workout (20 minutes): Floor to ceiling - 30s / L step backward and forwards - 30s Heavy bag - 30s / Agility ladder - 30s Cobra bag - 30s / Hurdles - 30s Floor to ceiling - 30s / Bound jumps (two feet) - 30s Cobra bag - 30s / Jumping lunges - 30s Aqua bag - 30s / Alternating box step-ups - 30s Body shield bag with instructors - 2 minutes straight Cool-Down (2 minutes): Static stretches 100 Russian twists Relaxation techniques DAY 4 - CARDIO DAY Warm-Up (3 minutes): Dynamic stretches Light cardio (e.g., running in place) Main Workout (20 minutes):90 seconds each minute each round (45 seconds each exercise ) Heavy bag - 45s / Speed bag - 45s Jump rope - 45s / Burpees - 45s Round bag - 45s / Slip bag - 45s Cobra bag - 45s / Aqua bag - 45s Jumping jacks - 45s / Treadmill sprints - 45s High knees - 45s / Ski machine - 45s Uppercut bag - 45s / Floor to ceiling bag - 45s Rowing machine - 45s / Air bike - 45s Speed bag - 45s / Body shield bag (assistant coach) - 45s Agility ladder - 45s / Skipping - 45s Cool-Down (2 minutes): Static stretches 1 minute plank Relaxation techniques DAY 5 - FULL BODY STRENGTH & TECHNIQUE FOCUS Warm-Up (3 minutes): Dynamic stretches Light cardio (e.g., bodyweight exercises) Main Workout (20 minutes): Heavy bag - 30s / Speed bag - 30s Cobra bag - 30s / Round bag - 30s Pad work - 30s / Body shield - 30s Deadlifts - 30s / Dumbbell thrusters - 30s Squats - 30s / Kettlebell swings - 30s Bicep curls - 30s / Tricep dips - 30s Cool-Down (2 minutes): Static stretches 100 bicycles  Relaxation techniques