Boxing Bootcamp Workout: The “10, 20, 30, 4”

 

I’m a huge fan of Boxing Workouts for Bootcamp, and your fitness clients can be, too. They’re fun, provide a great workout, and allow your participants to pair up and get to know each other! There are many benefits of boxing for sport, yet personal trainers need not have a boxing background to hold a boxing bootcamp class.

Recently, I shared one of my favourite boxing workouts the “10, 10, 10”; I want to share another similar format I call the “10, 20, 30, 4.”

What is This Boxing Bootcamp Format?

First, you’ll pair your participants up. One person will be the “boxer” and put on the gloves, the other person will be the “pad holder” and put on a pair of focus pads. The “boxer” will box for three minutes straight, rest one minute, and then the participants will switch roles with the “boxer” becoming the “pad holder,” and the “pad holder” becoming the “boxer.”

Each round is one minute and is comprised of a series of punches for either 10, 20, or 30 reps of the exercise, followed by cardio or core additional challenges, and followed a 20-second break between the rounds. The exercises in the round can be repeated as many times as needed within the 60-second time frame.

Round 1: 60 seconds

10 x straight punches

20 x uppercuts

30 x punches above the head

4 x shuttle runs

 

*20-second break before next round

 

Round 2: 60 seconds (same person Boxing)

10 x straights

20 x uppercuts

30 x punches above the head

4 x shuttle runs

5 x burpee + punch

 

*20-second break before next round

 

Round 3: 60 seconds (same person Boxing)

10 x straights

20 x uppercuts

30 x punches above the head

4 x shuttle runs

5 x burpee and punch

6 x sit up and punch

Followed by a 60-second break (this round only).

 

Switch

After these 3 rounds, the participants will have a 60-second break and then switch roles with the “boxer” becoming the “pad holder” and vice versa. Participants will perform this drill again but with their roles reversed.

 

This ends up being a 10-minute “drill”:

4 minutes of rounds

1 minute rest

4 minutes of rounds

1 minute rest

 

I’ve used the exercises “burpee and punch” and “sit up and punch” in this workout example but you could replace them with whatever exercises you like… squat jumps, lunges, jumping jacks, push-ups – whatever you think is appropriate for your Bootcamp.

If you like these type of Boxing Workouts, I’ve got more listed on my Fitness Education Online website and if you’d like further education when it comes to running a successful Bootcamp, you may want to check out our Bootcamp CEC course here !

 

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