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CB Day 9 Bodyweight E Level 1 0

The document provides a level 1 bodyweight workout program for boxing training. It includes exercises for warm up, core, and interval training with guidance on sets, reps, and timings for beginner, intermediate, and advanced levels.

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Cavalera Max
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82 views1 page

CB Day 9 Bodyweight E Level 1 0

The document provides a level 1 bodyweight workout program for boxing training. It includes exercises for warm up, core, and interval training with guidance on sets, reps, and timings for beginner, intermediate, and advanced levels.

Uploaded by

Cavalera Max
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BODYWEIGHT E - LEVEL 1

Program: How to Box System


Core Workout Exercise Set 1 Set 2 Set 3 Set 4
Any type of cardio
Warmup
(5min)
Plank
Rotating Side Plank
(Left)
E - Core Rotating Side Plank
(Right)
Leg Up Roman Twist

Medicine Ball Holds


VO2 Max Workout Exercise Rounds Time Pace Notes
Beginner - 500m
warmup, 7 x 100m, For the intervals, you sprint for
500m cooldown the distance indicated, then walk
Intermediate - 1km for the same distance before
Intervals (running) warmup, 4 x 400m, repeating the interval for the
1km cooldown number of reps indicated. Get
Advanced - 1.5km your heartrate and breathing up,
warmup, 4 x 800m, then slow it back down - repeat.
1.5km cooldown
Timings are guidelines - adjust to increase/decrease intensity
Beginners: Do 2 Sets, 30 sec/exercise Beginners: Do 2 Sets, 60-90 sec between sets
Intermediate: Do 3 Sets, 45 sec/exercise Intermediate: Do 3 Sets, 45-60 sec between sets
Advanced: Do 4 Sets, 60 sec/exercise Advanced: Do 4 Sets, 20-45 sec between sets

SUBSTITUTIONS

Not Able To Do Yet Then Do Don't Have A Then


Hold as long as you
Plank Workout Mat Use the floor or a folded up blanket
can
Rotating Planks Static side planks Chair Couch, bench

Medicine Ball Holds No weight holds Medicine Ball Any weight will do - box, bag of something…

NO EXCUSES - STILL THINK YOU HAVE A PROBLEM - THEN ASK FOR A SOLUTION!!

You can find video exercise demonstrations on Commando Boxing (searchable by keyword)

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