Boxing – HIIT It Program | Matrix Learning Center

4 Weeks 3 Workouts Per Week

Boxing is a fantastic full-body workout. Correctly thrown punches use the legs, hips, glutes, core, obliques, back, shoulders, chest and arms. Punching against resistance causes all of these muscles to contract with more force and speed, helping to improve overall strength and power.

Week

1 2 3 4

Workout

1 2 3

Round

Round 1:

2 mins on/1 min off

Jab – Cross Combo Progression with Shuffle Around Bag

Round 2:

2 mins on/1 min off

High/Low Hook Combo with Squats

Round 3:

2 mins on/1 min off

Strength Punches

Round 4:

1 minute

Plank

Round 1:

2 mins on/1 min off

Jab – Cross Combo with Side Hops

Round 2:

2 mins on/1 min off

Jab – Cross – Duck Combo

Round 3:

2 mins on/1 min off

Cross – Hook Combo with Burpees

Round 4:

1 minute

Side Plank

Round 1:

2 mins on/1 min off

Jump Rope

Round 2:

2 mins on/1 min off

Jab – Double Jab – Double Cross

Round 3:

2 mins on/1 min off

Jab – Cross – Uppercut – Slip Combo

Round 4:

1 minute

Bicycle Crunch

Superman Trunk Lifts

Round 1:

2 mins on/1 min off

Jab – Cross – Hook Combo

Round 2:

2 mins on/1 min off

Shuffle – Hook – Cross Hook Combo

Round 3:

1 minute

Reverse Plank

Full-Body Alternating Crunch

Round 1:

2 mins on/1 min off

Burpee – Punch Progression

Round 2:

3 mins on/1 min off

Jab – Cross – Hook – Uppercut – Slide Combo

Round 3:

2 mins on/1 min off

Knee Thrust

Round 4:

1 minute

Rolling Plank

Round 1:

2 mins on/1 min off

Jab – Cross – Slip – Under Combo

Round 2:

2 mins on/1 min off

Jab – Cross – Hook – Hop Combo

Round 3:

Hook – Hook – Knee Strike Combo

Round 4:

30 secs

Plank with Alternate Leg and Arm Raise

Round 1:

2 mins on/1 min off

Jab – Cross – Roll Back Combo

Round 2:

2 mins on/1 min off

Hop – Jab – Hop – Cross Combo

Round 3:

2 mins on/1 min off

Jab – Uppercut – Hook Combo

Round 4:

1 minute

Side Plank with Hip Dip

Round 1:

3 mins on/30 secs off

Jab – Cross – Slip Combo

Round 2:

3 mins on/30 secs off

Jab – Cross into Cross – Jab-Cross Combo

Round 3:

2 minutes

Strength Punches with Force

Round 4:

20 slow reps

Plank with Opposite Elbow to Knee

Round 1:

3 mins on/30 secs off

Slip – Cross – Hook – Pivot Combo

Round 2:

3 mins on/30 secs off

Jab – Slip – Hook – Cross – Duck Combo

Round 3:

2 minutes

Jab – Shuffle – Cross Combo

Round 4:

1 minute

Side Plank with Eyes Closed

Round 1:

3 mins on/30 secs off

Low / High Hook Combo with Side Hops

Round 2:

3 mins on/30 secs off

Jab – Cross – Slip Combo

Round 3:

2 minutes

Uppercut – Jab – Uppercut – Cross Combo

Round 4:

15 reps

Chest to Deck Push-Up

Round 1:

3 mins on/30 secs off

Jab – Hook – Knee – Cross Combo

Round 2:

3 mins on/30 secs off

Jab – Cross – Jab-Cross – High Cross Combo

Round 3:

2 minutes

Full-Speed Jab – Cross Combo

Round 4:

1 minute

Plank Around the World

Round 1:

3 mins on/30 secs off

Freestyle Round

Round 2:

3 mins on/30 secs off

Jab – Cross Regressions

Round 3:

2 minutes

Power Punches from Planted Position

Round 4:

24 reps

Hanging Knee Raise