10rds - 20mins (2min rds:20s rest)
Warmup. Get the heavy bag swinging, then start moving around it, but don’t throw any punches. Step towards and away from the bag as it moves, as well as left and right as the bag swings to the side. Visualize the bag as your opponent.
jabs work, both singles and doubles, while making sure to continue moving your feet around the bag.
1-2 jab combinations while gauging and practicing your punch range.
2 -3 punch combos with your main focus being delivering the punches with speed.
Throw consecutive 1-2 punch combos in 10 second intervals, followed by 10 seconds of rest. Keep moving on the balls of your feet during the rest interval.
Freestyle, just move and punch using combinations, and varying your punch levels, while maintaining good hand speed.
2-3 punch combinations for speed (Repeat of Round 4).
Freestyle Round (Repeat of Round 6).
1-2 punch combination intervals (Repeat of Round 5).
Freestyle. Put everything together in the last round. Give it all you’ve got and work as hard as you can. Throw 1-2 and 2-3 combinations, varying your punch levels, and delivering with good footwork and speed.
THE FOUNDATION WORKOUT PROGRAM
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