DAILY WORKOUT PLANS
MONDAY
1
Footwork in ring- 10 minute warm up
-
Philosophy wide stance left right switch and walk
-
Southpaw/righty switch
2
Shoulder circles: 10 minutes
-
With hand weights in mirror and extended wing span, you will be doing small, medium and large circles as coach directs you.
3
Heavy bag- 10 minutes
-
Combinations incorporating philosophy footwork.
-
Partner up. One client holds bag steady, while the other throws combos directed by coach.
* coach may pull individual client aside to work mits.
4
Shadow boxing- 20 minutes
-
While incorporating Philosophy footwork, this excersize focuses your “walk”
-
How to “walk”: left, right, forward, back, bounce in, bounce out off that stance.
5
Ab work and cool down- final 10 minutes
-
Crunches
-
Situps
-
Stretches
​
*While current class is winding down, next class should be getting ready and gearing up for their classes*
TUESDAY
1
Footwork in ring - 10 minute warm up
-
Philosophy wide stance left right switch and walk
-
Southpaw/righty switch
2
Speed and agility ladder drills (stay on the balls of your feet): 20 minutes
-
Single foot hops
-
Double foot hops
-
Lateral stepping
-
Jumping jacks, or ins outs of each square
-
Lateral criss cross
-
Side shuffle
-
Walking push ups
3
Ring generalship - 20 minutes
-
While incorporating philosophy footwork, ducking and walking under
-
rope in ring.
-
Follow coaches instructions on jabs, rights, duck, one twos etc.
4
Ab work and cool down - final 10 minutes
-
Crunches
-
Situps
-
Stretches​
​
*While current class is winding down, next class should be getting ready and gearing up for their classes*
WEDNESDAY
1
Footwork in ring - 10 minute warm up
-
Philosophy wide stance left right switch and walk
-
Southpaw/righty switch
2
Shoulder circles: 10 minutes
-
With hand weights in mirror and extended wing span, you will be doing small, medium and large circles as coach directs you.
3
Double end bags - 10 minutes
-
Combinations incorporating philosophy footwork.
-
This excersize focuses on reaction time. Consistent and steady
-
combinations.
-
Move around bag with philosophy stance.
* coach may pull individual client aside to work mits.
4
Mirror work/burpees - 20 minutes
-
While incorporating Philosophy footwork, this exercise focuses your “walk”
-
How to “walk”: left, right, forward, back, bounce in, bounce out off that stance.
-
burpees
5
Ab work and cool down - final 10 minutes
-
Crunches
-
Situps
-
Stretches
​
*While current class is winding down, next class should be getting ready and gearing up for their classes*
THURSDAY
1
Footwork in ring - 10 minute warm up
-
Philosophy wide stance left right switch and walk
-
Southpaw/righty switch
2
Ring generalship - 20 minutes
-
While incorporating philosophy footwork, ducking and walking under rope in ring.
-
Follow coaches instructions on jabs, rights, duck, one twos etc.
3
Heavy bag - 10 minutes
-
Combinations incorporating philosophy footwork.
-
Partner up. One client holds bag steady, while the other throws combos directed by coach.
* coach may pull individual client aside to work mits.
4
Shadow boxing - 10 minutes
-
While incorporating Philosophy footwork, this excersize focuses your “walk”
-
How to “walk”: left, right, forward, back, bounce in, bounce out off that stance.
5
Ab work and cool down - final 10 minutes
-
Crunches
-
Situps
-
Stretches
​
*While current class is winding down, next class should be getting ready and gearing up for their classes*
FRIDAY
1
Footwork in ring - 10 minute warm up
-
Philosophy wide stance left right switch and walk
-
Southpaw/righty switch
2
Ring generalship - 10 minutes
-
While incorporating philosophy footwork, ducking and walking under rope in ring.
-
Follow coaches instructions on jabs, rights, duck, one twos etc.
3
Heavy bag - 10 minutes
-
Combinations incorporating philosophy footwork.
-
Partner up. One client holds bag steady, while the other throws
-
combos directed by coach.
* coach may pull individual client aside to work mits.
4
Speed and agility ladder drills (stay on the balls of your feet): 20 minutes
-
Single foot hops
-
Double foot hops
-
Lateral stepping
-
Jumping jacks, or ins outs of each square
-
Lateral criss cross
-
Side shuffle
-
Walking push ups
5
Ab work and cool down - final 10 minutes
-
Crunches
-
Situps
-
Stretches
​
*While current class is winding down, next class should be getting ready and gearing up for their classes*
SATURDAY
1
Sparring and open gym
-
Gym will be open to all patrons and sparring is offered to those who are ready for it based off coaches discretion.
-
Liability waivers required in order to spar
-
Get the feel for what its like to go round for round with an opponent chosen by the coach.