HOW we TRAIN

we work in 3 minute rounds…
🔔 start training (3 mins) 🔔 5 push ups (30 secs)
🔔 start training (3 mins), repeat.

1. skipping

we always start our sessions off with skipping, it warms up the muscles and loosens up the body.

  • 2 rounds of skipping (3 mins each round)

  • 5 push ups in between rounds (30 secs)

2. bags

training on the bags is essential to forming good technique and building strength and power.

  • 3 minute rounds

  • 5 push ups in between rounds (30 secs)

3. pad work

pad work helps you to learn how to move around your opponent

  • 3 minute rounds

  • 30 second rest in between rounds

4. skipping

we always start and finish with skipping.

  • 2 rounds of skipping (3 mins each round)

  • 5 push ups in between rounds (30 secs)

5. core

The power to punch begins in the legs and feet, but in order to transfer this power you must have a strong core.

  • 2–6 rounds of floor based exercises

  • planking, sit ups, leg raises, crunches, russian twists