![](https://images.squarespace-cdn.com/content/v1/621de403f1495b150b09a692/b5d02ad3-6197-4f58-8119-5ce01be93052/220704_Keon_Gym_B%26W-111_websize.jpeg)
HOW we TRAIN
we work in 3 minute rounds…
🔔 start training (3 mins) 🔔 5 push ups (30 secs)
🔔 start training (3 mins), repeat.
![](https://images.squarespace-cdn.com/content/v1/621de403f1495b150b09a692/769e20a2-f976-4a36-910d-d7afcd7ee0fe/220704_Keon_Gym_B%26W-38.jpg)
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)
![](https://images.squarespace-cdn.com/content/v1/621de403f1495b150b09a692/4f20deed-4a21-4a23-b439-d5f382687da8/220704_Keon_Gym_B%26W-121.jpg)
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)
![](https://images.squarespace-cdn.com/content/v1/621de403f1495b150b09a692/a2dd6db1-c7e0-4fe2-9952-0df0f9941eed/220704_Keon_Gym_B%26W-266_websize.jpeg)
3. pad work
pad work helps you to learn how to move around your opponent
3 minute rounds
30 second rest in between rounds
![](https://images.squarespace-cdn.com/content/v1/621de403f1495b150b09a692/769e20a2-f976-4a36-910d-d7afcd7ee0fe/220704_Keon_Gym_B%26W-38.jpg)
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)
![](https://images.squarespace-cdn.com/content/v1/621de403f1495b150b09a692/1657019533761-K518NS38ZCYOXMQCLJ3Y/220704_Keon_Gym_B%26W-331_websize.jpeg)
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