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Boxing Rounds

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Circuit 1

  • Jog in Place

    01:00
    1. Stand tall with your feet hip-width apart and your arms bent comfortably at your sides.
    2. Begin lifting your feet alternately in an easy running motion on the spot.
    3. Stay on the balls of your feet and keep your steps light.
    4. Swing your arms naturally in time with your legs.
    5. Hold a relaxed, steady pace for the full interval.

Circuit 2

×2

  • Jab-Cross Combo

    01:00
    1. Stand in a boxing stance with your lead foot forward and both fists up guarding your chin.
    2. Snap a quick jab straight out with your lead hand, then return it to guard.
    3. Follow immediately with a cross, rotating your back hip and shoulder through the punch.
    4. Return the rear hand to your guard and reset your feet.
    5. Repeat the one-two in a steady rhythm, staying light on your feet.

  • Front Kicks

    00:45
    1. Stand tall with your feet hip-width apart and your fists up in a light guard.
    2. Shift your weight onto one foot and lift the other knee toward your chest.
    3. Extend that leg forward, driving through the ball of your foot.
    4. Snap the leg back to the bent-knee position and lower it under control.
    5. Alternate legs, staying balanced and tall through your torso.

  • Jumping Jacks

    00:45
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.

  • High Knees

    00:30
    1. Stand tall with your feet hip-width apart and your arms bent at your sides.
    2. Begin jogging on the spot on the balls of your feet.
    3. Drive one knee up to hip height, then quickly switch to the other.
    4. Pump your arms in time with your legs to keep the rhythm.
    5. Stay tall through your spine and hold the pace for the interval.

Circuit 3

  • Standing Forward Fold

    00:45
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.