The circuits
You can gradually work up to circuit four as it feels easier.
CIRCUIT ONE
This routine involves performing each exercise for one minute and, after each move has been completed, having a 90-second recovery period. 1 Shadow-boxing punches of your choice
2 Butterfly sit-ups
3 Shadow-boxing punches of your choice
4 Glute bridge
5 Shadow-boxing punches of your choice
6 Toe-reachers
7 Shadow-boxing punches of your choice
8 Scissors
9 Shadow-boxing punches of your choice 10 Sumo squat arm pulse You only have to do 10 mins of exercise – the rest is ‘rest’ time!
CIRCUIT TWO
Exercise for 45 seconds, recover for 15, then start the next move. Have a one-minute recovery break between moves. Repeat three times.
✢ Straight punches only. After every four punches, move position, keeping feet in boxing stance
✢ Squats
✢ Hooks only. After every four punches, move position, keeping feet in boxing stance
✢ Press-ups
✢ Straight punches only. After every four punches, move position, keeping feet in boxing stance
✢ Butterfly sit-ups
✢ Uppercuts only. After every four punches, move position, keeping feet in boxing stance
✢ Plank
CIRCUIT THREE
Try 20 repetitions of each individual exercise, followed by a oneminute recovery break after all five moves. Repeat the whole circuit three times.
✢ Speed punches (straight punches, hooks, uppercuts. Perform the punches in any order of your choice at high speed) ✢ Inchworm
✢ Press-ups
✢ Plank
✢ Toe-reachers
✢ Star jumps
CIRCUIT FOUR
Perform each exercise for one minute and, after each move has been completed, have a 90-second recovery period. Repeat the whole circuit three times.
✢ Shadow-boxing punches of your choice
✢ Scissors
✢ Sumo squat arm pulse
✢ Walk out to plank rotate ✢ Glute bridge
✢ Crunches
✢ Shadow-boxing punches of your choice
Set a nine-minute timer, then:
✢ Do 30 seconds’ work, have 30 seconds’ rest, still bouncing on your toes
✢ Quickly alternate cross and jab
✢ Quickly alternate lead and rear hooks
✢ Quickly alternate lead upper-cut and rear upper-cut