Warm-Up (15 minutes)

• Jump Rope: 10 minutes non-stop to get your heart rate up and your muscles warmed up. Focus on maintaining a steady rhythm, and feel free to mix in some variations (single-leg jumps, side-to-side, high knees) to keep it engaging.
• Dynamic Stretching: 5 minutes focusing on arms, legs, and core. Include arm circles, leg swings, and torso twists to ensure all your major muscle groups are limber and ready for the workout.

Boxing Drills (30 minutes)

Perform 10 three-minute rounds with 30-second breaks in between. Each round focuses on different combinations to enhance technique, speed, and power. Use a heavy bag for these drills.

1. Round 1: Jabs only. Focus on speed and form.
2. Round 2: Double jabs, moving around the bag.
3. Round 3: Jab – Cross (One-Two) combinations. Concentrate on the fluidity of your movements.
4. Round 4: Incorporate the left hook into your combos (Jab-Cross-Hook).
5. Round 5: Jab – Cross – Left Hook – Right Uppercut. Start to introduce more complex combinations.
6. Round 6: Freeform combinations. Use any punches you’ve practiced so far, focusing on speed and accuracy.
7. Round 7: Defensive movements. Practice your slips and rolls in between combinations.
8. Round 8: Power punches. Emphasize throwing your punches with more force, regardless of the combination.
9. Round 9: Endurance round. Try to maintain a high intensity of punching throughout the round.
10. Round 10: Cool down pace. Focus on technique, moving around the bag, and light punches.

Core and Conditioning (10 minutes)

• Plank: 3 sets of 1 minute each to strengthen your core.
• Sit-Ups: 3 sets of 15 reps to further work on your abdominal muscles.
• Push-Ups: 3 sets of 15 reps to build upper body strength.

Cool Down (5 minutes)

• Light Stretching: Focus on gently stretching your arms, shoulders, legs, and back to help your muscles recover and reduce the risk of injury. Pay particular attention to your shoulders and arms due to the intensive boxing drills.
• Deep Breathing: 2 minutes of deep breathing exercises to help lower your heart rate and relax your body.

Notes:

• Hydration: Remember to stay hydrated throughout the workout, especially during breaks.
• Rest: Listen to your body. If you need more than 30 seconds of rest between rounds, take what you need to maintain good form and prevent injury.
• Adjustments: Feel free to adjust the number of rounds or the duration of each round to match your fitness level. The key is consistent improvement and pushing your limits safely.

This routine offers a balanced approach to boxing training, incorporating cardiovascular work, technique, power, and endurance. As you progress, you can adjust the complexity of the combinations and the intensity of the workout to continue challenging yourself.