Total Body Bootcamp – The Boxer

06. Nov, 2011 4 Comments

The Boxer – 3 minute rounds

Each round involves a station of couplets that you perform for 3 minutes.  Perform the prescribed number of reps for each exercise.  Within a station, perform as many rounds of the 2 exercises as you can in the 3 minutes.  Take one minute rest between rounds.

1)Jump Rope x 40 and Mountain Climbers x 10 ea
2)KB High Pull x 15, Push ups x 10
3) Band row with Lunge x 20 total, Mountain Jumpers x 10
4) Dips x 20, Squats x 20
5) Squat Thrusts x 8, Mountain Scissors x 15
6) T Stabilization x 10 total, Suicide Planks x 10

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Total Body Bootcamp

4 Responses to “Total Body Bootcamp – The Boxer”

  1. Karin Reply 21. Nov, 2011 at 6:17 pm

    You are awesome !!! thatks so much for all that you share with us. You are a true blessing.. :-)
    Happy Thanksgiving, enjoy your family

  2. Scott Colby Reply 22. Nov, 2011 at 3:06 am

    You’re welcome Karin. Thank you for your support and nice words. Happy Thanksgiving to you and your loved ones too. :)

  3. Mary Reply 23. Nov, 2011 at 2:13 am

    oooay! Thanks for this! Love these workouts! You are awesome!!

  4. Bethany Reply 23. Nov, 2011 at 4:54 pm

    Hey Scott,
    I did a variation of this with my bootcamp class this morning and they had a blast! They worked as partners and these were the stations (same 3 minute rounds)
    1. 15 yrd Band Runs (my bootcampers affectionately call these chariot runs) and side to side hurdle step overs (with weight overhead) x10
    2. 30 yrd medicine ball press (press throw the ball as far as you can, run to it and keep going to the line) and Jump Rope x20
    3. Medicine ball chest pass with 180 degree jump squats x10 and Mountain Climbers x20
    4. Ladder hopscotch x2 and Band Row with lunge x10
    5. KB swings x15 and T-stabilizers x10

    Happy Thanksgiving!