Aim: Fitness and Skills

Equipment: 8 Punch Bags, Timer

Number of Participants: 2-10

Duration: 60 minutes (3 minute rounds / 1 minute intervals)

Level: Beginner to Intermediate

Coaching Points:

• Keep an eye on the timer.

• Observe the whole group as well as individuals.

• Create a fun, educational and intense workout.

• Each individual gets one-on-one padwork with the coach.

• Adjust timing of each section depending on the size of the class to fit the hour.

Warm Up

Skipping

• 3 Rounds (12 minutes)

• 15 second bursts of speed at the 00:00 and 00:30 marks on the timer.

Shadowboxing

• 1-2 Rounds (3-7 minutes)

Skills

Bagwork

• 8-12 Rounds (32-48 minutes)

• Rotate on the bags.

• Themes per round:

  • Footwork

  • Head Movement

  • Opposite stance

  • Power

  • Left/right hand only

  • Feints

  • 3/4 punches only

  • Repeated combination

  • High/low pattern

  • Freestyle

Padwork

• One-on-one padwork with the coach.

• 1 round per person (or 2 rounds if the class is small)

• Build a combination, give feedback, keep moving.

• Keep an eye on the group and on the timer. Offer encouragement.

Conditioning

• 8-12 minutes (30 seconds per station, 10 seconds to change)

• Circuit training:

  • Burpee bench

  • Sit-up mats

  • Sandbag squat

  • Battle Ropes

  • Slam balls

  • Hand weights (1kg)

• One person per station (or two people per station for busy classes)

• 2 laps around the circuit.

Cool Down

Shadowboxing

• 1-2 Rounds (3-7 minutes)

Stretch

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