The February Challenge 2022


WEEK ONE:

A nice simple one to start of the month! 150 SQUATS - 150 PUSH-UPS SIMPLE!

OH BUT IT'S FOR TIME: ;)


THE ROUTINE:

50 SQUATS

10 PUSH-UP

40 SQUATS

20 PUSH-UPS

30 SQUATS

30 PUSH-UPS

20 SQUATS

40 PUSH-UPS

10 SQUATS

50 PUSH-UPS


We'll do it together in class tonight :)

Here's the link The Boxing Coach on YouTube


The aim is sub-8 minutes!


WEEK TWO:

The Core Buster

Do this routine AFTER one of the online classes.


50 Crunches: 2 Sets of 25

100 High-Plank Side-Dips: 4 Sets of 25, Alternating Sides. (2 Sets on each side)

50 Medicine Ball Crunches with Reach: 9lb Med Ball, do the crunch, reach the ball for the skies at approx 45 degree angle with each crunch.

Max. Plank Hold. (5min max)



WEEK THREE:

A quick 3 min warm-up: hit all the major muscle groups. Then this:

2 x 10min rounds of jump rope + exercises

1 min on rope, 1 minute of any exercise(s) of your choosing. (push-ups, jumping jacks, mountain climbers, lunges, squats, burpees, jump squats, shadow boxing, 10 second high knee sprints, plank jacks, explosive pushups, etc.) Complete 1 min of any combination of these exercises and get back on your rope.

Continue this alternating between rope and the exercises for 10 minutes.

Then rest for 2 minutes and repeat!


WEEK FOUR:

5 exercises, 20 reps x 5 rounds with 1min jump-rope in between each round.

Round: (repeat 5 times)

20 Crunches with med. ball

20 Pushups (Explosive Pushups optional)

20 Jumping Jacks

20 Regular Squats (Jump Squats optional)

20 Toe Touches with med. ball.

1 min rope




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