Fitness Boxing Lesson Plan
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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