What's going on, you guys!
Today we're gonna do
a boxing cardio workout.
A little bit on the HIIT,
high-intensity side,
as each exercise is going for 30 seconds.
And I actually borrowed
a few exercises from '90s cardio boxing,
so if you want to blast me on those,
I'm guilty as charged.
I've got 18 exercises for you lined up,
each lasts 30 seconds.
We're gonna go for one set,
that's gonna be 9 minutes,
you're gonna get a one minute break,
and then we're gonna go
for the next 9-minute block
to complete the workout.
Starting off each exercise,
first one I've got Jumping Jacks.
Then we're moving onto Shoeshine.
Then we're moving onto Pendulum
with the jab, moving in and out.
Next is running knee-ups,
get those knees high.
Next, cross pivot punches
to work on rotation and pivoting.
Six, bicycle kicks while standing
to work on your abs and also
a little bit of foot movement and jumping.
Rockbacks, lateral motion,
moving back and forth with the punches.
One-twos with movement,
boxing and footwork together.
Nine, imaginary speed bag.
This is something that you
just gotta have fun and play with.
'90s stuff right there.
Jump squats, it's gonna be challenging,
get down and jump up and keep going.
Skip rope, imaginary skip rope.
Just take it easy, give yourself
a little break within the set.
Punch pop-ups, little many jumps,
two hands punching.
Hook punches to work on rotation,
body, body, head, head.
Split lunges
for leg endurance and stability.
This is gonna be tough.
Working the slip line,
Rocky style, but with the hooks.
Slip-punch-punch to work on your
counter-punching and head movement.
Mountain climbers
for just overall intensity.
And finishing off
with Hagler style crunches.
Now, if you want just
the audio of this workout,
I've started a Patreon page,
where I'm taking
the audio files of these workouts,
putting them there, so you can join,
subscribe to my Patreon.
And you can download these files directly
so you can work out with them any time.
And this is gonna go for some
of my other shadowboxing workouts
that you see on YouTube.
The audio files,
if you don't have them already,
you go to my Patreon, I'll leave
a link down in description below.
You can go and you can download them
and work out to them at your convenience.
All right contenders, I hope you're
ready for this boxing cardio workout.
Let's go!
(Boxing bell)
Jumping jacks, go!
Steady pace,
just getting our body ready and breathing.
♪ Rhythmic electro music ♪
♪  ♪
Feet wide, hands up.
Keep your body moving, stay relaxed.
♪  ♪
Each section is gonna be 30 seconds,
so you gotta pace yourself.
♪  ♪
(Boxing bell)
Next one, Shoeshine!
A little bit of speed.
Steady pace, but speed.
Let the hands roll.
Quick feet, quick feet,
but don't go too crazy.
♪  ♪
Make sure you're breathing, of course.
♪  ♪
(Boxing bell)
Pendulum with the jab, in and out.
In and out with the jab.
More on the front foot, in and out.
If you're southpaw,
you can let the right leg be forward.
Jab.
Jab.
Jab.
Steady pace.
♪  ♪
Little short bouncing steps.
You can move the back leg too.
♪  ♪
(Boxing bell)
Running knee-ups!
This is gonna be a little bit challenging.
Try to hang as best as you can.
Knees up as high as you can.
But you gotta gauge it,
based on your skill and ability.
♪  ♪
Up,
Up, up,
Up, up, up,
Up, up, up, up.
Left-right,
Left-right, left-right,
Left-right, left-right, left-right.
Keep moving, this is a little bit hard.
♪  ♪
Hang in there, hang in there.
(Boxing bell)
Cross punches!
Twisting with the punch, pivot!
Pivot on each punch.
Steady pace, steady pace, bend your knees.
Breathing out on each punch.
Bend your knees, stay low enough.
♪  ♪
That's it, that's it.
Steady, hang in there!
(Boxing bell)
Standing bicycle kicks, ready!
Knees up with the bounce.
Left bounce,
right bounce.
Left bounce,
right bounce.
Kind of like, standing bicycle kicks,
little bit of a pop, little bit of
a jump to help you get that knee up.
♪  ♪
It's almost like the running
with the knee-ups,
but just a little bit of
a jump in there to help you.
Tuck.
And tuck.
(Boxing bell)
Rockbacks, steady with movement,
left and right.
And punching in synchronism.
Put the hands and the feet together.
Right, left, right, left.
Rocking back and forth, steady pace.
♪  ♪
That's it, that's it, steady pace.
♪  ♪
(Boxing bell)
One-twos with movement!
Ready, one-two, move back.
Move forward,
one-two.
Move back.
Move forward,
one-two.
Go at your own pace.
Moving back a few seconds,
moving forward and then one-two.
Back for a little bit,
and then forward, and one-two.
♪  ♪
(Boxing bell)
Ready, speed bag, imaginary speed bag.
This one is from
some '90s cardio kickboxing.
Get the hands rolling, just keep yourself
moving with a little bit of bounce,
make sure you have some bounce in there.
♪  ♪
That's it, that's it,
switch sides if you want.
Have fun with it, play with it.
Move around a bit.
♪  ♪
(Boxing bell)
Ready, jump squats!
This is a little bit harder,
got to hang in there!
Use your arms to help you.
Down,
Down, up!
Down,
Down, up!
Down,
Down, up!
A good solid push, you don't have
to just to your max vertical,
but just a good solid push,
bend the knees and back up again.
♪  ♪
(Boxing bell)
Ready, skip rope!
Imaginary skip rope, this should be
kind of, like a nice little break for you.
Steady pace, just bopping back and forth.
Skipping like a boxer.
Back and forth,
steady pace, nice and easy.
Rocking on the feet,
on the balls of the feet.
Skipping rope.
♪  ♪
(Boxing bell)
Okay, punch pop-ups!
Punching up in the air,
two hands and little jumps with it.
Punch!
Punch!
Punch, little pop-ups, little jumps.
♪  ♪
Stay steady, stay steady and pop!
Put those punches up straight above you.
♪  ♪
That's it, that's it,
hang in there, breathing.
♪  ♪
(Boxing bell)
And hook punches in your stance, go!
Body,
Body, body.
Head,
Head, head.
Body,
Body, body.
Head,
Head, head.
Body,
Body, body.
Head,
Head, head.
Keep going, go at your steady pace.
Punch,
Punch, punch,
Punch, punch, punch,
Punch, punch, punch, punch.
Hook punches!
Twist at the waist,
bring that shoulder into the shot.
Turn,
Turn, turn,
Turn, turn, turn,
Turn, turn, turn, turn.
Body,
Body, body.
Head,
Head, head.
That's it, keep going.
♪  ♪
(Boxing bell)
All right, split lunges with the jump!
Split!
Split!
Split!
This is hard, hang in there!
You gotta last for the 30 seconds.
Go as low as you can.
And as you get better, go lower.
Okay, and for now if you're a little bit
high in your stance, that's okay.
As you get better, go lower.
Steady pace, keep moving.
♪  ♪
(Boxing bell)
Ready, slip line, duck and hooks!
So duck,
So duck, hook.
Duck back,
Duck back, hook.
Duck back,
Duck back, hook.
Duck back,
Duck back, hook.
Under,
Under, hook.
Under,
Under, hook.
Work on the slip line, back and forth.
Keep going!
♪  ♪
Hook!
Hook!
Hook!
That's it, keep going, keep going!
Get under,
get under those shots and counter.
♪  ♪
Awesome!
Okay, ready, slip-punch-punch!
Slip,
Slip, punch-punch!
Back and forth!
Slip,
Slip, punch-punch.
Slip,
Slip, punch-punch!
Any punch you want,
the straight one is usually the easiest.
Slip,
Slip, punch-punch.
Slip,
Slip, punch-punch.
♪  ♪
Nice, keep going!
Steady pace, breathing.
Push yourself if you can,
we're near the end.
Two more to go for this first set.
♪  ♪
(Boxing bell)
Down, mountain climbers!
Now, just do this steady,
doesn't have to be too fast.
Knee up, knee up, knee up!
One foot on the ground at the time,
don't let both feet touch.
Switch,
Switch, switch,
Switch, switch, switch,
Switch, switch, switch, switch.
This is gonna be hard, hang in there!
Keep going, breathing.
Hold yourself, hang in there.
♪  ♪
(Boxing bell)
Nice!
Okay, roll over!
Crunches, Hagler style.
Knees up with the arms swing.
That's what I call them,
Hagler style crunches.
Ready, steady, knees up with the arms.
Arms and knees together.
Open,
Open, close.
Open,
Open, close.
That's it, give yourself a nice tuck.
Keep going,
we're almost at the end of set one.
♪  ♪
Go, go, go, steady.
♪  ♪
(Boxing bell)
All right, nice work!
You've made it through the first set.
Not, that is not easy.
Because some of those exercises
are more on the anaerobic strength side,
you really have to push yourself through,
you have to pace yourself,
and recover with those lighter,
more aerobic exercises.
But congrats
on making it straight through!
Have a sip of water,
catch your breath, take a break.
And get ready,
set number two is coming up.
♪  ♪
♪  ♪
♪  ♪
♪  ♪
Ready in a few seconds.
(Boxing bell)
Jumping jacks, go!
Steady pace.
♪  ♪
Feet wide, hands up.
Keep your body moving, stay relaxed.
♪  ♪
(Boxing bell)
Next one, shoeshine!
A little bit of speed.
Steady pace, but speed.
Let the hands roll.
Quick feet, quick feet,
but don't go too crazy.
♪  ♪
Make sure you're breathing, of course.
♪  ♪
Pendulum with the jab, in and out.
In and out with the jab.
More on the front foot, in and out.
If you're a southpaw,
you can let the right leg be forward.
Jab.
Jab.
Jab, steady pace.
♪  ♪
Little short bouncing steps.
You can move the back leg too.
♪  ♪
(Boxing bell)
Running knee-ups!
This is gonna be a little bit challenging.
Try to hang as best as you can.
Knees up as high as you can.
♪  ♪
Up,
Up, up,
Up, up, up,
Up, up, up, up.
Left-
Left-right.
Left-
Left-right.
Left-
Left-right.
Keep moving, this is a little bit hard.
♪  ♪
Hang in there, hang in there.
(Boxing bell)
Cross punches!
Twisting with the punch, pivot!
Pivot on each punch!
Steady pace, steady pace, bend your knees.
Breathing out on each punch.
♪  ♪
Bend your knees, stay low enough.
♪  ♪
That's it, that's it.
Steady, hang in there!
(Boxing bell)
Standing bicycle kicks!
Ready,
knees up with the bounce.
Left bounce,
Left bounce, right bounce.
Left bounce,
Left bounce, right bounce.
Kind of like, standing bicycle kicks,
a little bit of a pop.
A little bit of a jump
to help you get that knee up.
♪  ♪
Tuck and tuck.
♪  ♪
(Boxing bell)
Rockbacks, steady with movement.
Left and right,
and punching in synchronism.
Put the hands on the feet together.
Right,
Right, left.
Right,
Right, left.
Rocking back and forth, steady pace.
♪  ♪
That's it, that's it, steady pace.
♪  ♪
(Boxing bell)
One-twos with movement.
Ready?
One-two, move back.
Move forward,
one-two.
Move back.
Move forward,
one-two.
Go at your own pace.
Moving back a few seconds, moving forward.
And then one-two.
Back for a little bit and then forward.
And one-two.
♪  ♪
(Boxing bell)
Ready, speed bag.
Imaginary speed bag.
This one is from
some '90s cardio kickboxing.
Get the hands rolling, just keep yourself
moving with a little bit of bounce.
Make sure you have some bounce in there.
♪  ♪
That's it, that's it.
Switch sides, if you want.
Have fun with it, play with it.
Move around a bit.
♪  ♪
(Boxing bell)
Ready, jump squats!
This is a little bit harder,
gotta hang in there!
Use your arm to help you.
Down,
Down, up!
Down,
Down, up!
Down,
Down, up!
A good solid push!
You don't have to jump
to your max vertical,
but just a good solid push.
Bend the knees and back up again.
♪  ♪
(Boxing bell)
Ready, skip rope!
Imaginary skip rope.
This should be kind of, like,
a nice little break for you.
Steady pace, just bopping back and forth.
Skipping like a boxer.
Back and forth,
steady pace, nice and easy.
Rocking on the feet,
on the balls of the feet.
Skipping rope.
♪  ♪
♪  ♪
(Boxing bell)
Okay, punch pop-ups!
Punching up in the air,
two hands and little jumps with it.
Punch!
Punch!
Punch, little pop-ups, little jumps.
♪  ♪
Stay steady, stay steady, and pop!
Put those punches up straight above you.
♪  ♪
That's it, that's it,
hang in there, breathing.
♪  ♪
(Boxing bell)
And hook punches in your stance, go!
Body,
Body, body.
Head,
Head, head.
Body,
Body, body.
Head,
Head, head.
Body,
Body, body.
Head,
Head, head.
Keep going, go at your steady pace.
Punch,
Punch, punch,
Punch, punch, punch,
Punch, punch, punch, punch.
Hook punches!
Twist at the waist,
bring that shoulder into the shot.
Turn,
Turn, turn,
Turn, turn, turn,
Turn, turn, turn, turn.
Body,
Body, body.
Head,
Head, head.
That's it, keep going.
♪  ♪
(Boxing bell)
All right, split lunges with the jump.
Split.
Split.
Split.
This is hard, hang in there.
You gotta last for the 30 seconds.
Go as low as you can.
And as you get better, go lower.
Okay, and for now if you're a little bit
high in your stance, that's okay.
As you get better, go lower.
♪  ♪
Steady pace, keep moving.
♪  ♪
(Boxing bell)
Ready, slip line, duck and hook.
So duck,
So duck, hook.
Duck back,
Duck back, hook.
Duck back,
Duck back, hook.
Duck back,
Duck back, hook.
Under,
Under, hook.
Under,
Under, hook.
Working the slip line, back and forth.
Keep going.
♪  ♪
Hook.
Hook.
Hook.
That's it, keep going, keep going.
Get under,
get under those shots and counter.
♪  ♪
(Boxing bell)
Awesome!
Okay, ready, slip-punch-punch!
Slip-
Slip-punch-punch.
Back and forth.
Slip,
Slip, punch-punch.
Slip,
Slip, punch-punch.
Any punch you want,
the straight one is usually the easiest.
Slip,
Slip, punch-punch.
Slip,
Slip, punch-punch.
♪  ♪
Nice, keep going, steady pace.
Breathing.
Push yourself if you can,
we're near the end.
Two more to go for this set.
♪  ♪
(Boxing bell)
Down, mountain climbers!
Now, just do this steady.
It doesn't have to be too fast.
Knee up,
Knee up, knee up,
Knee up, knee up, knee up.
One foot on the ground at the time,
don't let both feet touch.
Switch,
Switch, switch,
Switch, switch, switch,
Switch, switch, switch, switch.
This is gonna be hard, hang in there.
♪  ♪
Keep going, breathing.
Hold yourself, hang in there.
♪  ♪
(Boxing bell)
Nice!
Okay, roll over!
Crunches, Hagler style.
Knees up with the arms swing.
♪  ♪
Ready, steady, knees up with the arms.
Arms and knees together.
Open,
Open, close.
Open,
Open, close.
That's it, give yourself a nice tuck.
♪  ♪
Go, go, go, steady!
♪  ♪
(Boxing bell)
All right, contenders, nice work!
You made it through two of those,
now, if you're feeling fresh,
if you're a super freak, feeling strong,
go back and start over
and do a couple more sets,
if you feel that
you've got the juice for it.
But I think that even right there, that's
quite a good workout just to start with.
Or you can do the same thing
over again in a couple of days,
but really just push yourself in
those intervals at a higher intensity.
Now, if you like this kind of workout,
let me know what you think.
Let me know if you want to see
something else, something different.
More intense, longer duration,
shorter, more high-intensity,
let me know what you like,
what you don't like.
And we'll see what
we can do in the next workout
to tailor it to exactly what you want.
All right contenders,
make sure to like the video, subscribe.
Check out my Patreon!
Check out https://precisionstriking.com/
And I'll see you in the next video,
thanks for watching!
Peace!
