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Moderate Workout

Boxing

Moderate   40 minutes

Target Areas: Shoulders, Legs

Equipment: Pull Up Bar, Chair, Jump Rope

Boxing
Tags
Home Gym Workouts Shoulder Workouts Pull Up Bar Workouts Chair Workouts Jump Rope Workouts

Exercises

Set 1: 1 round
Running
Running
2 mins 30 secs
Rest
Rest
20 seconds
Shadow Boxing
Shadow Boxing
3 minutes
Rest
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
5 seconds
Sit-Ups
Sit-Ups
30 seconds
Plank
Plank
30 seconds
Rest
Rest
10 seconds
Chin-Ups
Chin-Ups
30 seconds
Rest
Rest
5 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
5 seconds
Squats
Squats
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
2 minutes
Rest
Rest
20 seconds
Shadow Boxing
Shadow Boxing
3 minutes
Rest
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
5 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
10 seconds
Pull-Ups
Pull-Ups
30 seconds
Rest
Rest
5 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
5 seconds
Lunges
Lunges
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Running
Running
2 mins 30 secs
Rest
Rest
20 seconds
Shadow Boxing
Shadow Boxing
3 minutes
Rest
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
5 seconds
Sit-Ups
Sit-Ups
30 seconds
Plank
Plank
30 seconds
Rest
Rest
10 seconds
Chin-Ups
Chin-Ups
30 seconds
Rest
Rest
5 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
5 seconds
Squats
Squats
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
2 minutes
Rest
Rest
20 seconds
Shadow Boxing
Shadow Boxing
3 minutes
Rest
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
5 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
10 seconds
Pull-Ups
Pull-Ups
30 seconds
Rest
Rest
5 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
5 seconds
Lunges
Lunges
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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