All right, so in this video we're gonna do the actual circuit
that I used to do when I was competing in amateur boxing.
I'm gonna do four rounds of it today,
actually I've already shot it,
and I missed one section, so I punished myself
and punished you guys by doing extra round.
So you can do five sets of it.
When I was competing, I used to do eight.
Eight was where I would push myself to.
Now, how do you use this circuit?
Well, you could use it at the end of your workout,
sort of as a general conditioner.
Or if you find that your skill is doing all right,
but you want to ramp your conditioning up,
you do it before your workout.
So after you warm up, you skip,
maybe do shadow boxing,
and then you would do that.
Often, when I knew I was out of shape,
I wanted to train tired, I wanted to push my raw conditioning first.
So we're gonna do this,
it consists of bicycle kicks for abs,
roll over to push-ups,
then mountain climbers, then punch hops.
Then burpees, then shoeshine.
Each section is 15 seconds with 30-second break,
then we roll it over and start again.
So we're gonna do five rounds,
four full, fifth when I miss one exercise.
All right, now, remember to jab that subscribe button.
And if you miss with the jab, hit it with the right hand, hit it with the lead hook,
anything you can do to hit that subscribe button.
All right, let's get started for the workout!
All right, ready with bicycle kicks.
Go!
Hands behind the head, fingers interlocked or touching,
elbows slightly touching the knees,
make sure you're breathing, keep a consistent pace.
♪ Vigorous instrumental music ♪
All right, switch, push-ups!
You don't have to go too hard or crazy on these,
just be consistent.
Let your chest or your upper stomach touch the ground.
Exhaling on each push.
♪ ♪
All right, ready? Switching to mountain climbers.
♪ ♪
Consistent pace.
Knees up, knees up.
♪ ♪
All right, punch hops, now, it's just a short little hop.
If you have a hard time with your knees, then come up a little bit higher.
Or you could put your heels to the ground,
if you have a hard time with these.
I'm doing two punches at a time,
but you can do one punch per hop, it's up to you.
Readying the burpees, go!
♪ ♪
I used to get about six in these 15 seconds,
maybe 7 if I'm pushing hard.
♪ ♪
All right, finish off with speed, hand speed shoeshine.
G
Go
Go,
Go, g
Go, go
Go, go,
Go, go, g
Go, go, go
Go, go, go,
Go, go, go, g
Go, go, go, go
Go, go, go, go,
Go, go, go, go, g
Go, go, go, go, go
Go, go, go, go, go,
Go, go, go, go, go, g
Go, go, go, go, go, go
Go, go, go, go, go, go!
♪ ♪
Push, push, push!
♪ ♪
And time, relax.
Relax your body as much as you can.
You get about 30 seconds to relax.
Have a light sip of water, if you need it.
Now, I think it's the third or fourth set, when I missed one of the exercises.
So we added a bonus set to make up for that.
And overall, we're gonna still get in a lot of work
in a four and 3/4 circuits.
♪ ♪
Getting set for bicycle kicks, on your back,
relaxing, and...
Go!
Left, right, left, right, try to keep the same pace.
Fast, but a steady pace through all the sets.
Exhale, breathing, elbows to the knees.
Steady, steady.
♪ ♪
Ready? Push-ups, go!
Same thing as before.
Steady pace, exhale on the push.
These used to be easy for me, now they're the hardest thing.
So different aspects will switch
depending on your fitness and your strength.
Ready? Right into mountain climbers!
Try to keep your body level,
nice long strides, one at a time.
Not both feet touching at the same time,
not switches, just one foot at a time.
Knees tucked.
Ready? Punch hops!
Just small little hops, come a centimeter off the ground.
Then again, if you have a hard time with your knees,
then come up a bit on these, it will be more like an official squat.
one punch per hop or two.
Ready? Right into burpees, go!
You can see how I set these up, the transitions are pretty smooth.
Other than...
bicycle kicks to push-ups, the transitions are pretty smooth.
♪ ♪
And shoeshine, go!
Quick hands, quick feet,
G
Go
Go,
Go, g
Go, go
Go, go,
Go, go, g
Go, go, go
Go, go, go,
Go, go, go, g
Go, go, go, go
Go, go, go, go,
Go, go, go, go, g
Go, go, go, go, go
Go, go, go, go, go!
♪ ♪
Let yourself be loose!
♪ ♪
And time, great work!
That's set number 2.
Here I got a sip of Perrier Grapefruit .
Perrier, just a little morning sparkling water.
Make sure you're breathing, relax your arms, relax your shoulders.
Get ready in position for bicycle kicks again.
Relax yourself as much as possible.
And go!
Bicycle kicks, elbows to the knees!
Breathing, hands behind the head, consistent!
♪ ♪
Steady, steady, steady...
And push-ups!
Go!
Get full extension on these, no short ones!
Exhale, exhale when you push!
♪ ♪
Oh, it's getting hard, it's getting hard.
Third set is catching up.
Ready? Punch hops!
This is a break for me, believe it or not.
Push-ups were harder.
But you're gonna find...
you all are gonna have a weakness and strength in doing these circuits.
♪ ♪
And ready, right into burpees, go!
Try to at least get in six!
If you're really fast, you can get in seven.
♪ ♪
All right, right into shoeshine, here we go, this is the fun part.
Speed, loose, let your hands roll.
♪ ♪
G
Go
Go,
Go, g
Go, go
Go, go,
Go, go, g
Go, go, go
Go, go, go,
Go, go, go, g
Go, go, go, go
Go, go, go, go,
Go, go, go, go, g
Go, go, go, go, go
Go, go, go, go, go!
♪ ♪
Speed, speed, speed!
All right, nice!
♪ ♪
Through almost five total sets,
I was planning to do four, but I'm doing a little bit extra.
I used to do eight back in the day.
So after you've done this, you can always start over
and do three more sets if you want to do eight.
♪ ♪
And again, if you're having a hard time with these,
do them at your own pace.
Eventually, the goal is to get explosive and quick,
but find your pace.
♪ ♪
All right, relaxing, getting ready for the next set.
And go, bicycle kicks, same as before!
Consistent, steady and fast!
Breathing.
♪ ♪
And push-ups!
As much full extension as you can!
These are getting harder!
Push through, nice!
Mountain climbers!
Find your pace!
Left, right,
left, right, left, right,
left, right, left, right!
♪ ♪
One leg at a time, touch and go, touch and go!
♪ ♪
And right into punch hops.
Just short little jumps on the balls of your feet.
♪ ♪
Find the depth and the range that you like.
Two punches per hop, if you can.
And right into burpees, go!
♪ ♪
Now for the burpees, the push-up...
We're doing the push-up earlier, so it's not important right now.
You're gonna work those legs as much as you can.
Focus on the legs!
And shoeshine, speed!
Let your hands be loose, roll it, roll it.
♪ ♪
Oh, fantastic, nice work!
Nice work!
♪ ♪
So, relax...
Get a sip of water.
Make sure you're breathing.
Move around, if you want.
We will get ready for the final set.
This is it.
Bicycle kicks!
G
Go
Go,
Go, g
Go, go
Go, go,
Go, go, g
Go, go, go
Go, go, go,
Go, go, go, g
Go, go, go, go
Go, go, go, go,
Go, go, go, go, g
Go, go, go, go, go
Go, go, go, go, go,
Go, go, go, go, go, g
Go, go, go, go, go, go
Go, go, go, go, go, go!
♪ ♪
Push yourself through, push yourself through!
Last set is getting hard, that's for sure.
And push-ups, go!
Grind these out!
♪ ♪
Oh, it's getting tough for me, that's for sure.
I gotta work on my push-ups, no doubt.
Keep going, keep going, keep going.
Mountain climbers!
Steady pace, left, right, left, right!
Left, right, left, right!
Tuck that knee high!
♪ ♪
And punch hops, quick!
Paw!
Pow!
Paw!
One or two hands, whatever you like.
Get into your rhythm.
♪ ♪
All right, push out final set of burpees, nice!
♪ ♪
Up!
♪ ♪
All right, right into shoeshine, here we go!
The grand finale, speed, push, push, push!
Loose, hands fast!
G
Go
Go,
Go, g
Go, go
Go, go,
Go, go, g
Go, go, go
Go, go, go,
Go, go, go, g
Go, go, go, go
Go, go, go, go!
♪ ♪
Nice!
And time.
All right, congratulations, way to work!
Nice work, five sets are not easy.
Make sure to catch your breath.
Relax, walk around.
Congratulate yourself on that hard work.
These circuits were what I used to do during competition.
They are definitely not easy.
Now, remember to check out my other shadow boxing workouts.
Click on one of the boxes there
to check out some of my other videos, shadow boxing workouts.
I've got a lot of other workouts for you to try and enjoy,
and then also, on each of those
you can go to my website https://precisionstriking.com
and download the audio file direct,
if you want to take those audio files with you
anywhere you want to go.
All right, thanks for watching, guys! Peace!