Feed the Creed HIITPLAY Boxing Workout

Written by and featuring Sandra Sorgini (@get_fitss)
Photographer's taken by Arsenik Studios
Gear: Contender’s Clothing

The Full Body, Minimal Equipment, 10 Round HIITPLAY Boxing Workout Designed for the Intense Fitness and Boxing Enthusiast

Read our Create your Own Creed article we posted last week and Feed the Creed with this Insane Contender to Champion Workout and Knockout Your Rocky Fitness Journey Once and For All

Warm- Up:

Jump Rope for 3 minutes followed by Dynamic Stretching Exercises

Cool- Down:

5 minutes of Static Stretching Exercises

WORKOUT PROTOCOL:

30s exercise followed by 10s boxing technique
1 min rest between rounds. Repeat for 10 Rounds (or as many as you can complete)

EQUIPMENT NEEDED:

set of dumbbells
skipping rope

Boxing Stance: Your starting stance for every boxing technique. Feet slightly wider than shoulder width apart with your left foot in front and fists protecting your face. This is Orthodox Stance (for Southpaw have your right foot forward)

GOBLET SQUAT

Glute and Quad Strength Builder

1. Stand with your feet hip or shoulder-width apart, toes pointed straight ahead. Tighten your abs and hold the dumbbell at chest height, hold it vertically and place your palms underneath the top of the weight. Pull the dumbbell close to your body and squeeze your shoulder blades together.
2. Sit your hips back and bend your knees to lower yourself into a squat. Keep the chest up as you squat and squat as low as you can while keeping your back straight (when your back starts to round, that's too low).
3. Drive through the feet as you stand. Squeeze your glutes as you return to a tall standing position.

Tip: If you notice your knees dropping inwards, think ‘spread the floor’. This means twisting both feet outwards into the ground.

JAB, CROSS SPRINT

1. Start in your boxing stance. Feet slightly wider than shoulder width apart with your left foot in front and fists protecting your face. Step forward with left foot and extend left hand forward with control, rotating palm to face down. Snap the left arm back to the starting position.
2. Then perform a cross with your right hand. Use the momentum gained from retracting your left arm and in a full body motion drive the torso and right shoulder forward and straight out.
3. Retract the right arm back to your chin and use the momentum to spring your left arm straight out again.
4. Continue to alternate Jab and Cross as quickly as you can.

DB RENEGADE ROW with PUSH UP

Anti-Rotational Core and Upper Back Strength

1. In a high plank position with your feet hip-distance apart inhale and shift your weight slightly to your left side so more of your weight is supported by your left hand. Your body shouldn't twist—make sure both hips and shoulders remain square to the floor.
2. Squeeze your right shoulder blade toward your spine and draw the dumbbell held in your right hand toward your chest, bending your elbow as you draw the dumbbell toward you. Exhale as you lift the dumbbell. Check your form at the top of the movement—your hips and shoulders should still be square to the floor, the dumbbell should be pulled all the way to your right chest/shoulder, and your right elbow should be pointing up and toward the back of the room.
3. Lower the dumbbell to the floor, returning it to the starting position.
4. Shift your weight to the right side and repeat the exercise, this time drawing the left dumbbell to your left chest/shoulder then return it back to the floor.
5. Perform a push up. Start in a high plank, hands gripping dumbbells and shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Bend your elbows and lower your chest to the floor. Push through your hands to straighten your arms.

UPPERCUT SPRINT

1. Start in your boxing stance. Shift your weight a little bit to the front foot of your boxing stance, lower your stance slightly and drop your left arm (front arm) about one foot to create enough space to generate power.
2. Keep your right hand (back hand) up, protecting your chin at all times.
3. Rotate your hips clockwise, getting your body to create force upwards while returning your position to a regular height.
4. Simultaneously, exaggerate that rotation even further with your shoulders and drive your front hand in an almost straight motion upwards, with your palm toward your face.
5. At the end of this motion your front shoulder should touch/cover your chin
6. Keeping your left hand at your cheek, drive your right arm up, rotating your hips.
7. Continue to perform right and left Uppercuts as quickly as you can.

DB SWING

Strengthen your Posterior Chain- Hamstrings, Glutes, Upper Back

1. Stand tall and still gripping the dumbbell.
2. Keep your arms long and loose while squeezing your shoulder blades together and engaging your core.
3. Soften your knees, shift your body weight into your heels, and lower your butt back and down toward the wall behind you.
4. Driving through your heels, explode through your hips to send the weight swinging upward from your quads. Aim for chest height, with your arms extended.
5. Achieving this finishing position requires you to snap your hips through, contracting your core while squeezing your glutes.
6. As the dumbbell begins to descend, let the weight do the work as you ready your body for the next rep. Shift your weight back into your heels while hinging at your hips and loading both your hamstrings and glutes.
7. Receive the weight of the dumbbell, allowing it to ride back between your legs.
8. As the dumbbell makes the transition from backward to forward, drive through your heels and hips to repeat.

HOOK SPRINT

1. Start in your boxing stance. Keep your right hand at your cheek. Bend your left arm at 90-degree angle, keep your thumb up and swing across.
2. Pivot so that knee and hips face to the right. Return left hand to cheek.

3. Prepare your rear-hand (right hand) to throw a hook. Keep left hand at cheek and bend your right arm at 90-degree angle, thumb up and pivot rear heel when throwing your punch.
4. Continue to perform right and left Hooks as quickly as you can.

WALKING LUNGES WITH DB HAMMER CURLS

Focus on Hamstrings, Glutes, Quads, Abs & Biceps

1. Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
2. Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
3. Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells to your side then press into the floor with your left foot and bring your right leg towards your left.
4. Step forward with your right leg and drop the left knee to the ground. Curl dumbbells up to your shoulder. Continue alternating.

JAB HIGH, JAB LOW

1. Start in your boxing stance. Feet slightly wider than shoulder width apart with your left foot in front and fists protecting your face. Step forward with left foot and extend left hand forward with control, rotating palm to face down. Snap the left arm back to the starting position.
2. Lower into a squat position and step forward with left foot and extend left hand forward with control, rotating palm to face down. Snap the left arm back to the starting position.
3. Continue to perform the Jab High, Jab Low as quickly as you can.

GLUTE BRIDGE HOLD WITH DB CHEST PRESS

Strengthen Chest and Glutes

1. Start on your back with your knees bent and your feet hip distance apart. Hold the dumbbells by your chest.
2. Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
3. Holding the bridge, press the dumbbells to the ceiling directly above your shoulders, then lower back down with control. Be sure to keep maintaining a strong bridge position the entire time.

Tip: Try the head off glute bridge chest press position to alleviate stress on neck and shoulders but still benefit from the glute and hip benefits. If you are on the floor, lay on an Olympic lifting platform with your head over the edge and perform the movement or another option is to lay on a bench with your head over the bench edge.

JAB, JAB, CROSS

1. Start in your boxing stance. Feet slightly wider than shoulder width apart with your left foot in front and fists protecting your face. Step forward with left foot and extend left hand forward with control, rotating palm to face down. Snap the left arm back to the starting position.
2. Repeat the same motion performing a second Jab. Then perform a cross with your right hand. Use the momentum gained from retracting your left arm and in a full body motion drive the torso and right shoulder forward and straight out.
3. Retract the right arm back to your chin and use the momentum to spring your left arm straight out again.
4. Continue to perform the Jab, Jab, Cross as quickly as you can.

DB DEADLIFT to UPRIGHT ROW

Upper and Lower Body Strengthener

1. Stand holding a pair of dumbbells in front of you with an overhand grip. Keep a slight bend in your knees.
2. Hinge forward with your hips, keeping the bend in your knees.
3. Lower the weights, keeping them close to your legs at all times. Move down as far as you can without rounding your back (about mid-shin or slightly lower).
4. Brace your core and squeeze your glutes as you bring the dumbbells back up to starting position.
5. Once you're back in the starting position, pull the dumbbells straight up the front of your body toward your upper chest.
6. Your elbows should be pointing up when you reach the top of the movement then slowly lower the dumbbells to starting position again.

BOXER SKIP

1. Hold rope handles in hands. Lower arms jutt out to the side with your elbows close to your body. Arm and hand movement is minimal. Keep your core tight and use your wrists to spin the rope.
2. Shift your weight from leg to leg with each jump. The feet are always slightly offset, with one leg absorbing slightly more landing force than the other. Imagine lifting your feet off the ground instead of pushing them off the ground.

Tip: To figure out the ideal length of a jump rope step on the center of it with both feet. The ends of the handles should reach your armpits.