Rocky Montage

Ever since i was a little kid and watched Rocky i've been hooked on the films and the sport. I'm not sure if it's the primal man in me or the admiration for what these guys put themselves through but in my eyes it's a great sport! And my love for boxing has been rekindled by the arrival of "Rocky: The Heavyweight Boxset" and my new speedball. So i'm now on a new workout routine, one that Rocky would be proud of! Now, I have a lot of power thanks to my love for the steel plates, but i know the one thing i need to work on is speed. So this routine is focussing on me improving speed, each "set" is timed at 3 minutes (just like a true boxing round), and my aim is to throw more punches with each workout - it's just shy of actually chasing a chicken! Hopefully after 6 weeks i'll be able to catch greased lighting!

* Skip, 3 minutes
* Rest/jog in place, 1 minute

* Squats, 3 minutes
* Rest/jog in place, 1 minute

* Chest Press, 3 minutes
* Rest/jog in place, 1 minute

* Boxing: Round 1, 3 minutes. Work on individual jab, hook and uppercut. Every 30 seconds: Throw flurry of punches for 10 seconds.
* Rest/jog in place, 1 minute

* Boxing: Round 2, 3 minutes Pick up the pace. combinations: double jab; triple jab; 1-2 (left, right); 1-2-3 (left-right, left hook to chin) etc.
* Rest/jog in place, 1 minute

* Boxing: Round 3, 3 minutes All combinations; vary placement: jab to chin, right to body; jab to body, right to chin; right to body; jab to chin, hook to chin; 1-2-3 jab to chin, right to body, hook to chin.
* Rest/jog in place, 1 minute

* Boxing: Round 4, 3 minutes. All combinations, dance around the bag and weave. Jab and weave, move your feet, move around the bag (opponent)
* Rest/jog in place, 1 minute

* Abs/push-ups, 3 minutes alternating. Use the following abdominal exercises. Oblique crunch/Bicycle/Jackknife. Push-ups: Alternate hand width each set.
* Rest/jog in place, 1 minute

* Skip, 3 minutes, 3 steps forward, 3 steps back, 3 steps to the left and 3 steps to the right.
* Rest/jog in place, 1 minute

* Run in place fast, 3 minutes
* Rest/jog in place, 1 minute

* Skip, 3 minutes, attempt to double some double jumps and keep your knees high to focus on speed.
* Rest/jog in place, 1 minute

* Shadowboxing, 3 minutes. Cool down. Work your technique, practice your punches and the placement of your hands and feet.

Enjoy!