Boxing Fitness Circuit for Odd Numbers
Have you ever faced the challenge of having an odd number of participants in a boxing fitness class Don't worry! With a little creativity, you can turn those uneven numbers into exciting & fun workouts that keep everyone engaged. Here’s how to design a boxing fitness circuit for 13 participants using only boxing gloves, boxing pads, and an agility ladder.
Stations: Divide your circuit into 7 stations—6 for partner boxing drills and 1 agility station for the odd participant:
Station 1: Jab- right cross combinations to build speed and accuracy.
Station 2: Jab, right cross, left hook
Station 3: Left & right uppercuts
Station 4: Right cross, left hook, right cross
Station 5: Jab, jab, right cross, left hook
Station 6: Right uppercut, left hook, right cross
Agility Station: Ladder drills like lateral movements, quick steps for footwork and agility.
Timing: Spend 1 minute actively working at each station. Take a 30-second break after each station to rest and prepare for the next round.
Rotation System: Punchers rotate clockwise after their break. The odd person at the agility ladder joins the boxing circuit as a puncher in the next round, while a new participant switches to the ladder.
Swapping Roles: Once punchers complete a full circuit, they swap roles with their partners. Punchers transition into pad holders, while pad holders put on boxing gloves to become punchers. To keep the circuit flowing seamlessly, give a 10-second warning before each rotation. This helps participants stay prepared and ensures smooth transitions between stations.
For added variety: Beginners can reduce the work time to 45 seconds and extend the breaks to 45 seconds.
Advanced participants can add challenges during their breaks, such as holding a plank or shadowboxing.
Warm-Up and Cool Down: Warm-up and cool-down exercises & stretches are recommended to prepare participants for the workout and help them recover afterward.
Draw Your Class Setup: For a clearer understanding, sketch out the layout of stations on a piece of paper make sure enough space for all drills to be performed safely. The agility ladder should be positioned separately to allow free movement without interfering with boxing pairs. Use numbers or labels like "Station 1: Jab-Cross etc. By structuring your boxing circuit this way, it ensures inclusivity, skill-building, and cardiovascular conditioning.