12 round 6 station Fight workout revisited and edited

12 three minute rounds with 1 minute shake outs/rest using a simple boxing timer. Pro boxer 12 rounds competition.

station 1- 30 sec. resistance band
station 2- 30 sec. body exercise-push up/back exercise
station 3- 30 sec. sit ups-boxing (attack and defense style)
station 4- 30 sec. medicine ball
station 5- 30 sec. body exercise-legs or abs
station 6- 30 sec. two 5 lb. hand weights
rest- shake outs (light relaxed hopping)

Round 1-

station 1- 30 sec. resistance band:drilling jab/cross punches
station 2- 30 sec. body exercise: burpies
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball: over shoulder throw
station 5- 30 sec. body exercise: push ups
station 6- 30 sec. 5 lb. hand weight- punching jab cross
rest-alternate left and right leg

Round 2-
station 1- 30 sec. resistance band- hook punches
station 2- 30 sec. body exercise-back bridge
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- over head squat lifts
station 5- 30 sec. body exercise-neck bridge
station 6- 30 sec. 5 lb. hand weight- military press for speed
rest- shake outs- double hopping: left then right

Round 3
station 1- 30 sec. resistance band-uppercuts
station 2- 30 sec. body exercise-supermans
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-twist waist holding ball
station 5- 30 sec. body exercise-hindu squats
station 6- 30 sec. 5 lb. hand weight-hook-bob/weave-hook combo
rest- shake outs:crossing feet X style

Round 4
station 1- 30 sec. resistance band: pulling to waist/row in horse stance
station 2- 30 sec. body exercise: wide push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-hit body with medicine ball
station 5- 30 sec. body exercise- scissors (abs)
station 6- 30 sec. 5 lb. hand weight-5 speed punches in/out of range
rest- shake outs: muhammed ali style

Round 5
station 1- 30 sec. resistance band- wrestling grapple yanks
station 2- 30 sec. body exercise-mountain climbers
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- thai skip knees to ball
station 5- 30 sec. body exercise- switch drop stance left and right
station 6- 30 sec. 5 lb. hand weight: freestyle shadow box
rest- shake outs: high knees style

round 6
station 1- 30 sec. resistance band-judo throw
station 2- 30 sec. body exercise-wall sits (iron shirt breathing)
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-jujitsu guard- medicine ball between knees and twist left and right
station 5- 30 sec. body exercise- scorpions
station 6- 30 sec. 5 lb. hand weight: pivot step 180/duck, blast punches
rest- shake outs:heel to butt kicks

round 7-
station 1- 30 sec. resistance band-major hip throw squat
station 2- 30 sec. body exercise- T push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- cherry pickers
station 5- 30 sec. body exercise- side obliques from elbow side plank
station 6- 30 sec. 5 lb. hand weight- hook-cross combo, (twist- shoulder, hip, knee, and foot)
rest- shake outs: ski/side to side jumps

Round 8
station 1- 30 sec. resistance band- biceps arm curls
station 2- 30 sec. body exercise: alternate arm push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- push up on medicine ball
station 5- 30 sec. body exercise- ankle grabs
station 6- 30 sec. 5 lb. hand weights: circle, 4 punches, change direction
rest- shake outs- karoke feet

Round 9
station 1- 30 sec. resistance band-chest-pec open/close
station 2- 30 sec. body exercise- hindu push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate arm push ups left and right w/ball
station 5- 30 sec. body exercise- horse stance jump/180 jump
station 6- 30 sec. 5 lb. hand weight: body shot punches
rest- shake outs: light jog in place

round 10-
station 1- 30 sec. resistance band- back/rear dealt
station 2- 30 sec. body exercise- plank
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- squat kicks
station 5- 30 sec. body exercise- leg raises
station 6- 30 sec. 5 lb. hand weight: flys
rest- shake outs: switch stance narrow lunges

round 11-
station 1- 30 sec. resistance band-speed punches
station 2- 30 sec. body exercise- side planks
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball-squat and press over head
station 5- 30 sec. body exercise- alternate lunges
station 6- 30 sec. 5 lb. hand weight: double punch outs
rest- shake outs- box step

Round 12-
station 1- 30 sec. resistance band-freestyle punches
station 2- 30 sec. body exercise- close body push ups
station 3- 30 sec. sit ups
station 4- 30 sec. medicine ball- alternate lunges twisting ball
station 5- 30 sec. body exercise- V-ups
station 6- 30 sec. 5 lb. hand weight: 6 upper cuts, 6 jab cross
rest- shake outs- shake hands front/side/overhead

This workout is inspired by Team Lloyd Irvin in Arlington Virginia training with Jeff Ruth, Pro boxer Derek Sierra, Vivek Nakarmi, Dave Carter (who I still hear screaming various exercises in my head), Master Lloyd Irvin who book the Grappling Game Plan started it all and lastly body strength and conditioning exercises from past Wushu Kung fu instructors.

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Martial Artist , I.T. guy, truth, knowledge, and wisdom seeker.....please don't call me Sifu!
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