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Cardio & Conditioning · Conditioning · 30 min · Intermediate
Boxing Conditioning Rounds
Jump rope, shadow boxing and heavy bag rounds — fight-style conditioning that never feels like cardio.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
3 minutes easy jump rope plus arm circles and torso rotations.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Jump Rope | 3 | 2 min | 60 sec |
Shadow Boxing Move your feet — jab, cross, hook combinations. | 3 | 2 min | 60 sec |
Heavy Bag Rounds No bag? Do 4 more shadow boxing rounds with light dumbbells. | 4 | 2 min | 60 sec |
Burpee | 3 | 10 | 60 sec |
Sit-Up | 3 | 15 | 45 sec |
Ready to train?
Find a GymLink partner gym near you and put this workout to work.