He all, just messing about with my phone before one of my classes and thought I may as well share. The class is aimed more towards developing fitness and burning fat than boxing technique (I am working with general gym users) although I do try and install the basics of stance and punching technique into them and the exercise are designed to be relevant to the ammount of effort put into them and scaleable... so that most fitness levels can get a benefit. my aim with group classes has always been to give workouts that fit people can really push themselves with and find challenging, but that novices can find approachable
I have a few set ups, heres the one I filmed when I was messing around (I really need to pull my finger out and film some actual training too!) After a dynamic warm up a 12-15 station circuit is undertaken 45 seconds a round to start, water breaks every 4-5 stations, then I'll have a little beaster in the middle and finishing with another go around the circuit for a minute, with a few varietys of the other exercises.
doesn't look like much with an empty room lol, but for those familiar with the exercises used, there you go.
1. Bag Work
2. Ground and Pound
3. Pad Work
4. Hold Pads
5. Bag Slams
6. Pad Work/Sledge Hammer (Circuit 2)
7. Bag Work
8. Kettlebell Swing/Keg or Kettle Bell clean and Press (circuit 2)
9. Battling Rope (various Slams)/Sledge Pull In and Sprint out (circuit 2)
10. Renegade Rows
11. Pike Press Up
12. Ab Roll Out
13. Bicycle Crunch
'Scissor Lunges 20, rest 10, Squat Jumps 20, rest 10' x 2
Burpees 20 10 20 10 x 2
Plank 20 Mountain Climbers 20 x 2
I use a few of these exercises myself, after I have done the strength part of my strength and conditioning. usually a more intense variety/interval type... but that's the great thing about them, they're very scaleable.