Push your limits with this relentless 5-minute conditioning round. Designed to mimic the high-intensity pace of a championship fight, this workout alternates between technical boxing combinations and explosive HIIT movements with zero breaks.
The 5-Minute Gauntlet (15-Second Intervals)
Follow the clock for 20 back-to-back intervals:
• 0:00 – 1 - 2 (Jab-Cross)
• 0:15 – Jumping Jacks
• 0:30 – 1 - 2 - Lead Hook Body - Rear Hook Body
• 0:45 – Jumping Jacks
• 1:00 – 1 - 2 - Step - Step - 3 - 2
• 1:15 – Squats
• 1:30 – 1 - 2 - 3 - Rear Uppercut
• 1:45 – Squats
• 2:00 – Non-stop Uppercuts (Speed focus!)
• 2:15 – Jumping Jacks into Squat
• 2:30 – Upper - Upper - Lead Hook Body - Rear Hook Body
• 2:45 – Jumping Jacks into Squat
• 3:00 – 1 - 2 - 3 - Rear Upper - Lead Upper - 3
• 3:15 – Skaters
• 3:30 – Jab - Lead Hook Body - Lead Hook Head - 2
• 3:45 – Scissors
• 4:00 – 1 - 2 - Lead Hook Body - Rear Uppercut
• 4:15 – Skate into Scissor
• 4:30 – 1 - 2 - 3 - 2 - Double Jab
• 4:45 – Butt Kicks (Finish strong!)
Coach Aisling’s Pro Tips:
• Level Changes: On the body hooks, make sure to drop your weight and pivot—don't just reach down.
• Active Recovery: Use the HIIT movements (like Jumping Jacks) to catch your breath while keeping your heart rate elevated.
• Snap & Retract: Keep your hands high and snap your punches back to your chin instantly.
⚠️ Safety & Liability Notice
Before beginning this or any high-intensity exercise program, please consult with a healthcare professional, especially if you have any pre-existing medical conditions. By participating in this workout, you acknowledge that high-intensity exercise involves a risk of injury. Please listen to your body, maintain proper form, and stop immediately if you feel pain, dizziness, or lightheadedness. You are performing these exercises at your own risk.