## FITNESS CHALLENGE

With all of our staff, coaches and members isolating at home, Boxing4Life have started a 30-day Fitness Challenge so we can stay active while at home.

See our daily fitness challenges below, and don't forget that registered Boxing4Life members can submit their own videos* via Instagram, the best will win an iPad at the end of the challenge!

## BEFORE YOU START

#### Week One

Starting off with lighter circuits to get your body used to daily exercise.

Monday

Part A

6 repetitions each exercise

Part B

2 minute rounds, each exercise 3 times

Tuesday

Part A

15 repetitions each exercise

Part B

2 minute rounds, each exercise 3 times

Wednesday

Part A

6 repetitions each exercise

Part B

2 minute rounds, each exercise 3 times

Thursday

Part A

15 repetitions each exercise

Part B

2 minute rounds, each exercise 3 times

Friday

Part A

6 repetitions each exercise

Part B

2 minute rounds, each exercise 3 times

Weekend

REST

HYDRATE

STRETCH

#### Week Two

Gently increasing the reps and the number of rounds

Monday

Part A

20 repetitions each exercise

Part B

2 minute rounds, each exercise 4 times

Tuesday

Part A

8 repetitions each exercise

Part B

2 minute rounds, each exercise 4 times

Wednesday

Part A

20 repetitions each exercise

Part B

2 minute rounds, each exercise 4 times

Thursday

Part A

8 repetitions each exercise

Part B

2 minute rounds, each exercise 4 times

Friday

Part A

20 repetitions each exercise

Part B

2 minute rounds, each exercise 4 times

Weekend

REST

HYDRATE

STRETCH

#### Week Three

Getting more intense now, don't forget to always warm-up before starting!

Monday

Part A

10 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Tuesday

Part A

20 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Wednesday

Part A

10 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Thursday

Part A

20 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Friday

Part A

10 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Weekend

REST

HYDRATE

STRETCH

#### Week Four

Into the final week the intensity and number of reps really increases.

Monday

Part A

20 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Tuesday

Part A

12 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Wednesday

Part A

20 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Thursday

Part A

12 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Friday

Part A

20 repetitions each exercise

Part B

3 minute rounds, each exercise 4 times

Weekend

REST

HYDRATE

STRETCH

## HOW TO TAKE PART

Follow the exercises in the videos above, do as many as you can!