Boxing Gym Circuit: Shadow, Mitts, Rope and Core

A circuit modeled on a boxing gym workout: four stations of two-minute rounds with shadowboxing, mitts, jump rope and core. Students improve overall fitness and learn to structure a session in rounds and rest periods.

How to play

1. Set up four stations: shadowboxing facing the wall, partner mitts, individual jump rope and core on mats; split the class into four groups of six or seven (3 min).
2. Explain each station in 30 seconds with a quick demo (2 min).
3. Lap 1 (12 min): 2-minute rounds with 1 minute to rest and rotate; at the mitts station partners switch every minute.
4. Rest (2 min): water break and pulse check.
5. Lap 2 (6 min): 1-minute rounds at top quality with 30 seconds to rotate.
6. Wrap-up (1 min): each group reports which station raised the heart rate most.

Rules

• At mitts, hit only the mitts and at about 60% power.
• At jump rope, keep six feet of clear space around each student.
• On core work, keep the lower back flat on the mat.
• Walk between stations, moving clockwise.

Variations

Adaptations

• For limited mobility, replace jump rope with arm circles without a rope and do core work seated.
• For students with autism, post picture cards at each station.
• Students with lower fitness choose an easy pace at jump rope and shadowboxing.

Learning goals

• Structure a workout in rounds and rest periods.
• Sustain intermittent effort for more than twenty minutes.
• Identify which station places the most demand on the heart.

Equipment for a class of 25

• focus mitts (pairs): 4
• foam gloves (pairs): 4
• individual jump ropes: 7
• yoga mats: 7
• stopwatch: 1

Teacher tip

Keep the jump rope station away from walls and from the mitts station. A round timer with a boxing bell sound is very motivating and makes transitions crisp.

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