"Box It Up" - 30 Minute Workout
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Here is a great Box workout that takes only 30 minutes. We picked up our box up for about 30 bucks at the Home Depot. You just can't beat that price.
Thanks to our Strength and conditioning coach and LF Capt, "Slick" for arranging this workout.
Each exercise is done for two minutes with no rest. I ran through it today and had a great fast workout.
Give it a try and let us know what you think of it in the comments!
(Special thanks to Cdoogles for demonstrating the techniques, Cdoogles is a LF Capt, and has a 10-1 record!)
1). Step up knee (both legs)
2). Push-ups
3). Step overs (both legs)
4). Hand walk overs
5). Box jumps
6). Shoulder press
7). Lunges (both legs)
8). Dips
9). Jump overs
10). Plank
11). Row boats
12). Bicycles
Chad starts by placing one foot on the box.
Chad stands up on the box and throws a knee, (see how much fun he's having?) Then land back on the ground and repeat for two minutes. After that, do the other leg for 2 minutes. - 4 minutes down.
Next, Chad puts both hands on the box
Chad lowers himself and then pushes back up, doing a pushup on the box for 2 minutes... 6 minutes down.
For the next drill Chad puts on foot on the box...
Chad steps back behind his leg OVER the box and lands on the other side, he does this for 2 minutes and then does the other leg...10 minutes down
Next, Chad puts both hands on the box in a push up position
Chad takes one hand and puts it to the side of the box
Chad then takes his remaining hand and puts it on the mat also. He then reverses the motion and then goes to the other side, Chad reapeats this for 2 minutes...12 minutes down.
Jumping up with both feet at the same time, Chad lands on the box. He reapeats this as fast as possible for 2 minutes...14 minutes down - almost 1/2 way!
I know that it looks like Chad is some kinda wierd hardware ninja, but he is getting ready for the next drill...
Chad shoulder presses the box all the way above his head, and repeats for 2 minutes... 16 minutes down.
Chad now puts one leg on the box behind him
Chad stands up straight and then lowers his leg back down again for 2 minutes and then does the same with the other leg! ... 20 minutes down.
Now, both hands go on the box as your feet are on the ground
bending at the elbows, Chad lowers himself to the mat, and then back up - repeat for.. you guessed it, 2 minutes... 22 minutes down.
Chad stands on one side of the box
Chad jumps over with both legs to the other side of the box
Chad lands! He then hops back over and repeats for 2 minutes... 24 minutes to go!
We are getting close, Chad puts his feet on the box, keeps his body straight with his hands on the mat, and hangs out for 2 minutes... 26 minutes down
Chad sits on the box with his knees to his chest
Chad then leans back as he extends his legs forward, then he brings his knees back to his chest, and continues for 2 minutes... Only one more exercise to go!
For the final exercise, Chad holds himself up as he peddels his legs like his on a bicycle! keep it up for two minutes and your finished!
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did it today, I have noodle legs.
Nice workout Slick!
Support your local Malphresian!!!
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and bloo
Show, you do this one yet?
Gave it a try yesterday. Very nice indeed
Kris Iatskevich www.ISWA.ca
Nice catch!!!
What kind of box did you get? It looks like a plastic tub.
They are called "Valve Boxes" I get them at Home Depot!
here is a link...
http://www.homedepot.ca/webapp/wcs/stores/servlet/CatalogSearchResultView?D=972751&Ntt=972751&catalogId=10051&langId=-15&storeId=10051&Dx=mode+matchallpartial&Ntx=mode+matchall&recN=127652&N=0&Ntk=P_PartNumber
Doing it today LOL I will post my results ! Im sure I will cry~!
(
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and bloo
Doing it today LOL I will post my results ! Im sure I will cry~!
(
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and bloo
OK did it!! Lets just say JELLO!! Love it!
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and bloo
Awesome, I used it as a warm up before I started lifting. Felt great I like how it works my entire body.
Amazing workout..my legs were gone!
I did it yesterday, then coach show proceeded to make me do sprints while he laughed at me and filmed me DYING on his new HIGH DEF video thing.
My legs were toast and I walked like I SHAT myself back to the lockeroom!!!
Sweet drill.
"The King of KO"
I'll have to try this!
I've been looking for a reasonably priced box solution and was going to resort to lumber and building. Good stuff. How's it hold up to plyometric jumping?
They hold up fine with normal drills, weve had 6 for 2 years and they are still golden
Nice workout and ideas, bro! I'm training just boxing now, but going to give this a shot. You ever do this with a weighted vest?
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