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WOW-September
Week One Full Body Circuit 30 seconds jumping jacks 30 second squats 30 second pushups 30 second lunges 30 second row or scapular pushup 30 second X Crunch Freestyle Box…
Our Story
Growing up, I didn’t always box inside the ring. I got into a lot of street fights. But on April 21st in 2007, I got into the last fight of…
WOW-August
Week One Tabata style: 20 seconds of work 10 seconds of rest for 3 minutes (6 rounds) hook, hook, uppercut burnout with shadowboxing or heavy bag squat or squat jump…
Punch System Primer-Advanced
Primer before paint! A shadowboxer is a painter who colors the air with bright snappy punches. The best paint jobs require a warm-up coat. Begin every shadowboxing and heavybag routine…
Punch System Primer
Primer before paint! A shadowboxer is a painter who colors the air with bright snappy punches. The best paint jobs require a warm-up coat. Begin every shadowboxing and heavy bag…
Games and Drills: Partner Work
This one can be done with a virtual or in-person partner. Variation 1 Partner 1 does set number of reps of an exercise (squats, agility ladder, lunges) while partner 2…
WOW-July
Week One 90 Jump Rope 90 second Wall sit 90 second Shadowbox/heavy bag/prize fighting 90 Jump Rope 90 second plank 90 second Shadowbox/heavy bag/prize fighting Repeat 4-6 rounds Week…
Ashley Mueller
Master Trainer and Tier 7 Boxer from White Lake, Michigan Ashley’s Takeaway This is how PGB has empowered me: I would not be the person, teacher, and student that I…
Self Care Made Easy
Is LIFE just too much right now? I know it is that way for so many of us today. Work, school, kids, volunteering, yards, homes, apartments, bills, family – the…
Games and Drills: Flip a Coin
Flip a coin and determine your stance! Heads is for Orthodox boxing Tails is for South Paw boxing. Heads is for an ab exercise. Tails is for a total body…
