Red Zone Circuits Boxing Science Uybjf0

RED ZONE
CIRCUITS
WELCOME TO
RED ZONE
CIRCUITS
This e-book will provide you with a range of conditioning circuits to help
boost red zone dominance to you achieve high-intensity fitness which
will transfer to improved physical performance for boxing.
Inside you’ll find a range of circuits that can be performed with or without
equipment, and even added to your technical boxing sessions.
RED ZONE
CIRCUITS
YOUR BOXING SCIENCE COACHES
This programme has been devised by
Danny Wilson and Dr. Alan Ruddock.
The Yorkshire pair founded Boxing

Science in 2014, and have been
working in Boxing for over 9 years.
Collectively, the team has worked
with British, Commonwealth and
European Champions, England / GB
Boxing Athletes, worked with several
World Champions and within over 10
World Title Training Camps.
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CIRCUITS
BOXING SCIENCE MEMBERSHIP
The Boxing Science membership is
the Boxing’s equivalent ‘Netflix’ for
training and education.
With over 50 online workshops, a

huge exercise library and weekly
workouts.
By purchasing this program, we are

offering you your first 3 months for
absolutely free.
CLICK HERE TO START YOUR FREE 3-MONTH
BOXING SCIENCE MEMBERSHIP
RED ZONE
CIRCUITS
JOIN THE COMMUNITY
If you need to tweak your program and adapt the
exercises, you can fire your questions into our Boxing
Science Facebook Training Group.
Boxing Science gives you the unique opportunity to

be a part of a growing online community of boxers,
athletes, coaches and elite professionals.
Gain access to sport science experts, share your

training progress and be a part of a training
community with similar goals and aspirations.
CLICK HERE TO JOIN THE

BOXING SCIENCE TRAINING GROUP
RED ZONE
CIRCUITS
CONTENTS
INTRODUCTION 7
SCIENCE BEHIND THE CIRCUITS 12
HOW TO PERFORM THE CIRCUITS 32
EQUIPMENT CIRCUITS 38
BODYWEIGHT CIRCUITS 51
BOXING CIRCUITS 61
RED ZONE
CIRCUITS
INTRODUCTION
RED ZONE
CIRCUITS
WHAT IS CIRCUIT TRAINING?
Circuit Training is a popular training method as it combines multiple
exercises that can target a range of physical adaptations. A lot of
coaches implement circuits with athletes as they offer more ’bang for
your buck’, are highly engaging and very time effective.
A circuit is a combination of exercises with short rest periods between

them. Exercises are performed for either a set number of repetitions or a
prescribed amount of time. Multiple circuits can be performed as a full
training session or as a ‘finisher’.
There are different types of circuits that can be used to target different
physical adaptations.
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CIRCUITS
CIRCUIT TRAINING – A HISTORY
Circuit training has been a metaphorical
stalwart of boxing tradition, helping
champions in shape for the past century.
Circuits are a way of combining a range of

exercises to target predominantly aerobic
fitness. Some of these are gruelling and feel
like they will get you fit, but often performed
for too long or with poor exercise selection
that affects the ability to target adaptations
that underpin high-intensity performance.
In this program, we share our circuits that

have been structured and optimised in the
pursuit for red zone adaptations.
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CIRCUITS
BOXING SCIENCE CIRCUITS
We have always recognised the benefits and convenience of circuits for
Boxing fitness. Prior to the launch of Boxing Science, we ran large group
sessions named ‘Combat Conditioning’ which included a conditioning
circuits.
Since then, we have tried, tested and refined our training strategies for
our conditioning circuits. We’re excited to share these with you.
2013 2015 2019 2021

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TYPES OF CIRCUIT TRAINING
STRENGTH FITNESS MOBILITY
Promote good Alternative to running Active recovery work to
foundations, prepare for based conditioning, save promote blood flow,
intense strength work time, reduce the reduce tightness and
likelihood of injury. promote good movement
TYPICAL EXERCISES
Goblet Squat, TRX Row, Burpees, Mountain Windmills, Glute Bridges,
Press Ups, KB Swings Climbers, Squat Thrusts Spidermans, Lunges
REPS / SETS / DURATION

4-6 exercises, 20 s on, 10 s off x 8 reps 5-8 exercises,
10-12 Reps x 4-5 sets x 3 sets 10-12 reps x 2-3 sets
TYPICAL HEART RATE
60-80% Above 85% Below 60%

RED ZONE
CIRCUITS
SCIENCE
BEHIND THE
CIRCUITS
RED ZONE
CIRCUITS
WHAT ARE RED ZONE CIRCUITS?
Red zone circuits are a form of high-intensity
conditioning that we use at Boxing Science
to help our athletes achieve world level
fitness.
These sessions are structured and optimised

to reach the required intensity that will
promote physical adaptations to improve
high-intensity performance.
These can be used as a full conditioning

session, or as a ‘finisher’ for your S&C and
boxing sessions. These require minimal or no
equipment, and can even be integrated with
your boxing training.
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WHAT IS THE RED ZONE?
Boxing is a high-intensity intermittent-impact sport that
forces athletes into the red zone (>90% max heart rate)
so boxers should look to develop the ability to perform
at high intensities.
You’ll know what the red zone feels like… your breathing
is heavy and your heart is pumping hard and it feels
‘very hard’. It’s easy to make mistakes in this zone,
thinking is harder, footwork slower and maybe your
punch force is a little less.
These are all normal physiological responses; what we
need to do is train the physiological mechanisms that
determine the severity of these responses.
As an athlete, we want you to become red zone
dominant. We want you to be able to work in the red
zone with clarity, rapid footwork and forceful punches.
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RED ZONE DURING BOXING
6-12
Example of 12 x 3 min rounds
Data taken from 6-12 round spars of 3 minute
rounds & 30-60 seconds recovery
65% Time spent in ≥90% max heart rate (MHR)
Average time spent in the red zone, this is

18:16 3 x our ‘minimum’ target for conditioning
sessions and 50% higher than our maximum.
This data suggests that boxing is not a

typical endurance sport as it requires
repeated high-intensities and
red zone adaptability.
The longer the spar, the more the need for an
athlete to be comfortable at working in the
red zone.
WHAT HAPPENS IN THE RED ZONE?
PHYSIOLOGICAL RESPONSES OF TRAINING ≥ 90% MAX HEART RATE
á Heat Production and Dehydration áâ Neural Activity

á/↔/â Blood Flow ↔ Blood Flow
Metabolism? á Blood Distribution
↕ Metabolism
á Free Fatty Acid Release
á//â Blood Flow ááá Arterial Dilatation
ááMetabolism? áá Capillary Pressure & Energy Substrate Exchange
á Venoconstriction
áâ Neural Activity
Blood Flow á Hemoconcentration
á Blood Distribution ↔/á Levels of energy substrates
Metabolism á Oxygen Content
á Blood Flow? ááá Ventilation and Gas Exchange

á Metabolism? ááá Blood Flow
á Intestinal Permeability á Blood Distribution?
á/↔ Blood Flow
ááá Cardiac Output
áá Mechanical Strain
ááá Coronary Blood Flow
á Release of Stem Cells
ááá Oxygen Consumption
á Systemic Inflammatory and
á Blood Flow Distribution
Immune Response
ááá Metabolism and Blood Flow

ááá Oxygen Extraction and Not only does red zone conditioning
Consumption replicate the demands of boxing,
á Oxidative Stress but also stimulates a range of
á Mitochondrial Biogenesis
á Muscle Damage
physiological adaptations
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CIRCUITS
HOW WE TARGET THE RED ZONE?
The most effective way in targeting the red zone
during conditioning sessions is through High-
Intensity Interval Training (HIIT).
HIIT is when a short to long bout of exercise is

interspersed with a period of rest. This allows the
bout of exercise to be performed at higher
speeds and intensity.
There is a strong body of evidence that HIIT can

induce physiological adaptations to improve
cardiovascular performance.
In recent years, the use of HIIT has become more

popular in athletic populations due it’s benefits to
fitness, direct crossover to athletic performance
and it’s short workout duration.
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HIGH INTENSITY INTERVAL TRAINING
Aerobic capacity sets the upper limit of boxing
performance. The more oxygen you can deliver to your
muscles to fuel energy production the better you'll be
able to perform repeated high-intensity actions.
The amount of oxygen you can deliver to your muscles

is limited by your heart. If you can improve the amount
of blood that is pumped out of your heart and the
network of arteries and veins you'll be able to fuel
high-intensity performance.
So the target in our interval sessions is to spend an

optimal amount of time in the red zone, close to
maximum pumping capacity of the heart and oxidative
capacity of the muscles.
By carefully implementing this training strategy over a

training camp you'll be creating a bigger engine to
power your performance and recover between rounds.
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CIRCUITS
HIIT: RUNNING
We most commonly opt to do this via treadmill running as it we
can control the speed of the interval and make small adjustments
depending the athletes physiological and perceptual responses.
Our aim is to find the optimal balance between speed (external

intensity) and physiology (internal intensity). If our athletes run too
fast, they might fatigue quickly and not reach the Red Zone. If they
run too slowly they might not reach the Red Zone.
By carefully monitoring speed, heart rate, RPE and blood lactate

we give ourselves the best opportunity to optimise the session for
the athlete.
However, we do use alternative methods including exercise bike, circuits and

boxing interval sessions. These alternatives provide us with options for when we
can't use running, either because equipment is unavailable, the athlete has an
injury or is returning to training camp too heavy to run at high-intensity.
RED ZONE
CIRCUITS
EFFECTS OF BEING IN THE RED ZONE?
SPEED
CO-ORDINATION
PHYSICAL FORCE PRODUCTION
MUSCLE TENSION
ANXIETY
CONCENTRATION
COGNITIVE
PERCEPTUAL FATIGUE
DECISION MAKING
We can create different sessions by manipulating pacing strategies and coaching

cues in attempt to train these important factors during running, and these can be
optimised further using different forms of high-intensity exercise.
This shows the importance of utilising circuits and boxing themed intervals to help
improve our physical and cognitive performance whilst in the red zone.
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CIRCUITS
BENEFITS OF CIRCUIT TRAINING
Circuits can be used with minimal and inexpensive
kit in almost any training environment.
Can be very time effective and used with large
group settings.
Can improve other physical attributes during high-
intensity activity such as speed, force production
and co-ordination.
Requires concentration and focus during fatigued
situations.
An effective alternative conditioning method if
athletes are unable to run, or require specific
conditioning stimulus.
A fun alternative, keeps athletes fresh and
engaged.
RED ZONE
CIRCUITS
WHEN DO WE USE CIRCUITS?
ADDED CONDITIONING TO BOXING SESSIONS
In some sessions, athletes may not reach an adequate intensity to promote high-
intensity adaptations when working on technique and specific drills. Adding a red
zone circuit to the end of technical sessions can be a great opportunity for athletes
to improve high-intensity fitness.
RE-INTRODUCTION TO TRAINING
When returning to training, athletes need to manage increases in training load.
Large spikes in training load can increase risk of injury, which isn’t the ideal start to
a training camp. Performing circuits can help reduce the training load for the first
stages of camp, to eventually transition to running conditioning.
WHEN ATHLETES ARE TOO HEAVY

When athletes are >15% above their fighting weight, high-intensity running can be
quite risky due to high impact forces, especially with improper running technique.
Circuits can be low impact alternatives to get athletes into shape during early
stages of training camp.
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CIRCUITS
WHEN DO WE USE CIRCUITS?
TIME / SPACE MANAGEMENT
When working in large groups, running conditioning may not be the best option
with the facilities available to you. Furthermore, a circuit session can take
between 10-20 minutes to complete, making it very time effective.
INJURED ATHLETES
Circuit training can be effective with athletes when adapting around injury. This is
normally with lower-body injuries affecting the ability to run. However, circuits
can be useful when returning from an upper-body injury to help condition the
upper body when returning to full training.
SPECIFIC TRAINING GOALS

Sometimes an athlete may require circuits to meet specific training goals, this
can be improving concentration under fatigue, to speed / co-ordination during
high-intensity activity, or requiring full body conditioning if looking to improve
ability to ’work on the inside’.
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CIRCUITS
POTENTIAL LIMITATIONS
MIXED ADAPTATIONS
Even though circuit training can carry multiple benefits at once, it can also limit the
physiological adaptations targeted. Your body will respond better when your
training is optimised and structured towards a specific adaptation.
VERY FIT ATHLETES

Physically fit athletes may struggle to produce the force they need to load the
muscle and with enough intensity to promote red zone adaptations. This will limit
the effectiveness of circuit training.
LIMITED STRENGTH LEVELS

If an athlete is not particularly strong or explosive, this can limit the intensity
performed and not stimulate a significant heart rate response. Furthermore, they
may be more prone to local muscular fatigue and experience DOMs.
TECHNIQUE – RISK VS REWARD

Complex exercises under fatigue can effect technique, which may increase the
likelihood of injury. This is heightened if an athlete has poor movement qualities.
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CIRCUITS
CONSIDERATIONS FOR CIRCUITS
EXERCISE SELECTION
Will the exercises you select stimulate a VO2 / Heart rate response? Slow or
static exercises often don’t significantly increase aerobic demands in comparison
to fast and dynamic exercises.
DURATION, REPS AND SETS

What is the ideal intensity and volume to stimulate a heart rate response? If the
duration is too long the athlete might not be able to be perform at an optimal
intensity. On the other hand, if interval time is too short may not be enough time
to reach the red zone.
EXERCISE SCHEDULE
Exercises are complimentary to each other. An example of this would be
performing Squats before Lunges will create muscular fatigue, affecting
performance of lunges and consequently not stimulating a heart rate response.
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CIRCUITS
EXERCISE SCHEDULE
For our red zone circuits, we chose dynamic exercises because they elicit
increased heart rate responses. We also consider exercises that require full body
actions to reduce local muscular fatigue and increase HR responses.
We make sure that exercises are not technically demanding to help increase
intensity and avoid injury.
HR SPIKERS HR STAGNATORS
RUNNING ON THE SPOT BATTLE ROPES
BURPEES LANDMINE THRUSTERS
BURPEES INTO SPRINT MOUNTAIN CLIMBERS
MED BALL SLAMS SHUTTLES
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CIRCUITS
DURATION, REPS AND SETS
Our preferred ‘work to rest ratio’ is 2:1 or 3:1. We find that 20-45 seconds is
sufficient time to initiate a cariovascular response, and the optimal recovery will
help maintain high-intensity performance without significantly decreasing the
heart rate.
We aim for these circuits to last 3-5 minute per set, with 1-2 minutes rest to
maintain the same 2:1 / 3:1 ‘work to rest ratio’.
We aim for 6-12 minutes in the red zone for our conditioning sessions.
LOADING FOR RED ZONE CIRCUITS

20s on 10s off x 6-8 reps with 1-2 minute recovery, 3-5 sets
RED ZONE
CIRCUITS
PRE-LOADING FOR HIIT CIRCUITS
As explained previously, athletes may struggle to reach the Red Zone during
circuit training. To combat this, we use ‘pre-loading’ exercises prior to circuits to
help increase cardiovascular.
The exercise is performed for 30-60 seconds before the first circuit or every set of
the circuit session. These are predominatly aerobic based to stimulate oxidative
demand and increase blood flow whilst limiting muscular fatigue.
EXERCISES SUITABLE
FOR PRE-LOADING
• Treadmill / Shuttle runs
• Running on the spot
• Skipping
• Shadow Boxing
• Exercise Bike / Air Bike
This shows how pre-loading exercises are effective
to raise heart rate to 85-95% max heart rate • Prowler (lightly loaded)
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CIRCUITS
TIME TRIALS
Time trials are a fantastic way to encourage high
intensity efforts that will help increase heart rate.
These are perfect for a quick finisher to a session as
most of the time trials take just 5-10 minutes to
complete.
These are predominantly aerobic exercises,

however due to these being short, high-intensity
efforts we can incorporate strength-based exercises
such as Goblet Squats, TRX Row and Press-Ups.
LOADING FOR TIME TRIALS

45-60 secs efforts : 60 secs recovery, 4-6 sets
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FINISHER
We select fast-paced and aerobic based exercises towards the end of the set
to help increase heart rate to the end of the circuit. This increased heart rate
will help achieve higher heart rates in the next sets.
With the ‘end in sight’, athletes will put in more effort knowing they can rest
after. So we need to make sure that the final exercise takes advantage of that.
EXERCISES SUITABLE
FOR ‘FINISHERS’
• Treadmill / Shuttle runs
• Running on the spot
• Burpees
• Fast Shadow Boxing
• Exercise Bike / Air Bike
This shows how an effective finisher exercise can
raise heart rate whilst in the ‘red zone’ • Prowler (lightly loaded)
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CIRCUITS
FOOTWORK CHALLENGE
The footwork challenge is a fantastic way to test footwork speed, flow
and co-ordination. We use this as a warm-up tool to get the athlete
switched on, to raise heart rate and as a form of low intensity (height)
but fast contact plyos to build reactive strength.
Due to this being a time trial, it accumulates to a 40 second high

intensity effort to raise heart rate, which can make it a great pre-loading
exercise, circuit exercise, or as a warm-up tool to prime VO2 kinetics
and help 'switch on the engine' before your circuit session.
We perform 3 sets on conditioning sessions, using a 5 m Ladder with
10 slats.
LATERAL SHUFFLES X 2 LENGTHS Target time is

LATERAL IN + OUTS X 2 LENGTHS 30-45
A-HOPS X 2 LENGTHS seconds, CLICK HERE
with 2 mins TO WATCH
SINGLE LEG HOPS X 1 LENGTH E.S.
rest between FOOTWORK
FAST FEET X 1 LENGTH sets CHALLENGE
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CIRCUITS
THE
WORKOUTS
RED ZONE
CIRCUITS
THE WORKOUTS
In this e-book, you have 30 circuit workouts that can be performed at any stage of
your training. We will offer guidance and advice, however the way you use these
workouts is totally your choice.
EQUIPMENT BODYWEIGHT BOXING
PAGE 38 PAGE 51 PAGE 61

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UNDERSTANDING THE WORKOUTS
Click on here to Here is the
watch the circuit information of reps,
video on YouTube. sets, work : rest ratio
of the circuit.
If the circuit has
multiple loading Here is a brief
strategies we will put introduction
the work and rest explaining the
time in the left-hand session structure
column. and goals.
We will cue with text Here are some

if an exercise needs coaching cues for
to be performed each exercise, we
back to back. If the do advise you to
exercises are watch the circuit
performed twice as a video for a visual
circuit, look out for The exercises are written out in the demonstration of
the arrow. chronological order of the circuit. each exercise.
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USING A HEART RATE MONITOR
1. Download the ‘Polar Beat’ app
2. Set up physical data and determine max heart
rate (estimate 220-age)
3. Pair the device to your smart phone and moisten
the electrodes.
We recommend either buying a Wahoo TickR heart
rate monitor, or either a Polar H7 or H10 Bluetooth
heart rate monitor. These all link up to the polar beat
app.
These are our genuine recommendations, we receive
no profits or have no affiliation to either company.
CLICK HERE TO WATCH OUR TUTORIAL ON HOW

TO USE A HEART RATE MONITOR
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CIRCUITS
WHEN TO PERFORM CIRCUITS?
As explained on a few occasions, how you use the circuit workouts are depend on
your training goals / schedule. We’d generally recommend adding 1-3 circuits per
week, however this can be increased for specific training situations.
BOXING SESSION
During a Boxing session, the Bodyweight or Boxing Specific circuits are a great
addition to your workout to improve high-intensity fitness. Perform 3-4 sets.
S&C SESSION
The Equipment / Bodyweight exercises are fantastic to add on the end of 1-2 S&C
sessions per week. We’d say to perform 3-4 sets of these.
CONDITIONING SESSION
To use circuits as a full conditioning session will require more reps and sets. Use
the Equipment / Bodyweight exercises that have the more reps (6-8 reps) and
perform 4-5 sets. Perform 2-3 times per week maximum.
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PROGRESSIVE OVERLOAD
We structure our training n order to create enough stress for physiological
adaptations, but controlled progressively to avoid overreaching.
Again, this is up to you how you manage the workouts. We’d recommend to
start on the lower volume targets then build session by session, and also make
sure to monitor / record your workouts.
We often go for a 3:1 loading
strategy, having 3 progressively
harder weeks followed by de-load
week.
This helps you push your body and

let it recover. Here is an example of
how you can do this with your
circuit workouts.
RED ZONE
CIRCUITS
EQUIPMENT
CIRCUITS
EQUIPMENT TIME – MIXED (30/20)
REPS – 8
CIRCUIT 1 REST – 2 min
SETS – 3-5
CLICK TO WATCH VIDEO
The intensity increases midway through this circuit to challenge your ability to produce high
force actions under fatigue, and your ability to keep working following spikes in intensity
SPRINT ON This is a SPRINT on the spot… not a jog. Knees level
with hips, short foot contacts and pump those arms.
30 SECS: THE SPOT
10 SECS
SHADOW BOX Keep a high pace by performing 3-4 shot combinations
with foot defences and head movement in between.
BURPEES Control posture as much as possible. Gain as much

20 SECS: height, hip extension and intent on the jumps.
10 SECS KB SWING Push hips back with slight bend at the knees, then power
the kettlebell up with a fast + forceful hip extension
SHADOW BOX Keep a high pace by performing 3-4 shot combinations
30 SECS : X 2 REPS with foot defences and head movement in between.
10 SECS SPRINT ON This is a SPRINT on the spot… not a jog. Knees level
THE SPOT
EQUIPMENT TIME – 20s on : 10s off
REPS – 4
SETS – 3-5 Circuits
A good mix between boxing specific and general conditioning training. Raise the heart rate
with intense shadow boxing before the Tabata circuit.
50 SECS SHADOW Perform 3-4 shot combinations with foot defences and
head movement in between. Perform fast hands and
BOX keep the pace high.
10 SECS
REST MED BALL Start with the medicine ball at your chest, pull it
overhead and go onto toes before slamming with intent.
SLAM
20 SECS : FAST Perform uppercuts as fast and as explosive as
possible – our boxers hit between 100-140 punches.
10 SECS UPPERCUTS
KETTLEBELL Push hips back with slight bend at the knees, then power
SWING
BATTLE Perform in a half-squat position, performing fast waves
with arms whilst keeping the body stable.
ROPES
REPS – 4
CIRCUIT 3 REST – 2 mins
This circuit just requires 1 x 3-5 kg medicine ball. We use a sprint on the spot drill to increase
heart rate before performing fast and forceful repetitions on the med ball exercises.

30 SECS with hips, short foot contacts and pump those arms.
THE SPOT
10 SECS
REST MED BALL Start with the medicine ball at your chest, pull it
SLAM
MOUNTAIN Hands on the medicine ball, perform 4 fast contacts on
30 SECS : CLIMBERS + the mountain climbers then perform a press-up.
10 SECS PRESS UPS
MB SQUAT Perform a full squat and power the ball overhead before
performing a fast and forceful slam.
TO SLAM
MB BURPEE Following each med ball slam, catch the ball and
perform a squat thrust.
TO SLAM
REPS – 8
CIRCUIT 4
REST – 2 mins
SETS – 3-5
RUN ON THE This is a SPRINT on the spot… not a jog. Knees level
SPOT with hips, short foot contacts and pump those arms.
KB CLEAN TO Start with the kettlebell in the centre, in a deadlift
PRESS - RIGHT position and posture straight. Forcefully drive the
kettlebell up and extend the hips. Flip the kettlebell to
KB CLEAN TO the outside of the arm with elbows forward. Perform 30
PRESS - LEFT seconds on the right side then repeat on the left.
30 SECS : SPOT with hips, short foot contacts and pump those arms.
15 SECS Control posture as much as possible. Gain as much
BURPEES
height, hip extension and intent on the jumps.
KB SQUAT Hold the Kettlebell upside down. Use the momentum
TO PRESS from the squat to press overhead.
Push hips back with slight bend at the knees, then power
KB SWINGS the kettlebell up with a fast + forceful hip extension
SPOT with hips, short foot contacts and pump those arms.
CIRCUIT 5
REPS – 8 (+ pre-loading exercise)
REST –1 min
CLICK TO WATCH VIDEO SETS – 3-5 Circuits
This circuit is geared towards central adaptations so we use skipping before each circuit as a
pre-loading exercise to elevate the heart rate before performing the circuit exercises.
SKIPPING Transition between skipping with high knees for 10s to

50 SECS double under skipping for 10s.
10 SECS
REST MB SLAM Following each med ball slam, catch the ball and
BURPEES
20 SECS : with arms whilst keeping the body stable.
ROPES
10 SECS
BANDED The band will require faster reps, more forceful hip
extensions and more core tension during the swings.
KB SWINGS
Control posture as much as possible. Gain as much
BURPEES height, hip extension and intent on the jumps.
SETS – 3-5
Before each set, perform 60 seconds of Burpees at the start. This is a long interval for
burpees, so aim to perform the jump sub-maximal (80%) but perform as many reps as
possible. Then only perform the repeat the key circuit exercises (2 sets on each).
60 SECS BURPEES Control posture as much as possible. Gain as much

20 SECS
REST MB SLAM Following each med ball slam, catch the ball and
BURPEES
20 SECS : with arms whilst keeping the body stable.
10 SECS ROPES
THE SPOT
REPS – 4 (with extra 2 min intervals)
CIRCUIT 7
REST – 2 min
SETS – 3-5
This is a unique set up to the circuit as we place the pre-loading exercise as the second
exercise. This makes the pre-loading exercise more effective as starts from a higher heart rate.
20 SECS : BATTLE ROPES Perform in a half-squat position, performing fast waves

10 SECS with arms whilst keeping the body stable.
60 SECS : WATT BIKE / Perform at an intensity to reach a high heart rate, aiming
10 SECS AIR BIKE to be above 85% max heart rate or in the red zone.
BATTLE ROPES Perform in a half-squat position, performing fast waves

20 SECS : MB SLAM Following each med ball slam, catch the ball and
10 SECS BURPEES perform a squat thrust.
LM SQUAT TO This is a SPRINT on the spot… not a jog. Knees level

PRESS
60 SECS : WATT BIKE / Perform at an intensity to reach a high heart rate,
AIR BIKE aiming to be 92-95% max heart rate
10 SECS
REPS – 8 (with extra 1 min intervals)
CIRCUIT 8
REST – 2 min
SETS – 3-5
On this workout we integrates heart rate ‘spiker’ rep in the middle of the circuit in the form of
a watt bike or air bike. This is designed to fire you well into the red before the second half of
the circuit. Only perform the watt bike interval once per circuit.

MOUNTAIN In a press-up position, quickly alternate one leg into a

20 SECS : CLIMBERS 90 degree position as the other remains straight
10 SECS
LM SQUAT Using an Olympic bar + 20-30 kg plate, perform a
TO PRESS squat then power up into the press using the legs.

50 SECS : WATT BIKE / Perform at an intensity to reach a high heart rate,

AIR BIKE aiming to be 92-95% max heart rate.
10 SECS
EQUIPMENT TIME TRIAL CIRCUIT
REPS – 5
Perform each exercise as quick as possible with no rest between exercises, aiming to
perform within 60-80 seconds. Rest for
KB SWING On the burpees, make sure to control posture as

much as possible. Gain as much height, hip
12 REPS extension and intent on the jumps. Aim for 12 reps.
MB PRESS-UPS Perform press ups with hands shoulder width apart,

and elbows tucked in towards the body. Keep core
12 REPS braced and hips aligned.
MB SLAM Jump and raise your knees to hip level without

rounding posture. Go for light and fast foot
10 REPS contacts, if fatigued have a short bounce between.
PROWLER This is a SPRINT on the spot… not a jog. Knees

level with hips, short foot contacts and pump those
15 m x 2 arms.
SPRINTS Jump and raise your knees to hip level without
10 m x 2 contacts, if fatigued have a short bounce between.
REPS – 8
CIRCUIT 10
REST – 2 mins
SETS – 3-5
Perform 3-4 shot combinations with good technique,
SHADOW BOX speed and defensive shape.

MB SQUAT Perform a full squat and power the ball overhead

TO SLAM before performing a fast and forceful slam.

20 SECS : THE SPOT with hips, short foot contacts and pump those arms.
10 SECS Push hips back with slight bend at the knees, then power
KB SWINGS
SHADOW BOX Perform 3-4 shot combinations with good technique,
speed and defensive shape.
REPS – 6
CIRCUIT 11
REST – 2 mins
SETS – 3-5
This is one of our classic circuits using the 30-15 structure, with explosive exercises
sandwiched between more aerobic based exercises to help drive into the red zone.
THE SPOT with hips, short foot contacts and pump those arms.
MB SLAM Start with the medicine ball at your chest, pull it


30 SECS : BURPEES height, hip extension and intent on the jumps.
15 SECS
KB SWING Push hips back with slight bend at the knees, then power


THE SPOT with hips, short foot contacts and pump those arms.
REPS – 6
CIRCUIT 12
REST – 2 mins
SETS – 3-4
This circuit is a great way to combine strength and fitness in one circuit. The TRX Row and
Landmine Squat is put in the middle to stabilise heart rate to save yourself for a big finish on
the press-up to Burpees.
BURPEES height, hip extension and intent on the jumps

30 SECS : HEAVY MB
Use a 8-12 kg medicine ball, power the ball overhead
SLAM before performing a fast and forceful slam.
10 SECS
Perform reps at a fast tempo, but make technique and
TRX ROW posture is maintained throughout
LANDMINE SQUAT Using an Olympic bar + 20-30 kg plate, perform a squat

TO PRESS then power up into the press using the legs.
PRESS UP TO Control posture as much as possible. Gain as much

BURPEES
RED ZONE
CIRCUITS
BODYWEIGHT
BODYWEIGHT TIME – 20s on : 10s off
REPS – 6
SETS – 3-5
Perform each exercises with a 10s rest in between. This is a 3 minute

round, so fill in the final 10s at the end with extra 10s on the high knees.
SPRINT ON THE SPOT This is a SPRINT on the spot… not a jog. Knees level
Perform 3-4 shot combinations with good technique,
SHADOW BOX speed and defensive shape.
FOOTWORK Time trial routine, in 20 seconds you should be nearly

finishing the ’lateral in and outs’ by the end of the 20s
CHALLENGE
REPS – 8
SETS – 3-5
Perform two repetitions of each exercise back to back before moving onto
the next exercises (e.g. 20s on Burpees, 10s off, 20s on Burpees)
On the burpees, make sure to control posture as
BURPEES much as possible. Gain as much height, hip
extension and intent on the jumps. Aim for 12 reps.
SPRINTING ON This is a SPRINT on the spot… not a jog. Knees

THE SPOT arms.
MOUNTAIN Keep hips aligned with trunk by bracing the core.

When flexing the hip, don’t let the knee surpass hip
CLIMBERS level and slightly touch the floor with your toe.
Jump and raise your knees to hip level without

TUCK JUMPS rounding posture. Go for light and fast foot
contacts, if fatigued have a short bounce between.
REPS – 6
SETS – 3-5


THE SPOT arms.

REPS – 8
SETS – 4

THE SPOT arms.


REPS – 6
SETS – 3-5
Perform sprinting on the spot as a pre-loading exercise (perform 50 secs

once per circuit). Perform two circuits of the exercises before resting.
SPRINTING This is a SPRINT on the spot… not a jog. Knees level with hips,
short foot contacts and pump those arms. Perform this for 50
ON THE SPOT seconds, then rest 10 seconds before starting the circuit.
Perform this at the start of each set.
FAST Perform fast and solid foot contacts in a quarter-

squat position and heels just off the floor.
POGOS Move the arms slowly for balance.
X-TUCK Perform two crossover steps, then perform a tuck

jump. Make sure that the foot contacts are short
JUMPS and snappy throughout.
BURPEES On the burpees, make sure to control posture as

BODYWEIGHT TIME TRIAL CIRCUIT
REPS – 6
CIRCUIT 6 REST – 45 secs
SETS – 4-5
Perform each exercise as quick as possible with no rest between

exercises. Perform the circuit twice as quick as possible, aiming to
perform within 70-90 seconds.

Perform reps as fast as possible, however maintain

PRESS-UPS technique. Hands shoulder-width apart, elbows
tucked in and control the hips. Make sure press-
10 REPS ups are performed with full arm extension

THE SPOT arms.
10 SECONDS
REPS – 6
SETS – 4-5

PRESS-UPS Perform press ups with hands shoulder width apart,

TUCK JUMPS Jump and raise your knees to hip level without
SPRINT ON This is a SPRINT on the spot… not a jog. Knees

THE SPOT arms.
10 SECONDS
REPS – 6
SETS – 4-5

BURPEES Make sure to control posture as much as possible.
Gain as much height, hip extension and intent on the
12 REPS jumps. Aim to complete in 20 seconds
PRESS-UPS Perform press ups with hands shoulder width apart,

TUCK JUMPS Jump and raise your knees to hip level without
SPRINT ON This is a SPRINT on the spot… not a jog. Knees

THE SPOT arms.
15 SECONDS
REPS – 5
SETS – 8-10
Perform the footwork challenge,
aim to perform as fast as possible
between 30-45 secs.
LATERAL SHUFFLES
2 LENGTHS
LATERAL IN + OUTS
2 LENGTHS
A-HOPS
2 LENGTHS
SINGLE LEG HOPS
1 LENGTH E.S.
FAST FEET
1 LENGTH CLICK TO WATCH VIDEO
RED ZONE
CIRCUITS
BOXING FITNESS
BOXING BAG / PAD
SPECIFIC CIRCUITS
CIRCUITS
PAGE 62 PAGE 70
BOXING SPECIFIC TIME – 10s / 20s on : 10s off
REPS – 6
CONDITIONING REST – 1 min
SETS – 3-5
When performed at higher intensities, shadow

boxing intervals can be beneficial for red zone
adaptations.
These will also challenge your ability to

maintain technique, speed and shape under
fatiguing conditions.
We normally go for 20s and 10s working

intervals with a 10s active recovery. In the 10s
it’s important to use your feet, use the
occasional jab and maintain defensive shape.
FAST SHADOW
Perform 3-4 shot combinations with foot
defences and head movement in between.
Make sure to keep a high intensity and
perform fast hand speed.
BOXING SPECIFIC TIME – 20s on : 10s off
REPS – 6
SETS – 3-5
This circuit is all about fast and effective footwork under high-fatigue. Make sure to attack
each interval with intensity, whilst maintaining shape and technique.
Perform 4 shot combinations with foot defences and

SHADOW BOX head movement in between. Perform fast hands.
This is a SPRINT on the spot… not a jog. Knees level

SPRINT ON THE SPOT with hips, short foot contacts and pump those arms.
Perform 4 shot combinations with foot defences and
SHADOW BOX head movement in between. Perform fast hands.
Time trial routine, in 20 seconds you should be nearly
FOOTWORK CHALLENGE finishing the ’lateral in and outs’ by the end of the 20s
Back to the 4 shot combinations, keeping your shape,
SHADOW BOX foot defences and nice fast punches.
This is a SPRINT on the spot… not a jog. Knees level
SPRINT ON THE SPOT with hips, short foot contacts and pump those arms.
SETS – 3-5
Before each set, perform 60 seconds of shadow boxing at the start, make sure this is a high
intensity to reach >85% max heart rate prior to the circuit exercises. Then only perform the
repeat the key circuit exercises (2 sets on each).
50 SECS SHADOW Perform 4 shot combinations with foot defences and

head movement in between. Perform fast hands.
BOX
10 SECS
REST X-TUCK Watch the video for an understanding of this exercise.
Stay light on your feet and perform as fast as possible.
JUMPS
20 SECS : FOOTWORK Perform the footwork challenge, in 20 seconds you

should be nearly finishing the ’lateral in and outs’
10 SECS CHALLENGE
BOXING Perform ladder drills in a boxing stance, moving in and
out of range quickly. Sharp feet, fast hands and good
LADDER shape under fatigue
SETS – 3-5
Before each set, perform 50 seconds of skipping at the start, make sure this is a high
repeat the key circuit exercises (2 sets on each).
50 SECS SKIPPING Perform skipping with high knees for 40s then transition
to double under skipping for final 10s.
10 SECS
REST FAST Perform 3-4 shot combinations with foot defences and
SHADOW
LATERAL Lateral shuffles on the ladder, perform two fast taps in
20 SECS : each box on the balls of your feet and keep legs long.
10 SECS SHUFFLES
FAST Perform uppercuts as fast and as explosive as possible
– our boxers hit between 100-140 punches.
UPPERCUTS
BOXING Perform ladder drills in a boxing stance, moving in and
out of range quickly. Sharp feet, fast hands and good
LADDER
SETS – 3-5
Before each set, perform 50 seconds of skipping at the start, make sure this is a high
repeat the key circuit exercises (2 sets on each). This is a ‘power’ circuit so make sure to
perform with speed and intensity.
50 SECS SKIPPING Perform skipping with high knees for 40s then transition
10 SECS
REST X-TUCK Watch the video for an understanding of this exercise.
Stay light on your feet and perform as fast as possible.
JUMPS
FAST Perform uppercuts as fast and as explosive as possible –
10 SECS : our boxers hit between 50-70 punches.
10 SECS UPPERCUTS
FAST Get into a half squat position, then perform fast and
forceful foot contacts making as much noise as possible
POGOS
SHADOW Perform 3-4 shot combinations with foot defences and
BOX
REPS – 5
SETS – 3-5
This circuit will create a high heart rate response by starting with intense shadow boxing and
skipping intervals, before challenging your ability to maintain speed, shape and technique on
the boxing ladder drills. We finish off the circuit with sprinting on the spot and shadow box
to drive into the red zone.
SHADOW BOX Perform 3-4 shot combinations with foot defences and
SKIPPING Perform skipping with high knees for 20s then

transition to double under skipping for final 10s.
BOXING LADDER Perform ladder drills in a boxing stance, moving in and

out of range with sharp feet, fast hands and good shape.
REPS – 6
SETS – 3-5
This is performed at a slightly lower intensity due to a larger work to rest ratio. Rather than
absolute speed and explosiveness, go for rhythm and repetition. This is a 4 minute round, so
fill in the final 10s at the end with extra 10s on the high knees
SKIPPING Perform skipping with high knees for 20s then

UPPERCUTS Perform uppercuts - have 5 seconds rhythm followed

by a 10 second burst
SKIPPING Perform skipping with high knees for 20s then transition
HIGH KNEES Perform 40s on high-knees, this is a sprint with an

extra high-intensity effort on the last 10s.
BOXING SPECIFIC TIME – MIXED
REPS – 7
SETS – 3-5
The 30s reps off are designed to drive into the Red Zone, then the intervals change to 20s on
10s off for 2 reps for fast and explosive bursts on before returning to 30s intervals.
30 SECS : SPOT
10 SECS Perform 3-4 shot combinations with foot defences and
SHADOW BOX head movement in between.
20 SECS : BURPEES height, hip extension and intent on the jumps.
10 SECS This is a SPRINT on the spot… not a jog. Knees level
UPPERCUTS with hips, short foot contacts and pump those arms.
30 SECS : X 2 REPS head movement in between.
10 SECS RUN ON This is a SPRINT on the spot… not a jog. Knees level
THE SPOT
BOXING SPECIFIC TIME – 10s / 20s on : 10s off
REPS – 6
CONDITIONING REST – 1 min
SETS – 3-5
When performed at higher intensities, bag

boxing intervals can be beneficial for red zone
adaptations.
These will also challenge your ability to

maintain technique, speed and shape under
fatiguing conditions.
We normally go for 20s and 10s working

intervals with a 10s active recovery. In the 10s
it’s important to use your feet, use the
occasional jab and maintain defensive shape.
PUNCHES IN BUNCHES
Perform 3-4 shot combinations with foot
defences and head movement in between.
Make sure to keep a high intensity and
perform fast hand speed.
BOXING BAG TIME – 30s on : 30s on
REPS – 6
SETS – 3-5
Perform continuous work between the bags and a physical exercise. 30 seconds on
each interval, going all out at the end of the interval on the burpees to high knees.
4-SHOT COMBOS Perform 4 shot combinations with foot defences and

SPRINT ON THE SPOT Perform skipping with high knees for 20s then
POWER SHOTS Perform uppercuts - have 5 seconds rhythm followed

by a 10 second burst
BURPEES Perform skipping with high knees for 20s then transition

BURPEES TO HIGH Perform 30s on high-knees, this is a sprint with an

extra high-intensity effort on the last 10s.
KNEES
BOXING BAG TIME – 30s on : 10s off
SETS – 3-5
Performing the footwork challenge before this circuit will help raise heart rate but
also cue fast feet on the 4 / 2-shot combo intervals.
40 SECS FOOTWORK Perform the footwork challenge, 40 seconds should

give you enough time to complete.
CHALLENGE
10 SECS
REST 4-SHOT Perform 4 shot combinations with foot defences and
COMBO
2 SHOT + Throw two shots, perform a foot defence, then peform
30 SECS another two shots.
ON 10 SECS FOOT
OFF EACH DEFENCE
Example: Jab, Cross, Push Away, Cross, Hook
EXERCISE POWER Throw in singles or two shot combinations. This

predominantly back hands, lead and rear hooks to the
SHOTS head and body
BOXING BAG TIME – 30s on : 30s on
REPS – 6
SETS – 3-5
Perform continuous work between the bags and a physical exercise. 30 seconds
on each interval, going all out at the end of the interval on the burpees to high
knees.
CLOSE RANGE Get close to the bag, throw bent arm shots to head
and body whilst moving your head.

BODY SHOTS Perform body shot combinations, throw singles, two

and three shot combinations.
SETS – 3-5
The pre-load set of shadow boxing will increase heart rate, before a high-intensity burst on
close range punches, this will make you fatigued early on in the circuit. The challenge then is
to maintain speed and intensity on the other intervals
50 SECS SHADOW Perform 3-4 shot combinations with foot defences and
head movement in between. Perform fast hands
BOX
10 SECS
REST CLOSE Get close to the bag, throw bent arm shots to head and
body whilst moving your head and pivoting.
RANGE
20 SECS POWER Throw in singles or two shot combinations. This
predominantly back hands, lead and rear hooks.
ON 10 SECS SHOTS
OFF EACH 4-SHOT Perform 4 shot combinations with foot defences and
EXERCISE COMBO
POWER Throw in singles or two shot combinations. This
SHOTS head and body
SETS – 3-5
This is a circuit that is designed to be explosive under fatigue. Start with power shots,
explosive actions will stimulate a high heart rate response. Sprinting on the spot will tire the
lower-body but then you’re challenged to keep moving your feet with the two-phase attack.
50 SECS POWER Throw in singles or two shot combinations. This

SHOTS head and body
10 SECS
REST SPRINT ON This is a SPRINT on the spot… not a jog. Knees level
THE SPOT
20 SECS TWO-PHASE Split up the attacks with a foot defence, for example…
Jab, Push Away, Jab Cross.
ON 10 SECS ATTACK
OFF EACH Control posture as much as possible. Gain as much
EXERCISE BURPEES height, hip extension and intent on the jumps.
POWER Throw in singles or two shot combinations. This

SHOTS head and body
REPS – 6
SETS – 3-5
This circuit is perfect when working in large groups and not enough bags for the session. We
split 3 minutes into 30 second intervals, one shadow boxes the theme and one performs on
the bag. This is a good way to raise heart rate as shadow boxing will allow you to work at a
higher work rate.
Shadow box the theme for the first 30s, then perform for 30s on the bag before moving on to
the next theme
2-SHOT + FOOT Throw two shots, perform a foot defence, then peform another
two shots. Example: Jab, Cross, Push Away, Cross, Hook
DEFENCE
FOUR SHOT Perform 4 shot combinations with foot defences and
COMBOS
CLOSE RANGE Get close to the bag, throw bent arm shots to head and
body whilst moving your head and pivoting.
+ PIVOTS
THANKS FOR TAKING PART IN
RED ZONE
CIRCUITS
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Boxing Science programs.
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that can help boost your training knowledge and performance.
Use the code below to save 30% discount on your next program.
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RED ZONE

The Yorkshire pair founded Boxing

With over 50 online workshops, a

By purchasing this program, we are

Boxing Science gives you the unique opportunity to

Gain access to sport science experts, share your

CLICK HERE TO JOIN THE

SCIENCE BEHIND THE CIRCUITS 12

HOW TO PERFORM THE CIRCUITS 32

A circuit is a combination of exercises with short rest periods between

Circuits are a way of combining a range of

In this program, we share our circuits that

2013 2015 2019 2021

REPS / SETS / DURATION

60-80% Above 85% Below 60%

These sessions are structured and optimised

These can be used as a full conditioning

65% Time spent in ≥90% max heart rate (MHR)

Average time spent in the red zone, this is

This data suggests that boxing is not a

á Heat Production and Dehydration áâ Neural Activity

á Blood Flow? ááá Ventilation and Gas Exchange

ááá Metabolism and Blood Flow

HIIT is when a short to long bout of exercise is

There is a strong body of evidence that HIIT can

In recent years, the use of HIIT has become more

The amount of oxygen you can deliver to your muscles

So the target in our interval sessions is to spend an

By carefully implementing this training strategy over a

Our aim is to find the optimal balance between speed (external

By carefully monitoring speed, heart rate, RPE and blood lactate

However, we do use alternative methods including exercise bike, circuits and

We can create different sessions by manipulating pacing strategies and coaching

WHEN ATHLETES ARE TOO HEAVY

SPECIFIC TRAINING GOALS

VERY FIT ATHLETES

LIMITED STRENGTH LEVELS

TECHNIQUE – RISK VS REWARD

DURATION, REPS AND SETS

LOADING FOR RED ZONE CIRCUITS

These are predominantly aerobic exercises,

LOADING FOR TIME TRIALS

Due to this being a time trial, it accumulates to a 40 second high

LATERAL SHUFFLES X 2 LENGTHS Target time is

EQUIPMENT BODYWEIGHT BOXING

PAGE 38 PAGE 51 PAGE 61

We will cue with text Here are some

CLICK HERE TO WATCH OUR TUTORIAL ON HOW

This helps you push your body and

BURPEES Control posture as much as possible. Gain as much

SPRINT ON This is a SPRINT on the spot… not a jog. Knees level

SKIPPING Transition between skipping with high knees for 10s to

60 SECS BURPEES Control posture as much as possible. Gain as much

20 SECS : BATTLE ROPES Perform in a half-squat position, performing fast waves

BATTLE ROPES Perform in a half-squat position, performing fast waves

LM SQUAT TO This is a SPRINT on the spot… not a jog. Knees level

BATTLE ROPES Perform in a half-squat position, performing fast waves

MOUNTAIN In a press-up position, quickly alternate one leg into a

BATTLE ROPES Perform in a half-squat position, performing fast waves