These workouts go for approximately 30 minutes. The Boxer Rebellion Program suggests that after an intense workout with a trainer who knows the system, you have an option to do these sets of workouts. For those who are not comfortable finishing a workout in 30 minutes (which is actually what you only need if done with intensity), these sample workouts are for you. Make sure to keep on changing it up and consciously keep it intense!

WORKOUT 1
2 rounds heavy bag
2 rounds speed bag
1 round burpee drill (30secs burpees, 30secs shadow boxing then switch)
15 plyometric pushups (off the ground), 15 knee jumps
1 round burpee drill
15 plyometric pushups, 15 knee jumps
2 rounds interval jump ropes

WORKOUT 2
2 rounds interval jump ropes
1 round stepladders
15 pushups, 15 leap ups, 15 burpees
1 round stepladders
15 pushups, 15 leap ups, 15 burpees
3 rounds heavy bag

WORKOUT 3
2 rounds speed bag
2 rounds shadow boxing
2 rounds step ladders with medicine ball (forward and up)
50 push ups, 25 power jab- straights, 50 push ups, 25 jab straights
25 leap ups, 50 power uppercuts, 25 leap ups, 50 power uppercuts

WORKOUT 4
3 rounds heavy bag
1 round interval jump ropes
15 push ups, 15 leap ups, 15 medicine ball slams
1 round interval jump ropes
15 medicine ball slams, 15 leap ups, 15 push ups
1 round burpee drill (30secs burpees, 30 secs shadow boxing then switch)
1 round ab work: 30secs plank, 30 secs side plank, 30 secs other side, 30 secs knee to opposite elbow, 30 secs other side, 30 secs knee to same side elbow, 30 secs other side

WORKOUT 5
2 rounds shadow boxing
2 rounds jump rope
2 rounds double end bag
1 round burpee drill (30secs burpees, 30secs shadow boxing and switch)
1 round ab work: 30secs plank, 30 secs side plank, 30 secs other side, 30 secs knee to opposite elbow, 30 secs other side, 30 secs knee to same side elbow, 30 secs other side

WORKOUT 6
2 rounds shadow boxing
3 rounds heavy bag
1 interval jump ropes
100 repetitions: medicine ball pushes
1 interval jump ropes
100 repetition: medicine ball slams (50 core, 50 full body)

WORKOUT 7
2 rounds shadow boxing
3 rounds heavy bag (focus on movement)
2 rounds interval jump ropes
1 round double end bag
1 set: 30 pushups, 30 jumping lunges, 30 jumping jacks

WORKOUT 8
3 rounds interval jump ropes
2 heavy bag rounds
2 rounds burpee drill (30secs burpees, 30secs shadowboxing then switch)
30 medicine ball slams (all core)

WORKOUT 9
2 rounds jumping rope
1 round full body medicine ball slams
1 round: 1min pushups, 1min jumping lunges, 1 min burpees
1 round full body medicine ball slams
1 round: 1 min burpees, 1 min jumping lunges, 1 min pushups
2 rounds speed bag

WORKOUT 10
2 rounds shadow boxing
3 rounds heavy bag
2 round interval jump rope
2 round double end bag

WORKOUT 11
2 rounds shadow boxing
2 rounds jump rope
1 round: 30sec pushups, 30sec leap ups, 30 sec pushups, 30sec leap ups, 1 minute jumping jacks
1 round burpee drill: 30secs burpees, 30secs shadow boxing then switch
1 round medicine ball slams
1 round burpee drill

WORKOUT 12
2 rounds jump ropes
2 rounds interval shadow boxing: 30secs jab straights, 30secs uppercuts then switch
3 rounds heavy bag
1 round: 1 minute static pushups, 1 minute jumping lunges, 1 minute burpees

For more information about the Boxer Rebellion, please click here.