Name: Playbook - Hard To Kill Fitness - W7/D3 HIIT (Boxing)
Uploaded: 2025-05-22T22:22:52.073Z
Duration: 30 min
Description: W7/D3 HIIT (Boxing)

Keisuke

Mathieu

WORKOUT: Boxing Circuit 🕒 25-30 mins
-Run x 800 metres 
-Navy seal burpees 3 x 10 
-Shadow boxing 3 x 1 minute 
-Heavy bag 3 x 3 minutes
-Run x 800 metres

*Rest 1 minute between sets


EQUIPMENT REQUIRED:
Heavy bag

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- In the starting position, stand with your feet shoulder width apart.
- Squat down and place your hands on the ground.
- Jump legs backward into a push-up position (or plank).
- Perform a push-up.
- At the top of your push-up, bring your right knee out to touch your right elbow.
- Return to a plank.
- Repeat the same thing on the left side—left knee to left elbow.
- Jump back to a standing position.
- Extend your hips to jump and clap your hands overhead.
- That’s one rep. Now, repeat for the recommended reps.

Navy seal burpees

- Place your dominant foot forward slightly. Bend your knees, and hold your hands up near the top of your chest.
- Starting with your dominant arm first, punch your arm forward, slightly rotating your shoulder, and twisting at the torso. The target of your punch should be straight in front of you and at shoulder height.
- As you retract your dominant arm by pulling your elbow back to your side, extend your other arm forward, again rotating at the shoulder and torso. Make sure to keep your abs flexed during the movement.

Shadow boxing

- Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
- Receive the bag as it swings back by reversing these steps.

Heavy bag

W7/D3 HIIT (Boxing)

Abigail Winzer

The original Monster is one of the best programs I’ve ever run.  I usually hit it at least once a year. Never disappoints!

Mike

W1/D1 ATTENTION - Read This Before You Get Started

Great Workout, seems easy but will definitely get you working!!

Sarah

Reid

Anthony

W1/D1 P1 - Back & Abs

Jake

Kicked my ass!!! I was skeptical going in but I am definitely humbled! Those champagne/pike supersets tried to kill me!!

Garrett

Kavika Su’esu’e

W1/D2 P1 - Chest

This program shows me im a little b**ch and I don’t know s**t about f**k

Bailey

Shadow boxing not as engaging. Personal issue for me. So far so good!

Caleb

It’s 55 degrees outside and I was left in a puddle

W1/D3 HIIT (Boxing)

Cody

Luis

If I knew y’all were gonna try to kill me I would have gotten my affairs in order. Putting Bulgarians in at the end is diabolical!!!

W1/D4 P1 - Legs & Abs

Can't move my arms. What a amazing pump from this workout

Ryan

George

W1/D5 P1 - Arms

Solid shoulder burn.  Good balance but definitely challenging if you get the weight right.

Christine

W1/D6 P1 - Shoulders & LIC

W1/D7 DAY OFF

Daniel

My favorite day of this whole routine so far, I’m dead but it’s such a wonderful death!!!

Jaden

W2/D1 P2 - Back & Abs

Mitch Gavros

I feel like there was enough in this one but still felt my chest ripping

James

W2/D2 P2 - Chest

Matt

Such a great workout even when I sub elliptical for running because I hate running but love the elliptical l!

Dustin

W2/D3 HIIT (Boxing)

W2/D4 P2 - Legs & Abs

Another great workout knocked out! One more and week two of Tactical Monster V1 done! Stay strong everyone and keep grinding it out together.. let’s go!! ✊✊🔥

Chad Davis

W2/D5 P2 - Arms

Felt amazing the whole workout then the rower at the end cooked me!

W2/D6 P2 - Shoulders & LIC

W2/D7 DAY OFF

My favorite back day of this program so far. Feeling thick!!

One of the best back workouts I've had, no crazy movements, and after sticking with HTK plans I've been getting really nice mind-muscle connections and seeing the results for it!

Lyndon

W3/D1 P3 - Back & Abs

Benn

W3/D2 P3 - Chest

Loved it, added in shadow wreseling and jump rope at the end

Aidan

W3/D3 HIIT (Boxing)

Masson

W3/D4 P3 - Legs & Abs

W3/D5 P3 - Arms

W3/D6 P3 - Shoulders & LIC

W3/D7 DAY OFF

W4/D1 P1 - Back & Abs

Zander

Antonio

Nice to see the growth in my push ups from week 1 to now

W4/D2 P1 - Chest

W4/D3 HIIT (Boxing)

Hit legs so hard it gave me a second bowel movement

Gabriel

Glynn Bramwell

Clayton

W4/D4 P1 - Legs & Abs

W4/D5 P1 - Arms

Fantastic. Shoulders are pumped to the max!

Braydon Chance

Never thought I would say that LIC would be my favorite. I rowed for 20 mins and with the humidity in my garage, I feel like I just sweat out all the demons

W7/D3 HIIT (Boxing)

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