What is Monica’s Boxing Fit challenge? 

Monica has designed this 4-week Boxing Fit Challenge program as part of our #Sweatmade challenges available on the Sweat app. This program combines shadow boxing with cardio and strength-based movements for challenging, yet fun workouts!

The program is perfect for anyone seeking flexibility to complete their workouts from home, gym, outdoors or wherever they might be. Try something new and get started with these explosive and fun boxing workouts! You can start slow and work towards progressing your boxing skills with Monica over 4 weeks. 

You can complete the challenge programs as a standalone program, or combine with your existing program to add variety to your training. 

What is involved in Monica’s 4-week boxing challenge?

You will be provided with the following goals for each week: 

• 3x Resistance sessions  
• 2x Cardio sessions (3 available) 
• 1x Recovery session
  

What equipment do I need?
You will only need a skipping rope! If you don’t have one available, swap the cardio movements with another using our exercise substitute feature available on the Sweat app. 

How do the workouts work?  

Shadow Boxing & Cardio (25-30 minutes) 

Shadow Boxing & Cardio includes 3 supersets. Each superset has 2 time-based exercises that you complete for 3 laps, taking a 30-second rest between laps. At the end of each workout, there is a core finisher. The core finisher includes 2 exercises, completed for 3 laps, taking a 30-second rest between laps. Between your supersets and finisher, you will have a 1-minute rest. This finisher workout focuses on the fundamental movements of boxing whilst incorporating cardio to get that heart rate up! 

Shadow Boxing & Strength (25-30 minutes)  

Beginning with a Strength triset, you complete 3 time-based exercises for 3 laps. This moves into 3 Supersets, all with 2 time-based exercises where you will complete 3 laps of each, taking a 30-second rest after each lap. Much like the Shadow Boxing & Cardio, this part of the workout focuses on boxing movements whilst incorporating strength training also. There is 1 minute in between completing each set.

Boxing Blast (15-20 minutes)

You will make your way through a list of boxing exercises, completing each exercise for 60 seconds. The boxing exercises incorporate a range of boxing, strength and cardio movements. You will complete 2 sets of 6 exercises for 60 seconds before taking a 1-minute rest before finishing with two 60 second boxing combinations. 

Warm Ups
The warm-ups include mobility exercises, dynamic stretches and anaerobic exercises, to get your body ready to go! Before starting your workout, you are presented with 4 warm-up options:

• Cardio ( i.e. Skipping ) 
• Cardio & Movement ( your choice of cardio, mobility and dynamic stretches )
• Movement only ( mobility exercise and dynamic stretches )
• No Warm-up 

It’s really important to warm up before your workout to prevent the risk of any potential injury. 

Cool Downs

At the end of each workout, a cooldown is provided. The cooldowns are just as important to help promote recovery, prevent injury, improve flexibility and promote even blood flow throughout your body! 

Find your power and box your way to your next fitness goal with Sweat trainer Monica’s new Boxing Fit Challenge program!