Brian currently runs Exton Kettlebells (in Exton, PA). http://extonkettlebells.com/default.aspx If you are looking for a trainer and live near there I recommend that you check him out.
Brian’s current focus is on bare knuckle boxing for self defense and conditioning.
The basic workout is as follows:
Goal is 3min work/1min rest each round (you may need to work up to that).
- 3 rounds shadow boxing
- 3 rounds jump rope
- 3 rounds speed bag
- 3 rounds mitts
- 3 rounds heavy bag
If you have anything left in you the workout follows with a bodyweight workout focusing on various pushups and sit-ups using a ladder format.
For more details (what to focus on in each round) refer to http://extonkettlebells.com/osboxing.aspx about 2/3 the way down the page.
(Please post comments, suggestions or questions to Comments below)