Time restricted training!!!?

Question

OK, I work 9-10 hours a day... on top of that, my commute is 90 minutes each way. And being a family man, I really can't stay more than 1 hr in the Gym. I do 30 minutes of weight lifting. And 30 minutes of some sort of boxing.

OK, so here's the hundred dollar question:

If a person (like myself) only has a few minutes to train, what's the best thing to do? The Heavy Bag? The Mitts? (i have a parter to help me with them)

Suggestions???

Answer 1

it is in fact possible to get a great workout in only a half hour and then you'd have a half hour to box. I just did this in 38 min

50 Box Jumps (24" box)

50 wall ball shots (20 lb. ball this is doing squats while throwing medicine ball against the wall)

50 jumping pull-ups

50 kettle-bell swings (20 lb. dumbbell)

50 walking lunge steps

100 sit-ups

50 push press (45 lb)

50 back extensions

50 burpees (squat-thrusts)

(for more ideas on workout go to crossfit.com)

as for boxing itself do the following for 3 minutes and a half a minute break until you have to leave

1.left jab

2.right jab

3.left cross

4.right cross

5.left jab, right cross

6.right jab, left cross

7.left jab, right cross, left jab

8.right jab, left cross, right jab

9.left hook

10.right hook

11.left, jab right hook

12.right jab, left hook

13.left jab, right cross, left hook

14.right jab, left cross, right hook

15.left upper-cut

16.right upper-cut

17.left jab, right cross, left upper-cut, right upper-cut

18.right jab, left cross, right upper-cut, left upper-cut

and many more combinations

also important is practicing the v-slip, the u-slip, moving forward with punches, moving backward with punches, moving to the left and moving to the right,

I wish you luck in your training and in finding a job that allows you more time

Answer 2

How many times a week are you going to the gym? If you're going every day, stagger your training such that you do alternate between 1/2 weights 1/2 boxing and all-boxing.

Technical work/sparring is much more important to a boxer than weights (although weights are not unimportant!).

Answer 3

I'd go with 3, 3 minute rounds on the heavy bag, with 1 minutes rest in between each round.  I'd follow that up with mitt work.