jomontanari / circuits

Design me a boxing circuits workout

Boxing Circuits

Requirements

1. Output a round of 4 sequences of boxing movements a. A sequence contains between 1-5 movements [1,2,3,4,5] b. Some movements may only be part of a sequence with minimum 2 movements (e.g. jab) c. There is a maximum of one sequence in a round with only 1 movement d. At least one sequence in a round has 4 or 5 movements (maximum of 3 sequences in a round with less than 4 moves) e. At least one sequence in a round has 1 or 2 movements (maximum of 3 sequences in a round with more than 2 moves) f. Round 1 has no sequences of 1 move

2. Output a session with 5 rounds a. Each sequence cannot be repeated more than twice through the session

3. First round is punches only

3.1. Second round includes at least two sequences with kicks / knees

4. Third round must include kicks in all sequences a. At least 2 sequences only have kicks / knees

5. Include exercises between rounds a. Four breaks: stretch, cardio, stretch, cardio

6. Include a warm-up a. warmup consists of ten exercises chosen randomly from a list

7. Include one sequence per round of a constant movement a. Constant movements may be used within sequences or restricted to only for a constant movement

8. Include one sequence per round that finishes with an exercise (e.g. burpie, pushups) a. Constant movements cannot include this

9. Ensure a good mix of punches and kicks in rounds 3-5

10. Variable number of rounds

Future requirements

• Adapt for Tabata - different group of exercises
• Considerations for tabata -- Some exercises are active only, some recovery only, some are either -- Some can't be used together in the same session -- Getting a good mix of arms / legs -- Getting a good mix of strength / cardio