Plyometric Circuits are the corner stone of a good boxing workout. A boxer must maintain his strength and explosive power through two or three minute rounds.
Plyometric circuit training is designed to mimic the demands of an actual fight. It takes exactly two minutes, or the duration of a round in amateur boxing, to complete the following eight circuits.
Leave one minute rest between each circuit and do sets of circuits to recreate the conditions of a fight. Do each exercise for 15 seconds at a very high intensity and then move onto the next.