Built2Box

15/06/2025

✅️Strength
✅️HIIT
✅️Mobility
✅️Flexibility
✅️Nutrition
✅️Exercise videos
✅️Private FB group.

12/06/2025

📣Free Stronger, fitter & faster 4-week challenge coming soon.

Includes👇
✅️Strength circuits
✅️Core circuits
✅️HIIT circuits
✅️Nutrition
✅️Mobility
✅️Flexibility
✅️Gym/Home program
✅️Exercise videos
✅️Tracking sheets
✅️Private Facebook coaching group

Like my page, look out for start date.
👊

10/06/2025

10/06/2025

Morning mobility & flexibility routine.
✅️Cat to camel x 10 reps.
✅️Lat stretch x 30 sec.
✅️Glute stretch x 30 sec each side.
✅️Cobra to downward dog x 10 reps.
✅️Spiderman + Twist 10 reps.

😀Breath deep & slow, Repeat 1-2 times.

https://built2box.co.uk/about/

08/06/2025

1-2-1 face-to-face coaching now available.

Designed to meet you where you are – whether you’re starting fresh, returning after an injury, or looking for a structured approach to boxing-inspired training. With low-impact exercise options, guided progressions, and clear instructions, you’ll gain confidence and results without the risk of overtraining or burnout.

Includes👇
✅️Pad work
✅️Strength training
✅️HIIT circuits
✅️Mobility
✅️Recovery
✅️Nutrition for life program
✅️Gym/Home program

Inbox me to get started., stronger, fitter and faster
https://built2box.co.uk/about/
👊

01/06/2025

Designed to meet you where you are – whether you’re starting fresh, returning after an injury, or looking for a structured approach to boxing-inspired training. With low-impact exercise options, guided progressions, and clear instructions, you’ll gain confidence and results without the risk of overtraining or burnout.

12-weeks of strength, conditioning and nutrition programming, Usually £399
Limited-Time Offer £97

Check it out 👇

https://built2box.co.uk/built2box-novice/

31/05/2025

David prioritises high–intensity interval running training to develop a boxer’s fitness in his intermediate and advanced programs, but this may not be suitable for those with injuries, low fitness, carrying excess weight or just starting an exercise program.

In this case David uses his non-contact technical sparing and non-contact live sparing circuits for training variation, enjoyment and safety.

Circuit training can be an extremely effective way to target a range of physical characteristics within a short timeframe.

Circuits can be used to develop aerobic fitness, anaerobic capacity, strength/speed endurance and ability to maintain movement under fatigue.

David has designed non-contact technical sparing circuits for heart health and variety that are at a lower intensity and complexity which is like workingon boxing drills with a partner or doing pad work with the coach that you will complete one day a week.

Non-contact live sparing circuits for fitness and enjoyment are at a higher intensity and complexity which is more like sparing, having to use your footwork to advance and strike while avoiding attacks and produce power to overcome an opponent towards the latter stages of each round that you will complete one day a week.

Both type of circuits includes athletic movements consisting of low impact plyometrics, ladder type agility drills, skipping, shadow boxing with basic punching and bodyweight exercisesat different intensities and overload.

In each block and circuit type, David uses a specific number of 3-minute rounds with 1 minute rest intervals like in the adult boxing classes he teaches. Thisis to simulate ‘’going through the gears’’ a strategic approach where a boxer starts cautiously, then builds momentum, and eventually unleashes more powerful and frequent strikes.

Seconds out is the start of the round and has two exercises at 40-60% effort over 1 minute, blow-by-blow is midway and has two exercises at 70-80% over 1 minute effort and KO (knockout) is the final minutes push to end the round and has two exercises at 90-100% effort.

Both type of his circuits includes, athletic movements consisting of low impact plyometrics, ladder type agility drills, skipping, shadow boxing with basic punching and bodyweight movements at different intensities and overload.

Minimal equipment is required, and Davidhas provided video links together with tracking sheets to record your results and ensure your progress in his Novice program.

As a free bonus David has also provided his 4-week joint friendly training with cardio and core block circuits for those who may need less variety andhave lower movement capacity until they feel they are ready to progress.

Veiw an example 👇

https://drive.google.com/file/d/1ggll3hyQVEYOarl_cl1pf4wWGMFO3UEE/view?usp=drivesdk

30/05/2025

David’s strength training in the Novice program is designed to improve and build the structural elements of your body – your muscles, tendons, and ligaments. The repetition range and tempo of the strength training exercises is very important here more so than the actual weight lifted, of course David wants you to lift a weight that feels heavy and challenges you, but more focus is on the tempo and maintaining perfect form throughout the motion, so you may have to reduce the weight to get the prescribed number of perfect reps in.

The goal is to get you started safely and without pain with real exercises that get you stronger, fitter and enjoying your workouts.

You will be performing full body resistance workouts two times a week using the six pillars of the squat, hinge, single leg, press, pull and core exercises to ensure that you are training all the movement patterns, so you develop equally in all areas needed for general strength while maximizing your athleticism.

There are no body building workout splits of chest day or leg day in this program as this causes too much fatigue and excessive soreness.

Tri-sets are used in his Novice program to maximise time, meaning there are three exercises that you will perform back-to-back with little or no rest.

There are 3 different tri-sets in each workout day.

Reps, sets, and intensity are structured to focus on connective tissue strength and neural adaptations.

Two different resistance workouts are conducted each week focusing on the six pillars of strength training: squat, hinge, single leg, press, pull, and core.

Sessions are structured to minimise fatigue and hypertrophy.

Exercises remain the same throughout the phases to achieve basic competence and build confidence, but volume, intensity and methods change to ensure progress.

Veiw an example 👇

https://drive.google.com/file/d/1POJS75ne93sQ7KvRdyaYKzAPK2Te4Llq/view?usp=drivesdk

29/05/2025

David’s warm-ups gradually increase with intensity of 40%, 50% and 70% effort used and changes from body weight through to loaded exercises and increases in athleticism, just like going through the gears in a boxing match.

Every workout session starts with his 20-minute warm-up sequence that involves some mobility exercises for your ankles, hips and thoracic spine as due to prolonged sitting and the modern day living these joints become stiff and need loosening in most people.

He strategically places a few general athletic, and coordination exercises of low impact jumping and landing, throwing and striking, locomotion and rotation and gives you extra mobility throughout thewarm-up round.

David combines mobility as active rest between exercises seamlessly to save you time and makes sure that you get the most out of every training minute, with the added benefit of helping you build some endurance and fitness qualities in the warm-up.

Check out the example 👇

https://drive.google.com/file/d/1jMhscu-0FSlN43PQMeiI6HrhO_G8GY_p/view?usp=drivesdk

28/05/2025

Built2Box nutrition for life program has been designed to teach you long-term nutrition, health and weight management strategies to support your strength and conditioning program results.

Created by Quantum Nutrition Shane Nugent, MSc, is a graduate of the International Olympic Committee, a Scholarship Doctoral Researcher, and a Published Scientific Author. Dr. Gary Mendoza is a globally recognized expert in psychological behaviour change and mindset. Liam Agnew holds a master’s degree in nutrition and is a graduate of the prestigious International Society of Sports Nutrition.

Veiw the first of 23 video modules 👇
https://drive.google.com/file/d/104f9C2AlvTcuJ7aIonvRtiPWVmYrGBf5/view?usp=drivesdk

24/05/2025

Great warm-up to do before your boxing, mobility, stability, activation of all the muscles and movements needed for boxing or do it on your days off to enhance your recovery.
Aim for 8-10 reps on each side.

www.built2box.co.uk