Traditionally, boxers are quite physically fit due to the nature of their training. The muscles of the upper and lower body, reflexes and cardiovascular system must be in top condition to absorb punishment and continue throughout a boxing match. Someone who likes the fitness aspect of boxing but isn’t interested in giving or receiving punches can still train like a boxer -- minus the contact -- and reap the same benefits.
Step 1
Punch the heavy bag with jabs, hooks, crosses and uppercuts in different combinations for 2 or 3-minute rounds, separated by 60 second rests in between.
Step 2
Work on the speed bag and double ended bag for 2 to 3-minute rounds to improve reflexes and punching speed. Take a 60 second break in between rounds.
Step 3
Perform pushups, situps and chinups before or after the actual boxing workout to improve upper body and core strength.
Step 4
Shadow box for 2 to 3-minute rounds, throwing different punch combinations at varying speeds. Rest for 60 seconds between rounds. Practice in front of a mirror if possible, to work on technique.
Step 5
Jump rope for 2 to 3-minute rounds in between punching exercises to keep your heart rate elevated.
Step 6
Perform punch out drills on the heavy bag, or on the pads with a partner. Throw as many punches as possible with full speed and power for one minute.
Posted in: Boxing