Boxing is one of the fastest and cheapest ways to get yourself in to shape. Let alone getting yourself into shape, a lot of sports can do that. But boxing will make you a monster. Your aura will be intimidating enough to scare off those bullies, muggers or catcallers for good.
Boxing workout doesn’t target any one particular muscle of your body. It’ll put enough stress on your body to burn fats all over your body, increase your cardiovascular capacity, increase your stamina, strength endurance. And will boost your reflex as a fighter.
The boxing workout routine isn’t all about punching bags and speed bags. If that was the case then there would be boxers all over the place. There’s a lot more to it.
When you’re planning on a boxing workout routine, you’ll have to focus on four prime factors. Um talking about making sure that you increase your strength while you’re at it. Then there are factors like the skill and speed, that’s what boxing is mostly about. And at the end of the day, you’ll also have to make sure that you’re also boosting your endurance.
The Ultimate Routine for Boxing Workout
Now, here’s a routine for a boxing workout. Keeping in mind anything and everything for you to develop yourself from the perspective of your body shape and boxing skillset.
Just like every other workout, you gotta warm up first otherwise you’ll strain yourself. Warming up helps to increase your body’s temperature. And substantially increases the apparent elasticity of your muscles. Thus, drastically reducing the odds of getting injured.
Upper Body Warm Up
Upper body warm up is to be done by moving your arms.
So, first, throw punches in a circular fashion. Do it in the forward direction in the beginning and then shift to backward.
Then do the crossover thing. That’s throwing punches with both hands simultaneously to the sides and then pulling them backward.
Lower Body Warm Up
Stretch your legs to create a gap of about your shoulder’s width. And then rotate your hips clockwise and anticlockwise. So this repeatedly for a while.
Now do some pushups, squats, and lunges. Do about ten of each.
Strength and Power Conditioning Workout
It’s undeniable that you can’t win in a boxing match if you don’t have the adequate power or strength to do some damage to your opponent.
There’re multiple ways to do that. You’ll be doing multiple kinds of weight lifts to put pressure on many of your muscles. You’ll also have to be doing some punching bag workout.
Doing these strength training workouts just about two days a week is enough.
Clapping Push Ups
This one’s a popular exercise to increase your power. So about 4 reps of this with about 4 sets in each.
If you don’t already know how you’ll have to do this, then …………..
First, place your hands on the floor with a gap of your shoulder’s width. And then create a thrust to push yourself up and as you’re going upwards clap your hands.
Explosive Box Jumps
These are quite effective on your thigh muscles and hips.
Here’s you are gonna have to be doing this.
Stand on a box that’s about 1 or 2 feet high. Then jump down and instantly jump off the ground to get back on the box. You can do this by using your ring if you don’t have a box lying around.
If you need to stop a while to take some breath, then do it on the top of the box.
It’s recommended to do about 4 sets of this with about 5 reps in each set.
This one also requires a box of 1 or 2 feet high. And also uses the same muscles like the last one.
Now, the step by step description of how you’re gonna has to do this.
Stand with one leg while the other is placed on the box. Now jump and alternate the position of the legs. Keep jumping and repeating the process.
Do about 4 sets of this with 5 reps in each set.
Lunges with Medicine Ball
Medicine ball is a great piece if equipment for strength training.
Stand completely straight while holding a medicine ball on top of your head. Now, lean or lunge forward with one leg on the front. Get back up straight and do it with the other leg.
Do 4 sets of this with about 6 reps in each set.
It’s boxing workout that um talking about so there’s gotta be some punching workout in it.
Shadow boxing is a great way to get started with your punching workout. Keep doing this for about 10 to 20 mins or so.
Heavy Bag Workout
Now head down to your heavy bag. Now practice all the punches you can on the heavy bag one by one. Start with jabs then straights and then crosses and so.
Speed Bag Workout
When you’re done with heavy bag, start with the speed bag. It will drastically increase your speed and accuracy.
Focus Mitts Workout
Focus Mitts workout and it’s effectiveness all depends on your partner. If he’s fast you’ll get faster, if he’s good at understanding the particular spots you’re having troubles shooting then you’ll also be developing your skills.
I have a question for you, what do you know about boxing workout for women?
Boxing workout routines have proven its efficiency in getting people into shape and exponentially increasing the self-defense skill. So, if you’re looking for routines to workout with, this is the one for you. It serves multiple purposes.
Boxing workout routines have to be done by keeping multiple factors into mind. It has to be checked that you’re exercising each and every one of your muscles throughout the week. And its also to be checked that you’re doing everything to ultimately increase your skills too.