Boxing Workout Guide: How to Do a Boxing Workout Routine

Boxers practice a variety of different exercises to develop lower- and upper-body strength, faster footwork, and greater punching power. Boxing training may include high-intensity interval training (HIIT) workouts, strength training, weightlifting, metabolic conditioning workouts, shadowboxing, kickboxing, cardio, and plyometric exercises. As boxers are required to train for specific weight classes, boxing workouts often result in weight loss. Though weight training is an element of boxing workouts, boxers tend to focus on building lean muscle rather than bulking up like a bodybuilder.

Boxing gyms are typically equipped with gloves, jump ropes, punching bags, heavy bags, speed bags, pull-up bars, medicine balls, barbells, and dumbbells. Beginners can easily practice an at-home boxing workout with bodyweight exercises and minimal equipment, but you will benefit from at least having boxing gloves and a punching bag.

There are several notable benefits of boxing workouts:

1. 1. Boxing workouts are full-body workouts. Boxing workouts combine upper-body and lower-body exercises to develop strength and agility. Punching power comes from your base, not your arms. Building strength in your glutes, lower back, calves, and quads can help you land a jab with more power. Training the upper body—especially the core, triceps, biceps, and lats—helps keep you in fighting shape and develops greater coordination.
2. 2. Boxing workouts can improve cardiovascular health. Boxing workouts include high-intensity exercises that elevate your heart rate, helping decrease the risk of heart disease.
3. 3. Boxing workouts improve your balance. Boxing techniques involve quickly responding to external feedback, whether you’re sparring with another boxer in the ring or with a punching bag. Training the body to adapt quickly and move continuously can help improve your balance and coordination.

In order to reap the benefits of boxing exercises, it’s important to establish a training schedule. For the best results, practice a boxing workout plan every day.

Take your workout to the next level with a boxing training routine.

• Warm-up: Start by doing a two-minute round of jumping jacks. If you have a jump rope, use it instead. Immediately move to the next round.
• Shadowboxing: Choose a boxing combo to practice, such as jab-uppercut-jab. You can do this with or without a punching bag. Practice this combo for one minute. Rest for thirty seconds. Repeat eight reps before moving on to the next round.
• Conditioning: Practice five burpees or sprints, five sit-ups, five push-ups, five lunges, and five squats. Rest for thirty seconds. Repeat eight to ten reps before moving on to the next round.
• Footwork: Practice side steps and forward-and-back steps, for ten minutes. For each footwork drill, start in a boxing stance with your feet shoulder-width apart. For side steps, quickly take ten steps to the left, then ten steps to the right. Push off your left foot when moving to the right, and your right foot when moving to the left. Repeat for two minutes. For forward-and-back steps, quickly take ten steps forward, then ten steps backward. Push off your back foot when moving forward, and your front foot when moving backward. Repeat for two minutes. Alternate footwork drills for a total of ten minutes.
• Cool-down: This is an active cool-down. Practice ten crunches and ten jump squats. Focus on speed. Repeat without resting for ten minutes.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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