Boxing is an incredible way to stay in shape. You can develop your muscles through repetitive movement of punches. You will certainly work on your cardio through boxing, there’s hardly any way to escape that. Your coordination will improve as well by getting footwork and the timing of your punches down. It is also great for getting out any aggression, trust me! With all these benefits, people should be lining up to do boxing. However, maybe you don’t have a boxing gym nearby. Maybe you can’t afford one. Maybe you just want to be able to do it at home. Well, here we go, I’ve created a small boxing-like workout for you to do at home. This requires no gloves and only one piece of equipment which you can sub out. Boxing isn’t easy, but it’s a worth-it workout. (Please excuse the sleepy morning photos)
1. Jump rope (1 min). If you don’t have a jump rope, do air rope like I’m doing in the pictures. Challenge yourself. Do different paces. Try on just one leg. Try high knees. Work hard! This part should get your heart PUMPIN’.
2. Push-ups (30 seconds or until failure). You can do them on your knees if you have to, but try at least one full push-up. Push-ups are incredible exercises that will increase your strength, endurance, and functional development.
3. Squat jumps (30 seconds). Make sure you’re set up for a proper squat, feet slightly more than shoulder length, knees not going past toes when you bend and then…jump up! Land in the same squatted position. Get deep and make your glutes work.
4. Shadow boxing (1-2 min depending on difficulty level). If you want to bump this up more, wear wrist weights. This timing is totally up to you. If you want to really work on your left hook or your jab, spend time doing so, but keep moving. Use your footwork aligned with your punches. Dodge imaginary punches. You’re fighting a shadow for goodness’ sake!
5. Shifting plank (30 seconds). This isn’t just a normal elbow plank. Get in standard plank position and then using your toes and body, shift your weight forward and then backwards. This will fire up your core and burn oh so hard. Don’t quit and keep a flat back!
6. Pull-ups (20 seconds or until failure). If you don’t have a pull-up bar, you can do a superman hold instead. That means getting on your stomach and holding a superman (raising your arms and legs off the ground), and if you’re doing a superman, it better be for a minute. If you struggle with pull-ups, you can do negative ones instead meaning jump up and slowly lower yourself down.
REPEAT 3-6X. The number of repeats is up to you and your fitness level.
Always push yourself. Did 3 rounds the first time? Bump it up to 4 the next. Always go for that extra rep and that extra second. Pay attention to your form as you box. Please let us know if you have any questions on any of these exercises, including the boxing! Changing up your workouts is important in chasing progress. Don’t let your body get used to anything! Surprise it. Use this workout to stay hungry and fit!
BONUS PUPPY PIC
