Boxer Workout

Boxer Workout

No matter if you’re in the ring or on the heavy bag, boxing is one of the most effective workouts you can do. But to really take your boxing game to the next level, you need to supplement your workouts with strength and conditioning exercises.

Whether you're looking to get into shape or just want to unleash some pent-up aggression, there's nothing like a boxer workout. This type of exercise will help improve your cardio stamina, endurance, balance, and coordination while working your upper body, lower body, and core so if you enjoy back exercises, you will love this workout too. Plus, it’s a great way to relieve stress!

So put on your gloves and get ready to sweat!



    Jump Rope Exercise


    1. Jump Rope

    The workout that will get your heart pumping and leave you feeling strong and agile, look no further than the jump rope. This simple piece of equipment is one of the most efficient ways to build cardio fitness, endurance, and coordination.

    You can carry it in your backpack or briefcase, bring it with you on vacations and weekend trips for work because this is one of the easiest ways to build cardio fitness, agility, and strength on the go [1].

    What’s the best jump rope workout?

    Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary.

    You have to gradually prepare your lower body for the impact of jumping, so start slowly and increase the intensity of your workouts gradually over time. And as with any type of exercise, be sure to warm up before you start jump roping, and cool down afterwards. Stretch your muscles and give your body a chance to recover after a strenuous workout.

    Agility Ladder Hiit Workout


    2. Agility Ladder

    Whether you're an elite athlete or just starting out with athletic training, agility ladder drills are a great way to get your heart pumping and improve your speed and agility.

    How can agility ladder help me in my fitness journey?

    Agility ladder drills are a great form of cardio that can help you burn mega calories! These drills are considered a type of high intensity interval training, which means they involve short bursts of intense effort followed by a brief pause. This type of training is incredibly effective for fat loss, and can help you burn more calories than lower-intensity cardio activities. Plus, agility ladder drills are fun and challenging, so you'll never get bored while you're working out. So, what are you waiting for? Get started on your agility ladder workout today [2]

    Resistance Shadow Boxing


    3. Resistance Shadow Boxing

    Looking to add a bit of excitement to your workout routine? Why not try resistance shadow boxing? This workout consists of four basic punches – jab, cross, uppercut and hook - along with boxing defensive techniques such as the slip and roll. For the slip, you move your head to the side to avoid a punch, and for the roll, bend at the knees and roll your torso.

    For all of these exercises, you’ll start in a boxing stance - with your feet slightly wider than shoulder-width apart and your left foot in front and fists protecting your face. As you throw each punch, resist the urge to pull back too quickly – this will help build up strength in your arms and shoulders.

    Why should I try shadow boxing with resistance band?

    This type of workout is great for improving speed and punching power, and it's also an excellent way to add variety and intensity to your workouts. It's a great way to get some cardiovascular conditioning, muscle training, and flexibility exercises all in one.

    Boxing Heavy Bag


    4. Heavy Bag

    One of the great things about a heavy bag workout is that it can be tailored to your own individual needs. Whether you're looking to improve your technique, increase your power and strength, build better balance and coordination, or simply reduce stress, a heavy bag workout can help you achieve your goals.

    What to keep in mind when planning your heavy bag workout?

    First, choose a weight that is comfortable for you to lift and manipulate. A heavier bag will provide more resistance and help you build more strength, while a lighter bag may be better for improving your speed and technique. Second, make sure you have enough space to move around the bag freely.