Boxing workout

I have put together the perfect workout routine for those wanting to burn extra calories. This workout can be done anywhere anytime. The structure looks like this:

Warm up

Skipping (speed or K1 rope) 2 rounds x 3 mins

Workout

Shadow boxing – maintain upright position 3 X 3mins

Add weaves and ducks to every 5th or 6th move

Physical prep – either have a push, pull or leg focused circuit

Complete 2 sets of circuits

Abdominal focus – 2 moves until failure

With this abs exercise, I have focused on splitting it by movement (sagittal, frontal or traverse).

Here are a two examples you can try now! Make sure you have space around you and a timer!

Example 1 

Warm up – Skipping

2 x 3mins – Rest 30 seconds between sets

Workout

Shadow boxing

Orthodox stance with stance change every 30 seconds:

Jab, jab, cross, front upper, cross & duck

Front hook, back upper, jab, cross, front upper, slip/weave

3 x 3 mins with 1 min rest between each round

Circuit – legs x 2

Split squat 10 (left/right) guard up

Sumo squats 10

Single leg deadlift 10 (left/right)

Walking  lunge 2 laps

Repeat for 4 mins

With 1 min 30 seconds rest

Abs (transverse plane)

Standing oblique twists until failure

Alternating woodchop until failure (switch every 10 reps)

Example 2 (Advanced)

Warm up – Skipping

3 x 4mins rounds with 30 seconds rest between: round 1 and 3 focused on height of jump and round 2 and 4 on speed of rope.

Workout

Shadow boxing

Full basic six hand combo and pivot step

4’s with forward and back stepping

Practiced in both stances

3 X 5 mins rounds back to back with 1 minute rest

Circuits – Pull x 3

Inverted row with bar (or table) 10 reps

Bridge on hands – 10 full raises

10 inch worms

Chin up or pull up with bar (or edge of a stairwell or tree) 8 reps

Repeat all moves for 4 mins

1 minute and 30 seconds rest between each set

Abdominal Focus (sagittal)

Crunches until failure

Leg raise with figure of 8’s until failure (switch every 5 reps)