Boxing Training - An Intense Total Body Workout

Make sure you have plenty of water. You are going to need it. This workout is intense, so do not be afraid to take a break if you need one the first time through.

Training Routine

The Warm Up

Start your workout with 2 minutes of jump rope to get your heart pumping. Then, perform a good stretch on all of your muscles.

Plyometrics

Pick one of my plyometric routines, starting with 5 minutes of jumping rope. Don't know how to jump rope? Find out here

Shadow Boxing

Find a nice open area. If you have a full length mirror, set it up in front of you to check your form. If not, don't worry. The key to shadow boxing is to keep moving.

Bounce around. Be quick staying on the balls of your feet. Change directions. Change speeds. Block, dodge, duck, roll, and punch. You should be tired. If your heart rate does not go up, or you are not breathing heavier, then you are not working hard enough.

Do 10 minutes of good, solid, heart pumping shadow boxing.

Bag Work

Boxing training requires a lot of work and movement on the various types of bags. Since I do not expect you have more than a heavy bag at home, we will work with that alone.

Get those gloves on, we're ready to hit the bag! We will work out in 3 minute rounds with a 1 minute break in between.

• Heavy Bag for 3 rounds
  Just throw some combinations and keep moving. It's like shadow boxing except now you have something to hit.

• 3000 punch drill
  Start by throwing 1000 punches as fast you can at the bag. Then take a 30 second break and throw 800 punches at the bag. Then 600, 400 and 200. Try to do it in 3-4 rounds.

Strength Training

You should be pretty exhausted by this point. But your boxing training is not over yet.

Pick 2-3 different push-up exercises and I suggest, Bicycles, V-Ups, and Core Twists for ab work.

Congratulations, you just completed a boxer's workout!

Still Want to Be A Boxer?

If you really want to fight in the ring it's going to take a lot more than just doing the above routine. You will have to work in sparring and even more strength training with less breaks than listed here. It's not uncommon for your workouts to last 1 1/2-2 hours.

To be a boxer you need to have:

• Time
• Dedication
  
• Discipline
  
• Motivation
  
• Money - training does not come free

Do you have these attributes? Do you want to know what it feels like to be in the best shape of your life? Then push yourself to be part of a boxing training program. It's tough work, but your body will thank you.

Find a Boxing Training Program Near You