Boxing Training Tips To Improve Your Fitness and Burn Fat
Boxing Training Tips To Improve Your Fitness and Burn Fat
Boxing is a fantastic fat burner, the following workout routine ensures maximum results are achieved through short, sharp sessions designed to deliver a first class workout which you don't have to spend hours in the gym for.
The plan has been designed to be used on your own with a punch bag or with a buddy using gloves and pads.
Warm up
Combine shadow boxing, skipping and shuttle runs for five minutes, mix them up and constantly make lots of changes of direction.
Workout Routine
Jabs - 1 min - 30 sec right hand/30 sec left
Medicine Ball Chest Pass - 1 min - This can be against a wall or to partner
Lateral bench/hurdle jump - 1 min
Jab/cross - 2 min - Left/right combination
Medicine Ball Throw Downs - 1 Min
Tuck Jumps - 1 min
Jab/Cross/Hook - 3 Min - Left/right combination
Crunch to Medicine Ball Throw - 1 min
Skipping - 1 min
Body Shots - 3 min
Medicine Ball Chest Pass
Great exercise to work shoulders, chest & arms
Start with a medicine ball against your chest with your elbows out to the side. Keep arms soft & throw the ballagainst awall or to your buddy pushing the ball away from your chest. Catch the ball on its return and power through a throw back as quick as possible.
Lateral bench/hurdle jumps
This exercise is hard on the legs and will really get your heart racing.
Set up a hurdle that will be challenging however that will still enable you to keep a continuous rhythm. Stand to the side of the hurdle and jump sideways, left to right continuously for the minute. Do not double bounce, keeping your legs and toes soft.
Medicine Ball Throw Downs
This will work your upper body.
Hold the ball above your head, throw it down aggressive, getting your whole body behind it. Squat to catch the medicine ball to catch it on its way back up (the harder you throw the ball , the less you will have to squat to catch it again)
Tuck Jumps
This exercise will get your heart pumping and lungs burning, it is essential that you pace yourself for this as a minute can be a long time if you go full guns blazing !
Start with your arms by your side and your feet shoulder width apart. Jump bringing your knees up to your chest whilst pushing your arms straight in front of you.
Crunch to Medicine Ball Throw
This is great for an all over ab workout but also includes arms and shoulders.
Set up a weights bench on an incline opposite a wall. Sit back parallel to the floor with the medicine ball against your stomach. Throw the medicine ball against the wall whilst crunching to an upright position. Catch the ball and return to the start position and repeat for the remaining minute.
Skipping
A tried & trusted cardio workout
Be as light on your feet as much as you can by using your knees and ankles to keep your rhythm. Stay up right at all times with your tummy pulled in.
Body Shots
A good way to finish with cardio, chest, arms & core workout
Continuously box your punching bag or buddy's pads with body shots for 3 mins.
This boxing workout is designed to help you lose the fat and regain those forgotten muscles - Good luck & let us know how you get on!
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