Running the treadmill can seem like homework, and a weight-lifting routine can be similarly uninspiring. If you’re ready for a workout that motivates you to build agility and endurance in true Rocky fashion, you owe it to yourself to try boxer training. These are the basics on which you can build an intense boxing workout.
After you’ve warmed up, your heart-rate should stay elevated throughout the rest of the workout. Boxing exercises are designed to build endurance to take a fighter through round after round, so anticipate pushing yourself to the limit. Take minimal breaks between circuits and keep moving constantly.
Rapid-fire punching drills will target the muscles in your arms and shoulders, developing your punching power and hand-eye coordination. Focus on proper punching technique and properly wrap your hands to prevent common injuries. Push through multiple sets of alternating punches, mixing your patterns every three minutes or so with less than thirty seconds of break in between. Do at least three punching drills per workout.
The rope will help you build leg strength and develop your rhythm. If you’ve never jumped rope before, it may take some time to get the hang of it. Stick to the basic forward skipping at first and include three minutes minimum in your boxing workout.
You’ll naturally be building muscle in your workouts, but boxer training is meant to build tone and agility rather than large muscles. You want to be fast, not big.
The strength portion of your workout should maintain your heart-rate, so you’ll want to group multiple sets of circuit exercises. Jumping jacks, push-ups, squats — add whatever exercises you want. Just make sure that you’re targeting multiple muscle-groups, and pay special attention to your core, which needs to be strong to absorb body blows.
Stretch extensively, especially your shoulders. Flexibility is key if you want to develop a boxer’s agility and speed. Proper hydration and stretching will help you deal with the intensity of your new workout and help you adapt with minimal soreness.
image by Boxercise Online