Here are some of the boxing workouts which we recommend to our members at the club if they wish to do extra training outside of class.
Boxing Workout #1
10 x 1 minute rounds of power punching on the heavy bag. 60 seconds on 60 seconds off. But this isnt a tap and move skill workout, to feel the benefits from this you have to hit full power full speed, no gaps, breaks or hesitation, just continual non stop 100% smash-the-bag. Have 60 seconds rest between rounds.
Boxing Workout #2
Round one, you’re going to go jab for jab with your partner. Use this as a chance to practice slipping, parrying, timing, distance and movement.
Round two, firing the basic 1 – 2 combo at each other, make sure to respect that cross, keep your hands up and your chin down!
Round three, add in the lead hook for a 3 punch combination. By now if you are confident you should be going full power and also working in laybacks and weaving.
Round four, add a cross onto the end for a solid 4 punch combination. Go back and forth so you both get to train!
Round five, open spar! Throw it all together and fight!
Boxing Workout #3
30 seconds burpees 30 seconds heavy bag striking. repeat for a total of 3 minutes. 60 seconds rest. 4 to 6 rounds.
Boxing Workout #4
Start this one on the heavy Bag:
3 x 3-minute rounds on heavy bag
Then onto speed work:
3 x 3-minute round on speed bag
3 x 3 minute rounds for time (do as many sets as possible) of:
- 5 press ups
- 10 sit ups
- 15 squats
And then to add a Finisher do x200 situps
Boxing Workout #5
This one all done in 3 minute rounds. Start the round off with 3 x 30 seconds sets of:
And then finish the remaining 90 seconds of the round with sparring, heavy bag work or shadowboxing