It’s all about intensity when you’re training like a boxer—you go all out. To fit in a warmup, conditioning, and drills, boxing sessions are often long—at least one hour. Sessions are held five or six days a week when preparing for a match. Rest is essential, but you must also be able to function under duress. Your mind will also be prepared as a result of the exercise. Boxing workouts that’ll get you in fighting shape is one thing. But, you need to focus on your diet alongside being healthy in general.
Your body is going to be sturdy and assist you to deal with stress and battle illness if you consume suitable foods and keep in shape. When you’re a teenager, eating healthily and exercising frequently will help you stay healthy later in life.
The boxing workouts that’ll get you in fighting shape is as follows-
1. Knock off shadows-
Knock-off shadows are one of the most essential boxing exercises and a must-have on the list of boxing workouts for men. Shadowboxing will help you perfect your attacks in the air. That way, before you start hammering on the bag, you’ll know how to punch and string together punch combos.
- Jab: A jab is a fast strike delivered with your forward hand (left for righties, right for southpaws)
- Cross: A blow from the rear hand across your body (right for righties, left for southpaws)
- Hook: A sweeping blow with either hand over the body (not demonstrated above, but used in the other workouts below)
- Uppercut: A punch to the upper body that uses the strength of your hips to hit with either hand.
Shadow-boxing can also be included in the list of at-home beginner’s boxing workouts since it is a fairly easy workout routine without any equipment.
Begin shadow boxing by putting punch combinations together for 30 seconds to one minute. Hold 2.5 lb. or 5 lb. weights for the drill for an added challenge. Strike for 3 to 5 rounds, pausing for a minute in between.
Also, read 8 Sparring tips that will raise your game.
2. Golden Gloves Speed and Power Circuit-
To get into fighting form, you’ll need more than simply fists. To take your conditioning to the next level, add a rope, slam ball, speed ladder, and box.
Perform 3–5 rounds, pausing for 2 minutes between each round.
- 60 seconds of jumping rope
- 10 repetitions of overhead ball slam
- Drill on the Ladder: 60 seconds
- 10 repetitions of box jumps
- 90-second shadow box
Also, read Myths about exercise that need to be busted.
3. UFC Power Punches-
Increase your intensity by 3 minutes every round, resting 1 minute between rounds. You’ll add one punch to your sequence with each round.
Rounds of punches:
- Do a warm-up. Strike the bag with a variety of punches at a 50% angle.
- Increase your power to the maximum and unleash jabs.
- Jab, cross, jab, cross, jab, jab, jab, jab, jab, jab,
- Jab, cross, hook, jab, cross, hook, jab, cross, hook, jab,
- Jab, cross, hook, uppercut, jab, cross, hook, uppercut, jab, cross, hook, uppercut,
- Jab, cross, hook, uppercut, body punch, jab, cross, hook, uppercut, body punch, jab, cross, hook, uppercut,
Read, Tips on recovery of muscles.
4. Under the line-
For this workout, you may use a slack rope or just visualize one for the drill. A decent posture is essential since you’ll be moving and crouching under the line.
Hold 2.5 lb. or 5 lb. weights and throw crosses and left hooks for a minute straight down the line. Then immediately perform 30 air squats. Perform the entire sequence six times to simulate the action you’ll see in the ring over two 3-minute rounds.
While you’re involved in the boxing workout that’ll get you in fighting shape, it is also necessary to know how to build your stamina so that you can practice harder and for longer hours.
5. Middleweight Lightning Hands-
Without the resistance of a bag to delay your blows, shadowboxing allows you to rack up high repetitions. You’ll strengthen your shoulders, back, and core, allowing you to throw punches quicker. On the beat Play five songs that each last 3 to 4 minutes and have a strong beat. Release one of the punch combos below on every fourth beat (count out loud to stay on track), then bring your hands back to your starting posture before the following beat. Due to the varying tempo of some tracks, you may need to punch constantly until the song calms down.
- Right cross, right cross, left jab, left jab, left jab, left jab, left jab
- Right uppercut, left jab, and right cross
- Left uppercut, right uppercut, left body punch
- Left hook, right uppercut, right cross
- Left hook, right hook, left hook, left hook, left hook, left hook, left hook, left hook,
These boxing workouts that’ll get you in fighting shape may also be used as a basic, harsh workout to help you achieve your fitness objectives. If you’re upset and want to let out some pent-up rage during your workout, nothing beats putting on some boxing gloves and whaling on a heavy bag. Drilling can help you increase your aerobic stamina, endurance, balance, and coordination. You’ll be training your upper body, lower body, and core, and the intensive, fat-burning workouts will also help you lose weight — plus, you’ll be better equipped to manage yourself if someone starts swinging at you.
To get the most out of a fighter’s training program, it needs more than simply work and tenacity. To truly enjoy the advantages, you’ll need to channel that energy into particular motions and drills. Improve your punching power with these routines, and you’ll have a fresh outlet to de-stress on even the most difficult days. Just remember to put on some wraps or gloves, like these from Sanabul, before attacking the bag to protect your hands.