A boxing workout is a great way to increase stamina, strength and speed. The workouts that are used by boxers are often intense and vary in the activities that are done. Here are just a few components that could get you started with this great form of exercise and a weekly plan.
Notice: It is important to use hand wraps and boxing gloves when hitting a heavy bag in order to protect the bones in the hands.
Monday
Jump rope for three one-minute rounds
Five sets of 10 pushups
25 air squats
25 lunges
10 burpees
Shadow box to practice the form, using a jab, uppercut, hook and cross
Tuesday/Weight training day
Lift heavy weights to gain muscle strength and endurance
Include exercises like squats, curls, crunches, pull-ups, lat-pulldown, etc.
Wednesday
Cardio
Run intervals on the treadmill – 30 second sprint, one-minute jog for 25 minutes
Thursday
Jump rope
Push-ups
Burpees
Air squats
Heavy bag workout
– 1.5 minutes of punching
– One minute of punching
– 30 seconds of punching
– Rest
– Repeat
Friday
Rest Day
