Get into fighting shape
When you are looking for boxing exercises, you are probably in one of two camps. You are either a fighter that is looking to become a better fighter, or you are boxing for exercise.. A few years ago, many workout gyms put a boxing ring in the middle of their gym, right beside the elliptical trainers and the treadmills. The reason for the boxing ring, was that these gyms were providing boxing training exercise routines as a cardio program. They saw how effective the routines are at getting people into shape.
Your typical boxer has a strong defined body. Due to their training, they have low body fat, strong defined arms and shoulders, and a strong core that is focused on the six pack abs. It is no secret that most professional boxers are in phenomenal shape. If you’ve ever tried to actually box for 3 minutes at a time, you will learn that most boxers have strong cardio as well.
So how do you get into the same conditioning as the boxers that you see on television? Well, it doesn’t happen overnight, but with the right training program, you can get into the best shape of your life. The nice thing is that you can do these boxing exercises at home. You don’t need a gym membership. So what is the focus of a boxing routine. What are the boxing exercises that you need to master. Here’s a list of some of those exercises.
Skipping jump rope – practice timing and foot work
Running (long distance) – increase your cardio conditioning
Running (sprinting) – increase the power in your legs, which will be transferred to your punch.
Heavy bag - increase your punching power
Speed bag – better hand speed, and timing
Planks – increase core strength
Shadow Boxing – practice timing
Burpees – leg strength, arm/chest strength, cardio
Boxing Pad workout with partner – cardio, timing, power
So how do you transfer these exercises into a routine? You can make a circuit out of the exercises, performing each exercise for 60 seconds each, without a rest between the exercises. You can alternate the exercises and do multiple circuits as well. Have fun with this. The benefit will be body that looks good, but is functional as well.
Sparring – don’t overlook getting into the ring with a partner that has the same skill level as you. Put on the head gear and bigger gloves to protect yourself. Enjoy the sport for what it is – a sport.
Boxing isn’t just about punching. In many amateur or street fights that you watch on YouTube, the fights last one or two minutes at the most. It is pure brawling where the intent is to just hurt the other person. A boxer needs conditioning, because they don’t know how long the fight will last. If it lasts up to 10 rounds, that equals 30 minutes. Without enough endurance to last the full 10 rounds, the boxer can get knocked out in the final round.
Watching a professional boxer in the ring allows you to appreciate how graceful they are, and how conditioned they are. Their breathing is controlled, their movements are fast and accurate. Their bodies are finely tuned machines. With the right exercise program and the right nutrition, you can get into fighting shape, without having a flat nose as well.
