Boxing Workout
Beginner s Level
Boxing often times gets frowned upon by the general
public. If you tell a person that you like to box, they may automatically
assume that you enjoy hitting other people or getting hit yourself. They
may never stop to think that boxing can also mean you like punching a
bag or shadowboxing alone in a ring. The truth is that, no matter what
your motivation is to start boxing, the movements and exercises
associated with boxing are an effective and fun way to dramatically
increase your strength, speed, balance, stamina, and coordination. It s a
great way to lose a few pounds as well.
The following guide is a workout plan that was created at the beginner s
level. A person can follow this plan regardless of their skill and knowledge
of boxing. Individuals should follow this program anywhere from 1 to 6
months depending on their interest level, general progress, and ability to
follow a consistent workout routine.
It is recommended that individuals following this plan workout three
times during the week and do one light workout during the weekend. Full
workouts should usually last between 50 and 75 minutes while light
workouts should last between 35 and 45 minutes.
Full workouts include completing one item from sections A and B, and
two items from section C.
Light workouts include completing one item from sections A and B, and
one item from section C.
The warm-up section must be completed prior to both workouts.
The Warm-Up
It is important to warm up before any kind of work out so that you can get your
blood flowing and to loosen your body. There is debate over whether or not
stretching or warming up before a workout actually prevents injury. It is
strongly recommended that an individual following this plan always warm up
however.
When warming up before a workout, complete any 3 of the activities from the
following list in addition to a 3-minute round of shadowboxing:
Waist Bends  place your hands on your waist, bend from side to side,
then lean forward and back. Make sure to keep your knees straight the
entire time. Count off numbers up to 4 as you bend in each direction.
Each 4-count equals one repetition. Do three sets of 10 repetitions each.
Jump Rope  Jump rope in one spot continuously for 1 minute. As you
get better jumping rope, you may want to try moving around as you jump.
Rest for 30 seconds and jump for another minute. Take one more 30
second break and jump rope for 1 final minute continuously.
Jumping Jacks  Do jumping jacks at your own pace for a period of 30
seconds. Take a 30 second break and then do jumping jacks continuously
at your own pace for 45 seconds. Take one final 30 second break then
attempt to do as many jumping jacks as you can or for a period of 60
seconds or longer.
Arm Twirls  Stand up straight and hold your arms out to your sides.
Start moving them in a circular motion. Try to use and stretch your
shoulder muscles as much as possible. After 60 seconds, move your arms
in a circular motion in the opposite direction for another 60 seconds.
Make bigger circles as you feel your arms getting tired.
Shadowboxing  Always end a warm-up with some shadowboxing. Don t
worry about how you look! Just find a mirror and pretend you re fighting
yourself. Throw punches and try to move around in all directions.
Visualize getting hit and dodge punches. This will get your juices flowing!
 Section A: Cardiovascular
Cardiovascular exercise is a very important component of any workout plan.
Cardio exercises help an individual lose weight, strengthen their lungs, reduce
their risk for heart disease and cancer, and can help in the areas of anxiety and
depression. To satisfy the cardiovascular component of this workout plan,
complete any one of the following activities:
Running/Jogging  Running or jogging is the easiest and most
affordable way to get the cardio you need for your workout. You should
run at your own pace for 20 to 30 minutes continuously. Make sure you
bring a water bottle so you don t have to break momentum to get a drink.
Whether you run outdoors or on a treadmill is your preference. Often
times, treadmills are easier on the knees. You should be able to run
between 1 and 2 miles within the first three months.
Bicycling/Exercise Bike  Not quite as effective as running, riding an
actual bike or using the exercise bike at your gym can be a good way to get
your cardio as well. Ride your bicycle or exercise bike at your own pace
for 20 to 30 minutes. You should be able to do a distance of 5 miles
within the first three months.
Swimming  Swimming is a great way to exercise and involves many
muscles in your body. If you have access to a pool, swimming is
recommended at least once a week. Swim continuously for 20 to 30
minutes at your own pace. Depending on the size of the pool, you should
be able to swim around 20 laps within the first three months.
Section B: Boxing Technique
It would be foolish to think that you could perfect your boxing technique within
6 months. This is something that you will always be working on as you start
working out and progressing as a boxer. The more experience and work you
put in, the more improvement you will see with your technique. The following
activities are suggested to get you familiar with three of the most commonly
used training tools in boxing. The more you do these activities, the more you
will notice improvement in your own abilities.
To satisfy the technique component of this workout plan, complete any one of
the following activities:
Speed Bag  The hanging speed bag can be very frustrating for many
beginners. Besides constant practice, there is no hidden way to hit a
speed bag. If you are having trouble completing this exercise or think you
might need instructions on how to use this type of speed bag, please visit
the following site: http://www.wikihow.com/Punch-a-Speed-Bag. You
should hit the speed bag for five 2-minute rounds or three 3-minute
rounds with a break of no longer than 45 seconds between each round.
Double-End Speed Bag  The double-end speed bag is a tricky tool that
requires some patience. However, it is helpful when trying to simulate
someone actually punching back at you. When working with this type of
back, make sure it is hung at head level. This way you can practice moving
from side to side to avoid getting hit in the head by the bag. You should
hit the double-end speed bag for five 2-minute rounds or three 3-minute
rounds with a break of no longer than 45 seconds between each round.
Work on connecting with two jabs and then a straight punch with your
dominant hand in the beginning.
It should be mentioned that these speed bags are very easy to make if you
don t have access to one. For quick and easy instructions on how to make
a homemade double-end speed bag, you can visit:
http://www.how-to-box.com/boxing/build_a_double_end_bag
Heavy Bag- The heavy bag is usually everyone s favorite activity
(besides sparring) when it comes to boxing. It allows you to unleash
your fury and best of all it doesn t hit you back! When working a
heavy bag, you don t have to hit it with all your strength 100% of the
time. Throw a few punches then move away. Use the momentum of
the bag to help guide you where to move. If the bag is swinging to
your right, try meeting it with a right hook. When punching the
heavy bag, you shouldn t be focusing on power. Try to throw accurate
punches, snapping them when you are about to make contact with
the bag. Additionally, you should always be moving. Pretend you are
really in the ring with someone. Don t just stand in front of the bag
and throw punches. Throw a few jabs and move. After all, your
opponent wouldn t be standing in front of you the entire time.
When hitting the heavy bag, it is recommended that you wrap your
hands. This protects your wrists and knuckles and will allow you to
keep punching things without getting hurt. Hand wraps come in a
variety of styles and are rather inexpensive. If you ve never wrapped
your hands or need some assistance in this area, please visit:
http://www.how-to-box.com/boxing/how_to_wrap_your_hands
You should hit the heavy bag for three 3-minute rounds with a break
of 60 seconds in between each round. By the end of 6 months you
should be hitting the bag for five 3-minute rounds with a break of 60
seconds in between each round.
Section C: Strength & Endurance
The following exercises will help strengthen your muscles and prepare your
body for the stress of lifting weights should you want to pursue that option
independent of this workout plan or in 6 months. To satisfy the strength and
endurance component of this workout plan, complete two of the following
activities:
Sit-ups/Crunches  Do 3 repetitions of sit-ups with 12-15 sit-ups
counting as one repetition. Take no longer than 45 seconds to rest in
between repetitions. Take a 60 second break. End with doing as
many sit-ups as you can in 45 seconds.
Lunges  You will definitely feel the burn when you do lunges but
your legs and thighs will get stronger as a result. Do lunges for a
distance of 15-20 feet there and back three separate times. Rest for
no longer than 45 seconds in between each attempt.
Push-ups  Do 3 repetitions of push-ups with 8-12 push-ups
counting as one repetition. Take no longer than 45 seconds to rest in
between repetitions. Take a 60 second break. End with doing as
many push-ups as you can in 45 seconds.
Pull-ups  Do as many pull-ups as you can on three separate
attempts. Rest for 45 seconds in between each attempt.