The Ultimate Boxing Workout: A Step-by-Step Guide to Getting Fit

Turn a challenging day around by releasing stress through exercise—specifically, boxing. It’s
not just a physical workout; boxing supports bone density, stress reduction, and enhances
coordination, balance, and brain function. As a complete full-body workout that merges
strength and cardio, it’s not just a stress-buster but also a calorie-burning powerhouse.

You do not have to possess the skills of Muhammad Ali or visit a specific gym to give it a trial
since they have made a career in it and had an approach to practice with customized boxing
gears. Before getting into the breakdown of a simple half-hour no-equipment beginner
boxing workout you may conduct anywhere, get to know the basic boxing punches.

3 Basic Boxing Punches

● Jab Punch
This is your lead hand punch which you do with your non-dominant hand and throw straight
ahead. It may not be a heavy punch, but is meant for preparing other punches.
● Cross Punch
You throw the cross using the rear hand that is away from the target. However, you use legs
and upper body to throw it straight but a much more powerful one.
There is hardly any cross unless you are responding to your opponent. Boxers like Thomas
Hearns, Sergey Kovalev, Deontay Wilder, and Manny Pacquiao deliver good cross punches.
● Hook Punch
One must concentrate more on the lead hand because hooks done with the non-dominant
hand may make an individual more susceptible to opponent’s attack.

Unlike the others, this isn’t a straight punch. It aims at coming at your target sideways by
employing your hips and legs to power it. You need to build up the individual punches and
then put them together. Common combinations include:
● Jab-cross
● Jab-cross-hook
● Jab-jab-cross
● Jab-hook-cross
● Cross-hook-cross
● Hook-cross-hook
● Jab-cross-hook-cross
● Jab, cross, jab, cross, hook, hook.

The Ultimate Boxing Workout

This is a 4 – round boxing workout with cooldown exercises at the end.

Round 1

Lead slip rear slip 1-2-1 (3 minutes)
● Repeat jab and cross twice alternatively.
● Slip Rear: Transfer your weight onto your back leg while twisting the front part of
yourself around. When slipping, make sure that your head is gradually inclined to one
side of your body. There should not be an exaggerated action.
● Slip Lead: Lightly shift your center of gravity to the left, pivoting your back foot and
body towards it.
Mountain Climber (30 seconds)
● Come into a plank position
● Bring one knee close to your chest.
● Switch your legs in a single motion while holding your hands where they are.
● Increasing the pace of the leg movement is a way of intensifying the exercise.

Jump Squat (30 seconds)

● Ensure that you stand with feet just a little bit wider than hip-width.
● Lower down into a squat.
● Get to your highest point and then jump.
● Drop slowly on your feet, and move back to a squat.
● Repeat.

Rest for one minute after Round 1.

Round 2

1-2-3-2 (3 minutes)
Do 3-minutes alternating between jabs, crosses, lead hooks, and crosses.
Mountain Climber (30 seconds)
● Come into a plank position.
● Move one knee towards your chest.
● With both your hands fixed, switch your legs simultaneously.
● In this position, you can intensify the exercise by moving your legs fastly.
Jump Squat
● Keep your feet shoulder width apart.
● Lower down into a squat.
● Get ready to stand up and jump.
● Land softly onto your feet, then go back to the squat position.
● Repeat.

Rest for one minute.

Round 3

Roll Rear-Roll Lead- 1.2.3.4 (3 minutes)
Jab, cross, lead hook, and rear hook.
Roll: As you jump, bend your knees slightly and rise on your back foot. Stay in the boxer’s
pose. Bend and shift your weight onto your front foot.

Mountain Climber
● Come into a plank position.
● Draw one knee into your chest.
● Keep your hands still and change your legs at one time.
● Move your legs fastly to increase intensity.
Jump Squat
● Place your legs just a little further than hip apart.
● Lower down into a squat.
● When you do this while rising up, stand to a jump.
● Squat down as softly as you can; land back on your feet.
● Repeat.

Rest for one minute.

Round 4

1-2-1-2-Sprawl (3 minutes)
Throw two jabs and two crosses.
Sprawl: Bring your entire body down to the floor in the full plank, all the way down to the floor
with the chest, stand back up into the boxer’s stance.
Mountain Climber
Repeat the same process as you were doing for the first three rounds.
Jump Squat
Repeat the process for this exercise as the previous rounds.
Rest for one minute.

Cool Down

Crunches (1 minute)

● Lie on your back. Stick your hands behind your ears, or bring your elbows in front or
across your chest.
● Inhale and contract your abs.
● Breathe out and push your head and shoulders away from the ground.
● Lower back down with control.

Plank (1 minute)
Put your hands below you and make sure that your shoulder should lie straight above your
wrist. This works with your shoulders above your elbows, your forearms and palm on the floor
in a stretched out position out ahead of you.
Now just step your feet back into a plank position making sure your head and your spine is in
a straight line, and your body in a straight position.
Hold for one minute.

Crunches (1 minute)
● Lie on your back. Bring your hands behind your ears and stretch your elbows outwards,
or put your hands on your chest.
● Inhale, contract your abs.
● Breathe out, raise the head, and the shoulders.
● Lay back down with control.
Side Plank Right (1 minute)
● Lie on your side with one leg on top of the other.
● Lean into your right hand or forearm and lift your hips and your body upwards into a
straight line.
● Hold for one minute.
● Repeat the same for the side plank left and hold for one minute.

Advantages of a Boxing Workout Plan

Provides body strength

Having body strength is something everyone wants. One of the greatest advantages of boxing
is that you don’t have to train specifically to get stronger as it comes naturally with boxing
routine. For instance, one’s core becomes strong depending on how hard or strong one uses
their upper body during boxing.

Ensures muscle regeneration

One of the distinctive features of boxing is such a fact, as every time you are performing
some activities in the horizontal position your muscles undergo small tearing. These tears do
no harm to your body. Interestingly, they promote the repair and regrowth of muscle that,
again, will result in an increase in bodily power.

Builds strong connective tissue

Moreover, within a short space of time, boxing develops connective tissue. However, without
strong ligaments and tendons, the likelihood of injuring yourself greatly increases. You
should have solid immunity with strong connective tissues.

Increases flexibility

One of the sports that leads flexibility into the body’s system is boxing. What’s more? You are
sure of having stronger joints and muscles! Moreover, the beauty about having the proper
boxing workout plan is that it will give you the most natural way of increasing your flexibility.

Improve your self-esteem and confidence.

Growth in confidence is another benefit of looking healthy, while at it, and feeling fit.
Exercising improves the body’s and therefore the mind’s sense of self-worth since the health
of the body influences mental health positively. In actual sense, the choice is always yours.
Do you want to try making a good boxing workout plan? Then let’s get you started.

Tips to manage your Boxing workout plan

Find the Perfect Match

Boxing workout plans are like the love of my life. No it might not be easy but it is still there
waiting for you! It is crucial to note that not all exercise options suit everyone. Boxers who
box for self-defense or those undertaking some fitness regime can remain in the basic-to-
intermediary zone. A professional boxing coach should create workout plans designed for
people intent on competing.

Monitor Yourself

Each trainee for boxing goes through their own process of self-evaluation. There are those
who keep fitness journals while others jot down journeys on a smart device. One of the most
effective ways to turn boxing into a fun and interesting pastime is self-monitoring. Besides
that, it helps you to discipline yourself. Thus, you should occasionally take a break and
monitor your boxing habits.

Skipping a Rope

Yes, skipping is still in! You may include it in your cardio routine or even go skipping with
your friends. A good exercise for boxing workout at home or gym is skipping a rope as it
increases overall stamina. It is a cardiovascular exercise by itself which makes your heart
healthier and your breathing better as well.

Focus on Recovery

Giving your muscles some time to rest will be necessary because they would have suffered
small tears. Do not exert your body with excess workout. There is absolutely nothing wrong in
giving your body ample time to regain its strength.

Start your boxing workout today!

All the benefits that a proper boxing workout routine provides to your body, having a well-
researched boxing fitness plan for yourself is very important. Now that you have a detailed
breakdown of the ultimate boxing workout get yourself the basic boxing gear and equipment
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