Benefits Of Boxing Workouts
Boxing workouts aren’t just useful for amateur and professional boxers – anyone can benefit from this style
of training! Some of the benefits include:
Increased speed and agility. Boxers have to have fast reactions and be quick on their feet, so their
training includes lots of speedwork.
Improved cardiovascular endurance. Boxing is a high intensity sport, and boxing workouts incorporate a lot
of cardio and conditioning.
Total body workout. While it may seem that boxing mostly uses the upper body, the lower body and core are
heavily involved too, so training like a boxer involves strengthening and conditioning the entire body.
Boxing Exercises
Explore various exercises that are essential for improving your boxing skills and overall fitness. From
footwork drills to speed bag workouts, find exercises suitable for all levels.
A good boxing workout routine should combine a few different kind of exercises:
Boxing drills.
These replicate the moves you’ll use in boxing and help to improve your speed, coordination and skill
Cardiovascular exercises.
Boxers need to have a high level of cardio endurance, so cardio exercises are a must. HIIT workouts are a
great way to replicate the anaerobic demands of boxing.
Strength exercises.
Boxers need a good level of strength and power to deliver their blows. Strength training is a great way to
build on this.
Core exercises.
Boxers require a strong core to help power their punches and remain stable when in a fight.
Single arm overhead kettlebell march
Workouts
Discover effective boxing workouts designed to help you build strength, endurance, and agility. Whether
you're training for competition or fitness, find a workout routine that suits your goals.
GYM WORKOUTES:
Barbell squats.
This is a lower body exercise that strengthens the quads, glutes, calves, hamstrings, and core.
Push ups.
Push ups strengthen the chest, shoulders, triceps, core, and quads. It’s great for pushing power, which
can help with your punches.
Bench press.
The weights alternative to a push up, the bench press is a great way to progressively overload the chest
and shoulder muscles.
Deadlifts.
Deadlifts strengthen the posterior chain including glutes, hamstrings, and back, and can help build
power. It’ll also compliment boxing training which often focuses on the anterior chain.
Pull ups.
Pull ups work the back, biceps, forearms, and core, and can help to stabilise the shoulders which is
useful for boxers.
Overhead press.
Shoulder presses strengthen the shoulders and core, key areas for boxing.
What Kind Of Exercises Should A Boxing Workout Routine Include?
A good boxing workout routine should combine a few different kind of exercises:
Boxing drills. These replicate the moves you’ll use in boxing and help to improve your speed, coordination
and skill.
Cardiovascular exercises.
Boxers need to have a high level of cardio endurance, so cardio exercises are a must.
HIIT workouts are a great way to replicate the anaerobic demands of boxing.
Strength exercises.
Boxers need a good level of strength and power to deliver their blows. Strength training is a great way to
build on this.
Core exercises.
Boxers require a strong core to help power their punches and remain stable when in a fight.
Cardio Boxing Workout
This HIIT style workout incorporates boxing drills with high intensity cardio moves for a challenging cardio
workout that will improve your boxing. For a boxing workout at home, you can leave the jump rope exercise
out or swap it for something else. Remember to really push yourself during the work intervals, and rest
fully during the rest periods!
Warm up
5 minutes of dynamic exercises such as jumping jacks, squat jumps, arm swings, and leg swings.
Workout
Do 40 seconds of each exercise, followed by 20 seconds rest. Repeat the circuit 3-4 times.
Boxing Techniques
Learn advanced boxing techniques to improve your skills in the ring. From defensive maneuvers to powerful
combinations, master the art of boxing with detailed instructions and video tutorials.
Successful pressure fighters tend to have a good "chin", as this style involves entering the punching range
of their opponent before they can maneuver inside where they are more effective.[3] Pressure fighters are
often either fighters of smaller stature or fighters with shorter reaches, as these fighters more frequently
have to get inside of their opponent's punching range to land punches, though this is not a rule and there
are examples of pressure fighters of all sizes and body types.
Commonly known pressure fighters are:
Henry Armstrong
Marco Antonio Barrera
Nigel Benn
Julio Cesar Chavez
Isaac Cruz
Jack Dempsey
Roberto Duran
Joe Frazier
Gennady Golovkin
Wilfredo Gomez
Roman Gonzalez
Harry Greb
Ricky Hatton
Naoya Inoue
Jake Lamotta
Marcos Maidana
Rocky Marciano
Manny Pacquiao
Aaron Pryor
Salvador Sanchez
Katie Taylor
Mike Tyson