The Faster Stronger Wiser Boxing Workout

After spending 2 years as a boxing instructor for Title Boxing Club in Pasadena, California. I developed a routine to use with my private clients that help develop full body strength as well as build their boxing skill sets. This is the full routine.

Before you start the routine here are some boxing basics.



Faster Stronger Wiser Boxing Workout

Warm Up:
1. 3 Minute Inclined Treadmill Run
2. 3 Minute Treadmill Shuffle Steps (both sides
3. 3 Minute Backward Treadmill Run
4. 1 Minute Treadmill Plank Walk

Circuit 1: Boxing Shoulders and Legs Workout
1. Dumbbell Shoulder Press
2. Dumbbell Jab/Cross
3. Dumbbell Goblet Grip Squats

(4 Sets of 25 Reps)

Circuit 2: Boxing Shoulders and Legs Workout 2
1. Dumbbell Shoulder Raises
2. Dumbbell Hooks
3. Dumbbell Curtsey Lunges

(4 Sets of 25 Reps)

Circuit 3: Shadow Boxing
Shadow Box for five 3 minute rounds

Faster Stronger Wiser Boxing Workout 2

The second boxing workout that focuses on your chest muscles and some heavy bag work.

The song playing is;
"Hold me Down" by Hollow Da Don

Warm Up:
1. Jump Rope 5 Minutes
2. Weave Drill 5 Minutes

Circuit 1: Boxing Chest and Legs Workout
1. Dumbbell Chest Press
2. Dumbbell Uppercuts
3. Dumbbell Lateral Squats

(4 Sets of 25 Reps)

Circuit 2: Heavy Bag Work
100 Punches for each type of punch/punch combo
1. Jabs
2.Crosses
3. Jab/Cross Combos
4. Lead Hooks
5. Rear Hooks
6. Hook Combos
7. Lead Uppercuts
8. Rear Uppercuts
9. Uppercuts

Faster Stronger Wiser Boxing Workout 3

The third Faster Stronger Wiser Boxing Workout is focused on body weight and heavy bag work.

Warm Up: Shuffle Step Foot Work Drill
1. Boxing Squats 30 Seconds
2. Forward Shuffle Steps 30 Seconds
3. Boxing Squats 30 Seconds
4. Lateral Shuffle Steps
(4 Sets of 25 Reps)

Circuit 1: Upper Body Workout
1. Atomic Push Ups
2. Push Ups

(4 Sets of 25 Reps)

Circuit 2: Leg Workout
1. Squats
2. Lunges
3. Jump Squats

(4 Sets of 25 reps)

Circuit 3: Boxing Core Workout
1. Russian Twists
2. Punch Bicycles
3. Full Body Toe Touches

(4 Sets of 25 reps)

Circuit 4: Boxing Core Workout 2
1. Clap Push Ups
2. Plank Ups
3. Plank Punches
4. Plank Jacks

(4 Sets of 25 Reps)

Circuit 5: Heavy Bag Work 2:

Five 3 Minute Heavy Bag Rounds

 

 


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