Get fitter through boxing
Grab a pair of gloves, a skipping rope and find a heavy bag. Start punching and get fitter through boxing now.
Evidently a solid boxing workout works the entire body from a strength and fitness point of view. The energetic nature of applying this particular sport within the fitness environment that allows trainers to deliver great results with client’s overall fitness and conditioning. It’s also a lot of fun once you have the cardio base to push yourself harder.
The start is always a little hard. stick to it and reap the benefits.
I’ll go over a simple yet effective template that I use with my personal training clients. The criteria are simple, get fit and have fun while you are challenged, and totally worked. For general fitness boxing fits in well with many people’s fitness objectives. It’s a discipline that can be practiced by most. For those with a greater need for the sweet science there are many Boxing clubs to suit your needs.
For now, it’s about becoming fitter and burning those calories.
Let’s get you Boxing!
The warmup
Obviously, there are many ways to plan a workout. This is just to present some options in starting out. Work to your abilities and adjust to suit current level of conditioning. Take time to build on skill and be consistent.
3×1-2 min light bag work at around 60% exertion will allow most people with the ability to last out the timed rounds. No point in attacking the bag for 30 seconds flat chat and floating around wondering where the energy went. Remember the plan is to last out the session, not deteriorate within the warmup.
3×1-2 min skipping will add value to any cardiovascular workout. A solid set of 3 rounds will go a long way in working out your shoulders, ankles, warm your core and elevate the heart rate.
3×1-2 min shuttle runs, and punch-out drills will introduce the running component. Yes, you have to run. For those who neglect the running part you are greatly diminishing the returns on any true fitness workout. For the rest of you embrace the movement and reap the rewards. Remember, athletes run.
The core work
My favourite go to core and abdominal drills for the boxing clients is to work the following exercises. Together as part of your non-boxing component. Do your sets and rest before you continue. You can always glove up again later and continue with striking.
Medicine ball throws are an old school one in getting fitter through boxing. A classic These drills can be simply the old school throw and catch where you are performing a sit up while having you partner/trainer throw the ball. Simple and sinister when performed at high volumes. Old school is still the best here.
Gymnastic ring drills. I use this one in particular for my female client as it not only his core in a dynamic way but had the benefits of effectively working the hip region. A clear favourite with my female clients as it hit the hips and core nicely. Hook the feet onto some rings, lift off the floor and bring the knees up to the chest. 5-10 as a start.
Hang knee raise. Another classic movement that works the same muscles as a traditional crunch, however this movement delivers more bang for your buck in that it works your grip strength, stretches out you shoulder region and with the lower body isometric hold adds up nicely in delivering a solid core workout. Give 15+ a go and hit them hard.
Get fitter through boxing and pushing the intensity
Moving onto the next phase where you will hit the heavy bag. This time you will be sufficiently warmed up, have you timing, co-ordination and be ready to push a little harder.
3×3 80%+ Bag work drill
The 3 rounds at now 80%+ exertion will certainly take its toll. It’s time to get down to business and let go with all the energy you have, work the bag well and move constantly. Once you complete the rounds and depending on your skill set/fitness you will be totally charged up.
Focus pad rounds
Keep in mind that with proper focus pad work you are feed the information, and it will be up to you and your work output to proactively strike the target while moving around. Time to put in. With an experienced pad holder, you get to move around so be prepared to go harder.
You won’t beat the pads though, it’s part of the drill. This is where you decide how much work you want to put in. Leave it all on the line.
Skipping/shadow work
It’s now time to complete the session. As the heaviest workloads been completed.
With an eye of lowering the heart rate and allowing your body and mind to start winding down.
For the fitter ones feel free to work the skipping a little more vigorously, for the not so fit it just a matter of finishing the rounds.
A get fitter through boxing favourite
A classic exercise I personally teach is the plate or medicine ball rotation. It works the core and hip region in a natural rotation that is essential in throwing a strike. These are specific to a strike thrown and work the core in a natural pattern. in addition, complimenting other stability and flexing core work that is often used.
For best results, stay disciplined and consistent.
Close the workout
Stretch & cool down this is the best part of the session. Time to focus on slow and gentle movements and hit the areas that need the work. While the body is still warm. Time to wind it up and prepare for recovery.
Stretching it out correctly. Not a good time to go the full reach and hurt yourself.
Rest and nutrition
You have worked hard and have managed to smash out another session. Well done. Now it’s time to property fuel yourself and take in plenty of water. This is where your nutritional program is important. Why waste your time in eating junk after you have worked so hard. Getting fitter through boxing requires the ever-important rest and nutrition.
Getting this right is important.
Your rest post exercise is part of the workout. It goes a long way with your fitness and weight management goal if you are diligent with both your nutrition and getting in proper rest/sleep.
Get punching.
Claudefit is an experienced personal trainer located in Mill Park in the outer Northern Suburbs of Melbourne.