Boxing: Perfect Home Workout

“Every champion was once a contender that refused to give up.” – Rocky Balboa  

What do you want?

How about a Summer Time Shape Up?

A Boxing Workout at Home is Just the Answer!

Individual or Partner Boxing – Either Way it’s an Awesome Workout!

With warmer weather comes fewer clothes, shorter sleeves and dresses, so it’s a fabulous time to change things up. When Spring is beginning to arrive, do you like to change up things too? How about a detox? I know that in Spring I start eating much lighter foods (ok, not all the time!) and also de-clutter our home (yes, that feels so good to get rid of unwanted items!) So why not also change up your workouts? The reason I like boxing, is that it is a great way to get an intense, fat burning workout; plus it is an excellent way to tone up and build upper body strength!  If you haven’t tried a boxing workout, you are missing out on a fun yet very effective way to burn fat and tone your body.   Also, punching is a great way to release stress and get your heart rate up.

🔆If you have never boxed or are unsure about how to box, let me tell you that every single personal training client that I have boxed with, ALL of them have loved it. Some women were very apprehensive at first, but as soon as they put on the gloves; they felt stronger + more powerful before the workout even began. I have a follow along workout below showing you exactly how to box. Give it a try, I really think you will love it too, plus it’s a fabulous home workout & you will build more upper body strength!

Boxing Workout at Home Equipment:

There are some different options in equipment, depending on your budget and/or preference for boxing. The first and most important is getting the boxing gloves. Even if you only get the gloves and do the workout without a bag or mitt, you will still get a great workout just by doing these exercises by the weight of wearing 12oz. gloves. Secondly, if you are ready to elevate your workout and prefer boxing solo, then I would incorporate the punching bag. Finally, if you don’t have the space or the budget for the bag; and have a workout partner, then I would definitely use the mitts. This provides great resistance, plus you will utilize your core muscles a lot more too.

Equipment: Here are some links at Amazon for the boxing home equipment that I use: The boxing gloves (I have the pink, 12 0z.)  the punching bag and the hand mitt (best way for a partner workout and so portable you can box anywhere). 

Tip: You have 2 options for doing this workout: 1. My favorite is the timed sessions and/or counting the time.   When I train my clients and the exercises below, I did the timed sessions! ⏲ You can use your phone and get an app like, Interval Timer, it’s free and it’s an excellent way to have the counting done for you.  Or you can do the old-fashioned way of just counting in your head. 2. Determine a certain number of sets (maybe 3) and reps (20-30) for each exercise.

Time: Here is my preference. Do each move for 60 seconds. Rest for 30 seconds. Then move to next exercise. Repeat each exercise until you have done 28 minutes of boxing, then take 2 minutes to cool down.  Advanced workout: Warm up for 5 minutes, box for 45 minutes, then cool down & stretch for 10 minutes.

Killer Arms, Core & Cardio Boxing Home Workout

⚠If using the mitts with a partner, have them stand in about the same position as where the punching bag is. They will need to raise or lower their arms to get their mitts in a position best for your boxing height. Take a few practice punches to get the right distance and height between the two of you. Also, make sure the partner wearing the mitt, ALWAYS keeps their eyes on your gloves to get the mitt in the right place to get your punch . . . you don’t want your partner to get a punch in the face! Yikes!

SQUAT PUNCH: (great cardio warmup, make this a fast move)

1. Stand in a squatting position, elbows bent, fists by your side facing the boxing bag.
2. Elevate from a squat position to a standing position while punching the bag at the same time.  Alternate punches with each squat to standing position.

JAB PUNCH: (think of this move where you would be punching the opponents”nose”)

1. Stand with one foot forward, the other foot backward with both knees slightly bent.  Keep elbows elevated and fists forward.
2. Then using your core muscles, throw your punch and then retract it, alternating your punches with each move.

HOOK PUNCH: (this move is where you would be punching the opponents “ears”)

1. Stand in a slight lunge positon, keeping your knees slightly bent and core tight and engaged. Elbows are elevated and fists facing one another.
2. Use your core muscles to throw your punch into a hook punch.  Punch hard and fast and then retract, alternating fists with each punch.

UPPER CUT PUNCH:  (this move is where you would be punching the opponent “under the chin”)

1. Stand in a slight lunge position, keeping your knees bent and core engaged and tight. Lower your elbows and place arms in a 90 degree position.  Fists are facing upward.
2. Using your core muscles, take your fists upward to punch the bag keeping your elbow bent the entire time, then alternating fists for each punch.

PUSHUPS: one of the best moves for stronger arms and core

1. YES, you can do pushups during your boxing with your gloves on. Get into plank position, keeping your neck in a neutral position, arms straight.  Slowly lower yourself into a pushup, keeping your core tight the entire time, then pushing back up to starting position.  If the man’s pushup is too difficult, thats ok, go to your knees and do women’s pushups.

PLANK:  excellent core strengthening move

1. With your boxing gloves on, get into a plank position, keeping your core very tight and engaged, lower back must remain strong, and legs straight and tight. Hold for specified time above.

“Be strong you never know who you might be inspiring.”

Amazon Shop for Boxing

in health + happiness,

Christie

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