Ever wanted to try Boxing Workouts for Fitness Transformation? Have a punching bag in your basement you’ve been too intimidated to use—let alone that speed bag in the window of the local boxing gym? Training like a boxer is all about intensity, and offers about as complete a body workout as you can get.

“You’re trying to mimic what it’s going to be like in the ring,” says Jason Strout, head coach at NYC’s as known Church St. Boxing Gym. Aside from technique, that means lots of fast and varied movement, with active rest—you’re almost never not moving in a fight unless, well, let’s not go there.

“Workouts vary the exercises as much as possible to mimic the fight, which is never a steady pace like a run for an hour,” he says. “The pace is changing constantly.” Boxing workouts are often long—at least an hour—to fit in a warmup, strength and conditioning exercises, and drills. And when preparing for a match, sessions are five or six days a week—coupled with strength training, weight training, and let’s not forget healthy eating. “Rest is very important, but you need to be able to perform under pressure,” Strout says. “The boxing training gets your mind prepared for it, too.”

Think you’ve got what it takes? See if you can go five rounds with these tough punching bag workouts designed by Strout.

Table of Contents:

• First, Get In Proper Stance
• 3 Basic Boxing Punches
• Boxing Workout 1, 2, 3, 4, 5
• Overview
• References

First, Get In Proper Stance

If you don’t know your jab from your cross, or don’t have a clue on how to stand properly, start here.

Stance is crucial to your success—it sets you up to both throw and dodge punches. Optimal posture puts you in the best position to take a punch should your opponent land one. If you’re right-handed, your left leg will be in front, so your more powerful arm is further back to maximize the force it can generate. “Southpaw” or lefty stance is the opposite.

To find your stance, start with your feet shoulder-width apart standing on an imaginary line. To get a good stagger, righties should move the left foot forward so your heel is now touching that imaginary line, and shift the left foot back so the toe is on the line. (Lefties do the opposite.) Bring your weight onto the balls of your feet and soften your knees. Bring your dominant fist up so you’re just touching the side of your chin with your index finger, and bring the nondominant fist up to about cheek height. Keep your elbows in close, touching your ribs. “If you let your elbows flare out, it leaves your body exposed,” Strout says. “Keeping your elbows tucked also increases the power of your punches.”

3 Basic Boxing Punches (Workouts for Fitness Transformation)

Now, onto the punches. The three basic ones are:

1. Jab Punch

This is the lead hand punch thrown straight ahead with your nondominant hand. It’s not a power punch but instead is used to set up other punches.

“When in your boxing stance, it’s the closest hand to your opponent so you will use it the most,” says Strout.

Need an example? Boxers with a good jab include Larry Holmes, Ike Quartey, Muhammad Ali, and Gennady Golovkin. Cue up YouTube and start studying.

2. Cross Punch

The cross is thrown with the rear, dominant hand, which is farthest away from your target. It’s also thrown straight but much more powerfully, using your legs and torso to generate force.

You rarely lead with the cross unless you’re countering an opponent’s punch. Boxers with a good cross include Thomas Hearns, Sergey Kovalev, Deontay Wilder, and Manny Pacquiao.

3. Hook Punch

These can be done with either hand, but you should focus more on the hook done with the lead (nondominant) hand (hooks done with the other hand can leave you more vulnerable).

Unlike the others, this isn’t a straight punch: Its aim is to come at your target from the side, using your hips and legs for power. “The hook travels out from your shoulder and turns in toward your target halfway through the punch,” Strout explains.

“Don’t let your elbow travel out wider than your shoulder, nice and compact, and return it the same way you throw it.” Boxers with good hooks include Joe Frazier, Felix Trinidad, Oscar de la Hoya, and Mike Tyson.

Once you’ve got the individual punches, you need to 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

Boxing Workouts 1 (for Fitness Transformation)

Warmup:

• 10 minutes jump rope
• 20 squats
• 20 pushups
• 40 crunches

Shadow Boxing:

• 3-minute round: Basic jab, cross, and hook punches
• Rest 30 seconds
• x5

Heavy Bag Workout: Basic Combinations

• 3-minute round
• Rest 30 seconds
• x5

If you’re new to this kind of intensity, do three rounds, not five, and give yourself a minute rest between them. “Pace yourself,” Strout says. “Don’t go all out in the first 20 seconds, then stop: Keep punching the bag even if you’re just touching it.”

Finisher:

• 100 pushups
• 100 squats
• 200 sit-ups
• Rest as little as possible

Boxing Workout 2

Warmup:

• 50 jumping jacks
• 50 jump lunges
• 1 minute run in place
• 10 pushups
• 10 squats
• 10 lunges
• 5 minutes shadow boxing
• Rest as little as possible
• Rest 30 seconds

Footwork Drills:

2 minutes side steps:

1. Start In your boxing stance, take 10 quick steps to the left, then 10 steps right, side to side.
2. When moving to the right, push off the left foot, and when moving left, push off the right foot.

Rest: 30 seconds

2 minutes forward and back steps:

1. In boxing stance, take 10 quick steps forward and 10 steps back, back and forth.
2. When moving forward, push off back foot, and when moving backwards, push off front foot.

Rest: 30 seconds

2 minutes box steps:

1. In boxing stance, move 6 steps forward, 6 steps right, 6 steps back, 6 steps left. ‘
2. Switch direction after four squares.
3. Focus on pushing off the correct leg.

Rest: 30 seconds

2 minutes circle drill A:

1. Put something on the floor to use as your center point.
2. In boxing stance, step using your technique to make a complete circle around the object, then reverse the circle.
3. “Always make sure you stay in your stance and your lead leg is pointing in the direction of the center,” says Strout. “This is to train you on moving away from an opponent.”

Rest: 30 seconds

2 minutes circle drill B:

1. Using the same center point, face away from it, keeping your back to it the whole time.
2. Start in your stance and complete full circles in each direction. “This trains you on stalking a moving opponent,” says Strout.

Finisher:

10 minutes jump rope as cooldown

Boxing Workout 3

Warmup:

• Jog 20 minutes

Shadow Boxing:

• 3-minute round
• x5

Rest: 30 seconds

Bag Workout:

• 3-minute round on heavy bag
• x3
• 3-minute round on speed bag
• x3

Conditioning:

For 3 minutes, do:

• 10 pushups
• 10 jump squats
• x3

Rest: 1 minute

Finisher:

• 200 situps

Boxing Workout 4

Warmup:

• 20 minutes jump rope, varying speed

Shadow Boxing/Conditioning:

• 1-minute round shadow boxing, focusing on speed
• x8

Rest: 30 seconds

20-yard sprint OR 10 burpees

• 20 seconds shadow boxing
• x10

Conditioning:

• 10 minutes jump rope

Finisher:

• 5 pushups, focusing on speed
• x10

Rest: 30 seconds

Boxing Workouts 5 (for Fitness Transformation)

Warmup:

• 3 minutes fast jump rope
• x4

Rest: 30 seconds

Shadow boxing:

• 3-minute round: Work basic jab, cross, and hook punches
• 30 pushups as “rest”
• x4

Heavy Bag Workout:

• 3-minute rounds, as follows

Round 1: jabs only

Rest: 30 seconds

Round 2: double jab-cross

Rest: 30 seconds

Round 3: jab-cross-hook

Rest: 30 seconds

Round 4: any four punches

Rest: 30 seconds

Round 5: any punch combination, with 180-degree semi-circles around bag between combos

Rest: 30 seconds

Round 6: non-stop punching at 60% of full power. Focus on rotation of the body and using the legs.

Rest: 30 seconds

Then:

• 20 hard hooks, lead hand
• 20 hard crosses
• 40 quality jabs

Finisher:

• 200 situps
• 20 pullups
• 40 lunges

Overview

Venturing into the realm of boxing workouts promises not just a physical challenge but a holistic transformation for both body and mind. The intensity, variety, and focus on mimicking real fight scenarios make these workouts a unique and engaging avenue for fitness enthusiasts at any level. The emphasis on proper stance, fundamental punches, and diverse combinations not only ensures a comprehensive full-body workout but also equips individuals with essential self-defense skills.

Whether you’re unleashing the power of the heavy bag, mastering footwork drills, or sculpting your physique through targeted conditioning, these Boxing Workouts for Fitness Transformation offer a dynamic and effective approach to achieving your fitness goals. Jason Strout’s expert insights guide you through the intricacies of boxing, making it accessible for beginners while providing a challenging regimen for those seeking to elevate their training.

Beyond the physical benefits, Boxing Workouts for Fitness Transformation instill mental resilience and preparedness—a crucial aspect for performing under pressure. As you lace up your gloves and step into the world of boxing fitness, you’re not just engaging in exercises; you’re embracing a transformative journey that strengthens your body, sharpens your mind, and builds a foundation for enduring health and wellness.

So, whether you’ve been eyeing that punching bag in your basement or contemplating the speed bag at your local gym, it’s time to embrace the intensity, diversity, and sheer exhilaration of a Boxing Workouts for Fitness Transformation. Unleash the fighter within, and experience the myriad benefits of a workout that goes beyond the physical, offering a complete and empowering fitness adventure.

References:

• Hatton, R., & Crouch, P. (2008). Boxing for Fitness: Safe and Fun Workouts to Get You Fighting Fit.
• American Council on Exercise (ACE)
• National Academy of Sports Medicine (NASM)
• British Boxing Board of Control (BBBofC) 
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• Featured stream @pexels (com)