Boxing has got to be one of the toughest training disciplines in the world. Boxers need high levels of cardio fitness, upper body and lower body strength and incredible reaction speeds. It’s no wonder boxing style training is still incredibly popular for losing weight and staying fit. You don’t need to step into the ring or duck any punches to still reap all the rewards of this incredible all round fitness training.
Skipping – a typical boxing warm up will include skipping, a lot of skipping because skipping is great for increasing your heart rate quickly and for warming up the shoulders. Skipping is also good for learning to stay light on your feet and react quickly.
Shadow Boxing – it might feel a bit strange when you first try this but shadow boxing starts to coordinate the movement from your upper and lower body, teaches you to twist and turn into punches and lets you practise techniques before you start to pound on the bag. Using both your upper body to throw punches and your feet to keep you shuffling and moving will give you a good cardio workout too.
Focus pad training – working with a partner and throwing some punches on the focus pads will give your shoulders and core a great workout. You don’t have to hit the pads hard, just use them as a guide to where punches should land then focus on your speed and retracting your punch back and keeping your boxing guard up. If you’re holding the pads be careful to hold them just a bit wider than your shoulder distance and not in front of your face, take a nice wide stance and bend your knees slightly to lower and ground yourself. If you are throwing the punches it’s recommend that you wear protective hand wraps and gloves to help keep your wrists and hand safe and to protect you partner.
Medicine ball training – boxers need strong abs to help protect them from punches and use medicine balls in their training to strengthen them. Try holding a medicine ball as you do basic crunches and side twists to add some extra challenge for your abs.