So you want a boxing fitness plan? Well, you’ve come to the right place. Many of us live in small cities or too far from the nearest fitness boxing gym. In some cities, you won’t find a class to attend. How can you develop your own boxing fitness plan that suits your needs? So today, I’m going to give you the straight dope on developing a boxing fitness plan for yourself that’ll suit your training needs. This way, you won’t have to depend on a boxing fitness class or gym to get unparalleled fitness results. So what are these 5 steps…
1. Get out a piece of paper.
In this article, I’m going to share secrets for developing a boxing fitness plan that’ll suit your needs. What you need to do is get out a sheet of paper and split it into 5 pieces. In each section, you’ll fill in a boxing fitness exercise that you’ll enjoy and will help you reach your fitness goals. You’ll take these 5 exercises and put them together in an explosive 30 minute routine. In box #1, put down stretches. Stretch your legs, shoulders, triceps, back, and shoulders.
A warm-up is key to blood flow and preventing injury. In fitness research, warming up and stretching have shown to increase strength by as much as 20%? In box #2, put down warm-up. Choose from the following:
a) Hitting a speed bag for 3-5 minutes
b) 25 jumping jacks
c) Pushups – 3 sets of 20
2. Do you want strength?
If you’re boxing for fitness strength, you’ll want to incorporate boxing weightlifting exercises into your routine. Here’s an example: Do 5 sets of 5 squats, deadlifts, and lunges. These exercises will work your entire-body and most importantly, your core strength. For max results, do a tri-set. So 1 set is 5 squats, 5 deadlifts, and 5 lunges done back-to-back. If you’re not into weightlifting or gaining massive size, do hindu pushups. These are absolutely awesome. In box #3, put down boxing weightlifting or hindu pushups. Note that even if you can bench 400-pounds, you’ll find hindu pushups a challenge.
4. Do you want endurance?
For ultimate endurance, you’ll want to incorporate your choice of the following routines in box #4:
a) Wind sprints – 6 to 20 sets of 50 to 100 yards
b) Max incline sprints on a treadmill – great for leg endurance and strength
c) Jump-rope fitness – 3 explosive sets of 1 minute each
5. Total body fitness
Boxing fitness is just insanely awesome because it works out your whole-body. In box #5 put down your choice of these ultimate whole-body fitness boxing exercises:
a) Burpees – 3 sets of 20
b) Shadow boxing *highly recommended* – 3 sets for 3 minutes each
c) Heavy bag training (if you have one) – 3 sets for 3 minutes each
With shadow boxing and heavy bag training, move your legs a lot. Bouce around on your feet and “dance” – like Muhammad Ali. Use jabs, uppercuts and a lot of hooks. Get explosive – throw jabs for 10 seconds. Stop. Bounce around on your feet for 20 seconds. Throw some hooks. Bounce around, uppercut, bounce around, duck. In this way, you’ll be incorporating interval training in your routine…Which is key.
Between each box of exercises, take a 1 minute break. Drink water and just relax. Be sure to do exactly what a boxer would do between rounds – sit and rest. Boxing fitness with this plan will take your fitness levels to the stratosphere. I noticed significant results in my own training after doing this for 2 weeks when I first started.
Total time: 25 – 35 minutes. Get as explosive as you can with these boxing fitness workouts to get results in lightening fast time. An awesome boxer to watch for explosivity is the crazy fit boxer Manny Pacquiao.