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The Ultimate Guide: Boxing Workouts for Beginners

The Ultimate Guide: Boxing Workouts for Beginners

 You’re listening to the stories of great boxers like Muhammad Ali and Mike Tyson, and now you want to give boxing a hit. That is only one opinion. Multiple opinions fall in the bucket of boxing, but what’s your reason for joining this cruel sport?

If that’s what you think… cruel about boxing. Sorry mate but you are not right. Boxing is not just a combat sport, it is more than that. Want to explore? Then stick to this ultimate boxing workouts guide for beginners.

Certainly, exercise is a stress reliever, that’s what experienced boxers say. But haven’t you ever noticed that sometimes when you feel filthy-minded, and you wish to hit something with absolute power? Yes, exactly that’s how boxing works as a stress reliever.

Boxing not only allows you to hit a punching bag with extreme power, though it is a gateway. It works as a channel to get you relief from stress.

Moreover, there are countless benefits that boxing possesses. Boxing is an effective workout for both your mind and body. Throwing punches with high intensity without hurting someone provides peace of mind and body.

Some of the Prominent Benefits of Boxing Workouts for Beginners 

  • Boxing maintains and builds bone density
  • Boxing helps with lower your stress
  • Boxing improves hand-eye coordination
  • Boxing helps with balancing
  • Boxing improves brain functionality
  • Boxing helps with strength and conditioning

Though boxing is a combat sport and cruelty is at risk, you can utilize it for your profit. Boxing is a great exercise for weight loss and burns a lot of calories rather than a simple workout.

Pro Tips: Boxing Training for Beginners

Pace: As has already been discussed in the above section that boxing is a cruel sport. Whenever you start working out your body it is crucial to keep your pace slow at first. Whether you are doing boxing workouts or other combat sports.

However, it is easy to throw punches fast, I get it… it feels fantastic, but what’s next? You will get fatigued and will not be able to build stamina like a pro fighter.

Keep practicing with a slow pace, take good cover on stance and technique, and then increase your pace gradually. Throwing fast punches is not reliable, maintain your stance and technique perfectly and you’ll nail it with time.

Breathing: What makes a boxer stand long in the ring even after getting hit so hard? Breathing is… the answer. Don’t forget to work your breathing. Learn how to breathe while throwing constant punches on your opponent. Utilize your power of breath to throw stronger punches.

Is this Boxing Workout Routine Really Effective?

Boxing is not only the name of throwing punches with utmost power. Multiple things create a complete boxer. For instance, you cannot deny the footwork which is your way to escape the punches, head movement is also crucial in boxing you can skip the punch except for getting it straight on your face.

Below are the exercises listed down to incorporate the basics of boxing movements in your workout routine.

These boxing workouts are effective as they hit the targeted muscles to get them strong and strengthen your bones and body conditioning. The cardio boxing workout for beginners included restraining your muscle growth because the more muscles you gain the more oxygen, you’ll need to respirate. That would be the reason you could lose stamina.

The Best Beginner’s Boxing Workout Guide

5-minutes Warm-Up

  • Jumping Rope (1 minute)
  • In-Place Running or Jogging (1 minute)
  • Power Walking (1 minute)
  • Controlled Jumping Jacks (1 minute)
  • Arm Circles (1 minute)

Boxing Stance

Make sure your stance is correct because it decides and controls the accuracy of your punches. To get into a boxing stance:

  • Stand with your legs shoulder-width apart
  • Your dominant foot stays in the back
  • Your front shoulder and foot directing ahead
  • Make fists with your thumbs outside of your knuckles
  • Raise both of your fists in front of your chin
  • Keep your chin slightly intact with your chest

Punches and Their Numbers

1.    Jab

  • Throw your front (lead) arm straight ahead and turn your fists so your knuckles point up with your palms facing down.
  • Snap your arm back in front of your chin to cover your face.

2.    Cross

  • Stand in a boxing stance by placing your fists in front of your chin.
  • Spin your back foot and rotate your torso forward.
  • As you rotate, keep your knuckles up and palms down while extending your rear arm forward.
  • Get back to fighting stance and place your rear hand back up in front of your chin

3.    Lead Hook

  • Stand in a boxing stance by placing your fists in front of your chin.
  • Pivot your body forward and transfer weight to your front leg.
  • Bring your lead arm up to shoulder height bending your elbow at a 90-degree angle.
  • Rotate your front leg and turn your torso to follow through on the punch.
  • Get back to a boxing stance.

4.    Rear Hook

  • Stand in a boxing stance by placing your fists in front of your chin.
  • Pivot your body forward and transfer weight to your front leg.
  • Bring your rear arm up to shoulder height bending your elbow at 90-degree.
  • Rotate your rear leg and turn your torso to follow through on the punch.
  • Get back to a boxing stance.

Workout Rounds

Round 01

Workout 1: 1-2-1-2-Slip Rear-Slip Lead (3 minutes)

Steps:

  • Switch between jab and cross two times.
  • Slip Rear: Shift your weight on your back leg and rotate the front of your body. When performing a slip, your head should subtly shift to one side of your body.
  • Slip Lead: Rotate your body and back foot to the left by shifting a small amount of weight onto your front leg.

Workout 2: Mountain Climbers (30 seconds)

Steps:

  • Get into a plank position.
  • Pull one knee into your chest.
  • Switch your legs in a motion while keeping your hands in the same position.
  • Speed up to build more leg intensity.

Workout 3: Jump Squat (30 Seconds)

Steps:

  • Stand with your feet hip-width apart.
  • Lower down into a squat position.
  • Explode to a jump, as you rise.
  • Land smoothly on your feet, and lower down to do a squat.
  • Repeat the same for 30 seconds

Take Rest for 1 minute

Round 02

Workout 1: 1-2-3-2 (3 minutes)

Steps:

  • Switch between jabs, crosses, lead hooks, and crosses for 3 minutes.

Workout 2: Mountain Climber (30 seconds)

Steps:

  • Get into a plank position.
  • Pull one knee into your chest.
  • Switch your legs in a motion while keeping your hands in the same position.
  • Speed up to build more leg intensity.

Workout 3: Jump Squats (30 seconds)

Steps:

  • Stand with your feet hip-width apart.
  • Lower down into a squat position.
  • Explode to a jump, as you rise.
  • Land smoothly on your feet, and lower down to do a squat.
  • Repeat the same for 30 seconds

Take Rest for 1 minute

Round 03

Workout 1: 1-2-3-4-Roll, Rear Roll, Lead (3 minutes)

Steps:

  • Throw a jab, cross, lead hook, and rear hook.
  • Roll: Stand in a boxing stance, transfer your weight to your back foot by bending your knees. Rise and bend your knees by transferring your weight to your front foot.

Workout 2: Mountain Climber (30 seconds)

Steps:

  • Get into a plank position.
  • Pull one knee into your chest.
  • Switch your legs in a motion while keeping your hands in the same position.
  • Speed up to build more leg intensity.

Workout 3: Jump Squats (30 seconds)

Steps:

  • Stand with your feet hip-width apart.
  • Lower down into a squat position.
  • Explode to a jump, as you rise.
  • Land smoothly on your feet, and lower down to do a squat.
  • Repeat the same for 30 seconds

Take Rest for 1 minute

Round 04

Workout 1: 1-2-1-2-Sprawl (3 minutes)

Steps:

  • Switch between a jab and a cross two times.
  • Sprawl: Take your body into a full plank position, lower your chest down to the floor, stand back into the boxer’s stance.

Workout 2: Mountain Climber (30 Seconds)

Steps:

  • Get into a plank position.
  • Pull one knee into your chest.
  • Switch your legs in a motion while keeping your hands in the same position.
  • Speed up to build more leg intensity.

Workout 3: Jump Squats (30 seconds)

Steps:

  • Stand with your feet hip-width apart.
  • Lower down into a squat position.
  • Explode to a jump, as you rise.
  • Land smoothly on your feet, and lower down to do a squat.
  • Repeat the same for 30 seconds

Rest for 1 minute

 5-Minutes Cool-Down

●        Crunches (1 minute):

  • Lie down on your back. Put your hands behind your ears by gripping your fingers, keep your elbows out or cross your chest.
  • Inhale while contracting your abs.
  • Exhale and lift your head and shoulders off the ground.
  • Lower back down to the starting position with control.

●        Plank (1 minute):

  • Place your hands on the floor, with your shoulders directly over your wrists. It can also be done on elbows, with your shoulders above your elbows and forearms and hands on the floor extended out in front of you.
  • Get back into the plank position, keeping your head and spine neutral and your body in a straight line.
  • Hold the stance for 1 minute.

●        Crunches (1 minute)

  • Lie down on your back. Put your hands behind your ears by gripping your fingers, keep your elbows out or cross your chest.
  • Inhale while contracting your abs.
  • Exhale and lift your head and shoulders off the ground.
  • Lower back down to the starting position with control.

●        Side Plank Right (1 minute)

  • Lie on your right side with your legs stacked on top of each other.
  • Press into your right hand or forearm, and lift your body and hips into a straight line.
  • Hold the stance for 1 minute.

●        Side Plank Left (1 minute)

  • Lie on your left side with your legs stacked on top of each other.
  • Press into your left hand or forearm, and lift your body and hips into a straight line.
  • Hold the stance for 1 minute.

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