# 5 Boxercise To Get You In Lean Fighting Shape : Exercise 4/5

**By TimeMin SEO** · 2022-02-14

Boxercise is an exercise concept based on the training methods used by boxers. Its training principles form a fun, addictive, safe, stress-busting workout, suitable for all ages and levels of ability. Boxercise is a confidence boosting sure fire way to release those endorphins and have lots of fun whilst doing it!

We have discussed about the 3 workouts of [5](https://www.ringmastersports.com/blogs/news/5-boxercise-to-get-you-in-lean-fighting-shape-exercise-2-5) [Boxercise that gets you in lean fighting shape](https://www.ringmastersports.com/blogs/news/5-boxercise-to-get-you-in-lean-fighting-shape) in our previous blog.  And in this blog, we are going to explain the 4th exercise. 

## **EXERCISE - 4**

 **1\. Warm Up**

20 minutes jump rope, varying speed

**2\. Shadow boxing/conditioning:**

1-minute round shadow boxing, focusing on speed

Rest 30 seconds

Repeat 8 times

**20-yard sprint OR 10 burpees**

20 seconds shadow boxing

Repeat 10 times

**3\. Conditioning:**

10 minutes jump rope

**4\. Finisher:**

5 push-ups, focusing on speed

Rest 30 seconds

Repeat 10 times

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> Source: [RingMaster Sports](https://www.ringmastersports.com/blogs/news/5-boxercise-to-get-you-in-lean-fighting-shape-exercise-4-5)