Boxercise combines high intensity boxing, cardio and circuit training techniques, based on the training concepts of professional boxers. You will get grips with padwork, boxing circuits, and cardio and resistance exercises for a high energy workout that will tone, improve agility and blitz those calories.

Boxercise are often long—at least an hour—to fit in a warm-up, conditioning, and drills. And when preparing for a match, sessions are five or six days a week. Rest is very important, but you need to be able to perform under pressure. The training gets your mind prepared for it, too. Learn more about Boxercise for beginners in our previous blog.


So for the next 5 weeks we are going to introduce you to 5 different exercises which will help you to get in a perfect lean fighting shape:



1. Warm Up:
* 10 minutes jump rope
* 20 squats
* 20 push-ups
* 40 crunches
2 Shadow Boxing:
3-minute round:
Basic jab, cross, and hook punches
Rest 30 seconds
Repeat 5 Times
3. Heavy bag
3-minute round: Basic combinations
Rest 30 seconds
Repeat 5 Times
If you’re new to this kind of intensity, start with three rounds and give yourself a minute rest between them.
4. Finisher:
100 push-ups
100 squats
200 sit-ups
Rest as little as possible



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Tagged: boxing fitness