Boxercise is based on the training concepts boxers typically use to keep fit, which includes boxing movements, typically in a circuit, and other types of workouts.

We have seen briefly about Boxercise for beginners in our previous blogs and 1st Exercise that gets you in lean fighting shape last week. Now we are going to explain the 2nd Exercise which helps you to get in a lean perfect fighting shape this week.

Exercise - 2


1. Warm-up:

  • 50 jumping jacks
  • 50 jump lunges
  • 1 minute run in place
  • 10 push-ups
  • 10 squats
  • 10 lunges
  • 5 minutes shadow boxing
  • Rest as little as possible
  • Rest 30 seconds

2.Footwork drills:

2 minutes side steps: Start In your boxing stance, take 10 quick steps to the left, and then 10 steps right, side to side. When moving to the right, push off the left foot, and when moving left, push off the right foot.

Rest 30 seconds


2 minutes forward and back steps: In boxing stance, take 10 quick steps forward and 10 steps back, back and forth. When moving forward, push off back foot, and when moving backwards, push off front foot.

Rest 30 seconds


2 minutes box steps: In boxing stance, move 6 steps forward, 6 steps right, 6 steps back, 6 steps left. Switch direction after four squares. Focus on pushing off the correct leg.

Rest 30 seconds


2 minutes circle drill A: Put something on the floor to use as your center point. In boxing stance, step using your technique to make a complete circle around the object, then reverse the circle. This is to train you on moving away from an opponent.

Rest 30 seconds


2 minutes circle drill B: Using the same center point, face away from it, keeping your back to it the whole time. Start in your stance and complete full circles in each direction. This trains you on stalking a moving opponent.


3. Finisher:

10 minutes jump rope as cool down



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