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 Boxercise that gets you in lean fighting shape in our previous blog.  And in this blog, we are going to explain the 4th exercise. 


 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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Tagged: boxing fitness