Boxing Inspired Bodyweight Workout
If you said you wanted to throw down inside of a boxing ring, some people would probably question your sanity. But if you said you wanted to look or be strong like a fighter, the furrowed face reaction would probably change. Boxers are known for being lean, athletic and conditioned. There is a reason why boxing has become widly popular celebrities, athletes, and in general. Regardless if you have a desire to punch something or someone, there is no denying that boxers are in prime physical and mental shape.
Training like a boxer is all about insanity and intensity – you just. go. hard. Bodyweight exercises for boxers are important to build strength, but also keep slender. Bodyweight exercises are incredibly effective because they can be done pretty much at any time, anywhere with modifications for all levels.This workout is a culmination of bodyweight exercises that are geared towards getting your heartrate up, strengthening those muscles, and prepping for getting results like a boxer.
JUMP ROPE
It’s a classic. Jump rope helps build a lean and strong body with a focus on coordination, agility, footwork, and endurance. Find us another exercise like this that can accomplish all of that…. We’ll wait. Plus, you can keep it interesting because jump ropes are portable, so you can do it anywhere and there are tons of variations.
- Single Jumps
- High Knees
- Double Jumps
- Figure Eights
*Complete:
4 rounds of 1 minute
SIT UPS WITH PUNCHES
A strong core is the ultimate foundation for pretty much anything and everything. They also make for a great way to throw in some punches during an ab exercise.\
- Lay on your back with your feet touching the ground
- Stretch arms in front of you
- Use core to pull you up from the floor
- When you reach the top, throw a jab-cross
- Keep chest forward
- Lower back down
*Complete: 4 rounds of 45 seconds
PULL-UPS
We’re all about efficiency and that is exactly what a pull up is. It helps to build up your arms, chest, back, shoulders, and core strength. It is also a true test of strength and form.
Reminder: a pull-up takes time to learn, so don’t be discouraged if it is an exercise that takes time to build up too.
- Start from a dead hang with straight elbows with palms facing away from your face
- Keep your chest up and shoulders back
- Cross your feet
- Pull yourself up so chin goes over the bar
- Lower yourself down and repeat
*Complete: 4 rounds of as many reps with proper form
PUSH-UP
Don’t underestimate the type of strength that can be built with a push-up. You’ll work your arms, shoulders, and chest. You also have different variations:
- Neutral
- Wide
- Triangle
- Netural with a clap
*Complete 4 rounds of 10
PRISONER SQUAT
You don’t have to be an inmate to do these, although, you may feel like you’ve been sentenced to something terrible. You’ll target the glutes, quads, and hamstrings along with your heartrate.
- Position hands behind the head
- Place legs slightly wider than hip-width apart
- Pull elbows back and chest lifted
- Bend from the hips and knees to lower into a sitting position
- Come back up and repeat
*Complete 4 rounds of 30 seconds
This workout has you pushing, pulling, jumping, and a little bit of everything in between. You hit the fundamentals, keep the heartrate consistently high, and carve out the strength (just like a boxer).
Good luck!
