Boxing workouts are not only useful for boxers but can also serve as good fitness for ordinary people. Boxing training can help you get in good shape and is good for your health. Boxing workouts can be done not only at the gym but also at home. In this article, we will look at a home boxing workout. We hope that this article will be useful for both ordinary people and boxers
Build you stance in each boxing work outs!
Your success in boxing is dependent on your stance. It allows you to throw and dodge punches and places you in a good position to take a punch from your opponent. If you are right-handed, your left foot will be in front. Your stronger arm will be further back to maximize the power it generates. The opposite is called “Southpaw”, or the lefty stance.
Start with your feet shoulder-width apart and your feet on the same imaginary line. Righties should shift their left foot so that their heel touches the imaginary line. Lefties should then move the right foot forward so that the toe touches the line.
Lefties do the opposite. Place your weight on the balls of your feet, and then soften your knees. Your dominant fist should be raised so that it touches your index finger. The non-dominant fist should reach about your cheek height. Your elbows should touch your ribs. If your elbows are too wide, your body will be exposed. Your punches will be more powerful if your elbows are tucked in.
Let’s move on to the punches. The hook, the cross, the jab, and the uppercut.
Jab: This is a lead hand punch that you throw straight ahead with your non-dominant hand. It is not the kind of punch you can use as a power punch, but it is used to prepare other punches. Here’s an example. Larry Holmes, Ike Quartey, and Muhammad Ali are just some of the boxers who know how to throw this punch. Start learning from the YouTube video.
Cross: This cross is thrown using the dominant, rear hand. It is closest to your target. You can also throw it straight, but more forcefully by using your legs and torso. Except when you are trying to counter an opponent’s punch, you rarely use the cross. Deontay Wilder and Manny Pacquiao are examples of boxers who have mastered the art of the cross.
Hook: You can do these with either hand but it is better to concentrate on the hook with the lead hand (nondominant). Hooks on the other hand could make you more vulnerable. This is not a straight punch, unlike the other hooks. Instead, it aims to strike your target from the side using your hips, legs, and hips for power. Strout explains that the hook extends from your shoulder and then turns in towards your target halfway through the punch.
Uppercut: This punch is often used in close combat. This punch is usually performed in the vertical direction of your chin line. In this instance, the opponent’s fist is turned toward himself. Boxing can sometimes involve an uppercut on the opponent’s stomach, nose, or eyebrow. You must bend your knees to hit the target correctly and avoid being open to counterattacks by your opponent. The hip movement should be the force behind the punch. Relaxed hands are required for the uppercut. You must feel the opponent’s body contact and build a force in your fist.
After you have the punches individually, it is time to combine them.
These combinations are common:
- Jab-cross
- Jab-cross-hook
- Jab-jab-cross
- Jab-hook-cross
- Cross-hook-cross
- Hook-cross-hook
- Jab-cross-hook-cross
- Jab-cross-jab-cross-hook-hook
- Jab – cross – front hand uppercut – cross
- Jab – uppercut from the far hand – uppercut from the front hand
Home Boxing Workout 1
Warmup:
10 minutes jump rope
20 squats
20 pushups
40 crunches
Shadowboxing:
3-minute round: Basic jab, cross, and hook punches
Rest 30 seconds
Repeat for 5 rounds
Heavy bag workout: Basic combinations
3-minute round
Rest 30 seconds
Repeat for 5 rounds
For those new to this intensity, do three rounds rather than five. Take a one-minute break between each round. Maintain your pace. Don’t be too aggressive in the first 20 seconds. Then stop. Keep hitting the bag, even if it just touches.
Finisher:
100 pushups
100 squats
200 sit-ups
Rest as little as possible
Home Boxing Workout 2
Warmup:
50 jumping jacks
50 jump lunges
1 minute run in place
10 pushups
10 squats
10 lunges
5 minutes shadow boxing
Rest as little as possible
Rest 30 seconds
Footwork drills:
2 minutes side steps: Begin in a boxing stance. Take 10 quick steps to your left and then take 10 steps to your right side-by-side. Push off your left foot when you move to the right and the right foot when you move to the left.
Rest 30 seconds
2 minutes forward and back steps: Take 10 quick steps forward, then 10 back, back, and again in a boxing stance. Push off your back foot when you move forward and push off your front foot when you move backward.
Rest 30 seconds
2 minutes box steps: In boxing stance, move 6 steps forward, 6 steps right, 6 steps back, 6 steps left. After four squares, change direction. Concentrate on the correct leg.
Rest 30 seconds
2 minutes circle drill A: Place something on the ground to serve as your center point. Step in a boxing stance and make a circle around the object using your technique. Then reverse the circle. Make sure that you remain in your stance with your lead leg pointed in the direction of your center. This is to help you move away from your opponent.
Rest 30 seconds
2 minutes circle drill B: Face away from the same central point and keep your back towards it. Keep your stance, and make full circles in every direction. Strout says that this teaches you how to stalk a moving opponent.
Finisher:
10 minutes jump rope as cooldown
Home Boxing Workout 3
Warmup:
Jog 20 minutes
Shadow fighting:
3-minute round
Rest 30 seconds
Repeat for 5 rounds
punching bag workout:
3-minute round on the heavy bag
Repeat for 3 rounds
3-minute round on speed bag
Repeat for 3 rounds
Conditioning:
For 3 minutes, do:
10 pushups
10 jump squats
Rest 1 minute
Repeat for 3 rounds
Finisher:
200 situps
Home Boxing Workout 4
Warmup:
20 minutes jump rope, varying speed
Shadow fighting/conditioning:
1-minute round shadow boxing, focusing on speed
Rest 30 seconds
8 repetitions
20-yard sprint OR 10 burpees
20 seconds shadow boxing
10 repetitions
Conditioning:
10 minutes jump rope
Finisher:
5 pushups, focusing on speed
Rest 30 seconds
10 repetitions
Home Boxing Workout 5
Warmup:
3 minutes fast jump rope
Rest 30 seconds
4 repetitions
Shadow fighting:
3-minute round: Work basic jab, cross, and hook punches
30 pushups as “rest”
4 repetitions
Heavy bag workout:
3-minute rounds, as follows
Round 1: jabs only
Rest 30 seconds
Round 2: double jab-cross
Rest 30 seconds
Round 3: jab-cross-hook
Rest 30 seconds
Round 4: any four punches
Rest 30 seconds
Round 5: any punch combination, with 180-degree semi-circles around bag between combos
Rest 30 seconds
Round 6: non-stop punching at 60% of full power. Focus on the rotation of the body and using the legs.
Rest 30 seconds
Then:
20 hard hooks, lead hand
20 hard crosses
40 quality jabs
Finisher:
200 situps
20 pullups
40 lunges
Explore more boxing home workouts:
FAQ
What do I need for boxing training at home?
This is not a standard. Boxing shoes, clothes, jump ropes, dumbbells, and boxing gloves. Bandages and mirrors are also available. A punching bag/dummy is recommended for advanced training. This is the minimum.
What’s the difference between doing it in the gym and at home?
Boxing at home is a great way to get in shape. However, if you want to achieve the best results, it is not enough. You need to train regularly with a partner and have a coach to correct any mistakes. Although you can learn the moves and punches at home, there may still be mistakes that a trainer can correct.
I want to learn how to fight. Will home boxing training help?
I don’t think you can. To learn anything, you have to do what you want to learn. And in general, it’s not a good target for training, a self-respecting boxer and sportsman will never use his skills for bad things.
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