WARM-UP
When shadow-boxing, make sure you
move around, keeping your boxing
stance with light feet; remember to
“float like a butterfly”. As you do this,
throw punches such as jabs, crosses
and hooks. Start slowly and pick up
the pace and intensity as you feel
your body warming up.
Shadow-boxing/sparring is often
done in front of a mirror, which
enables you to check that your
stance is on cue and hands are up.
More advanced punches such as
the rip and the upper cut require
good timing and a strong core.
HOOK
The hook can be thrown by
either hand and is executed by
twisting the hips and shoulders
quickly as your hand comes
around to strike the side of the
bag (or in your imagination,
your opponent’s jaw).KNUCKLES DOWN KNUCKLES UPWORKOUT ONE:
CARDIO
Set the timer for three-minute rounds with 30
seconds’ rest.
» WARM-UP: Shadow sparring, two rounds.
» SKIPPING: Start off with one round. As you get
more fit/more competent, build up to three to
four rounds.
» BAG WORK: Start with two rounds of consistent
punching. If you haven’t done this before, you will
find two rounds is more than enough. Build up to
five rounds as your boxing fitness increases.
» COOL-DOWN: Shadow spar for one to two
rounds. Then finish off with your usual core work
and a light stretch.
As you get more conditioned, the intensity of your
workout will increase.WORKOUT
TWO:HIIT
Set the timer for three-minute
rounds with 30 seconds’ rest.
» WARM-UP: Shadow spar for
two rounds.
Set your timer for 15 seconds with
30 seconds’ rest. Skip fast for 15
seconds and back off the speed for
the 30 seconds. Do this four times
through. Rest for 45 seconds and
repeat through.
» BAG WORK: Set the time to 20
seconds with 20 seconds’ rest.
Start with six rounds and build up
to 12 as you gain fitness. When
you punch, hit hard, fast and often.
No rest during the 20 seconds on
the bag!
» COOL-DOWN: Shadow for one or
two three-minute rounds. Finish off
with a gentle stretch. You will feel the
effects of this workout for a while
after. Use the pain as a reminder of
how hard you worked.MIX
MASTER
one
PROTECT YOURSELF at all times.
Keep your hands up, especially when
throwing a punch!two
PUNCH WITHOUT WARNING. Don’t
drop your hands or pull them back
before punching. This will let your
opponent know you’re about to punch
and give them time to react.three DON’T STAY ON THE
DEFENSIVE. Punch first!BOXING
PLYOMETRIC
You can add a plyometric component
to either of these two workouts.
After the main set, before your cool-
down, try this:
Get your stance, preferred foot
forward, front arm extended with
hand open, pushing the bag. Then,
as you quickly withdraw your hand
to your face, punch the bag as
explosively as you can with the other
hand. Return to the starting position
to ready yourself and repeat 10
times. Then change stance to your
non-preferred side and repeat on the
opposite side. Take a minute or so to
rest and then repeat. As your fitness
increases, you will be able to repeat
this up to three to four times.