Boxers are some of the most highly conditioned athletes on the planet.  They have very low body fat, high muscle to weight ratio, and enhanced cardio vascular endurance.  Most boxers don’t lift heavy weights to get a toned and lean look.  Sound like a body you might want?  Then you’ve got to start doing boxing workouts.  These workouts are intense - afterall, they are designed to get a body ready for battle.  THAT is the kind of strength and endurance you should be after.

The following workout is a two-day split.  This means, you can effectively work these plans into your overall routine, two days a week.  Whether your on the muscle building/fat burning Total Body Blitz plan or any one of our other highly effective fitness plans, these boxing workouts can easily be interchanged.  Due to the heavy cardiovascular nature of these workouts, simply sub them in for a cardio day. 

Incorporating these boxing workouts consistently into your routine will bring about serious change in your body.  It’ll help mix things up, shock your body, and give you that lean, toned, and athletic appearance of a fighter.  Toned muscles in the upper body and back, a slender waist, and improved endurance can all be expected from this routine.  Give it a go, and please comment below if you have any questions.

Day One:  Warm up – 5 minutes of jumping rope, 5 minutes of shadow boxing

Rounds 1-8: 2 minutes per round.  Throw jabs (single, double, and triples).  Incorporate head movements into the workout (side to side, up and down).  As the rounds progress add different types of punches into the equation (jabs, hooks, upper cuts).  Aim for 150 punches per round.

Rounds 9-12….

•  2 minutes of jumping rope 
• 20 squat jumps 
• 25 sit ups 
• 25 push ups 
• 1 minute of single, double, and triple jabs while holding very light weight (3-5 lbs) 

Day Two:  Day two is all about pushing yourself to the max and competing against yourself.  Completing the following in under three minutes is quite an accomplishment.  If you aren’t there yet, you now have a goal to work towards.  A stopwatch or round timer is needed.  This is an interval training session:

• Jump rope - 50 times
• 15 burpees
• 100 shadow punches
• Jump rope - 50 times
• 25 Squat jumps
• 25 sit ups

Try to complete all of the above in 3 minutes.  Continue to increase your speed as your fitness level picks up.  Repeat for a total of 10 rounds.

Like this Workout?

Then you’ll love our full site, www.shareitfitness.com.  We feature tons of great recipes, workout plans, and OnDemand fitness classes.  Browse our library full of hundreds of your favorite group fitness classes and DVD-style workouts and find something that’ll help you get your sweat on today!  We’re still offering premium memberships, so hurry up and sign up for the greatest online fitness experience TODAY!

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Matt

Co-Founder at Share It Fitness

Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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