Boxing For Core Fitness

FULL BODY WORKOUT

You don't have to step into the ring to get a great workout. The boxing aerobic workout is the core component in health club or fitness centers around the country. Boxing tones the whole body focusing on building core strength, and has tremendous cardiac benefits.
Three 3 minute rounds, 1 minute rest between each round. Use the Everlast Personal Boxing Timer to help you stay on track.

Round 1
Punch/Squat Interval Training - Get in the proper stance, start with your left hand and throw a series of five punches. Left, right, left , right, left. Then squat down, bending at the knees, imagine ducking below your opponents punch. It is important not bend at the waist, feel the muscles in your hamstrings when squatting. Come back up and repeat the 5 punch combo. Rest for 15 seconds. Do at least three sets during the round.

Round 2
Upper Body Interval Training - Get in the proper stance and throw a series of rapid punches at the bag for 15 seconds, then rest 15 seconds. Repeat on and off for 3 minutes then rest. This will build up your heart, stamina and punching power.

Round 3
Lower Body Combo Training - Get in the proper stance and squat five times ensuring your elbow touches your knees. After your fifth squat, circle the bag twice to your left sliding your feet making sure they do not cross. Squat five times again keeping your hands up at all times. After your fifth squat, hit the bag for 15 seconds, then rest for 15 seconds. Try to do at least two sets during the round.