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Workouts - Boxing / Kick Boxing Circuit Work Out

By Paul Stephen Lubicz – The Wellbeing Manager

A boxer's workout is one of the most demanding workout of them all combining speed agility balance stamina and strength! Boxing training can also be used as a vehicle to instruct in sportsmanship, values of conditioning, positive release of frustrations and energies, in addition to building self-confidence and character.

This Men’s Fitness Boxing/Kick Boxing Workout is a superior workout which will develop a form of training that is based on an external goal of a target or opponent. This helps the body to work naturally and to be focused on the exercise. A boxing workout is the perfect combination of cardiovascular and muscle training. This workout is great for mixing up your routine and is a fantastic calorie burner.

Do the following exercises in order, taking no rest in between stations. Once you’ve completed one circuit rest for two minutes before going again. Amateur boxers should stick to one circuit, scrappers should do two circuits, brawlers should try three and head-cases should attempt four. Do the circuit three times a week for four weeks, leaving at least one day in between workouts. You can go for a 5 minute jog to warm up and 5 minute walk as a cool down followed by stretching the major muscle groups for min 30 seconds each stretch.

Jab, cross, jab

Reps: 20 combos
Stand with your feet shoulder-width apart and your hands up by your face, slightly side-on to the bag. Jab your left fist into the bag and then cross over your body with your right fist into the bag. Complete the combo by jabbing your left fist into the bag again. Repeat this combo 20 times.

Clenched-hand press-ups

Reps: 40 seconds
Keep your gloves on and rest the front of your fists on the floor in a press-up position. Now do as many press ups as you can in one minute.

Double jab, right hook, left hook

Reps:10 combos
Stand with your feet shoulder-width apart and your hands up by your face, slightly side-on to the bag. Jab your left fist into the bag twice. Then swing your right arm across your body, keeping your elbow high and pivoting on the balls of your feet and through your hips to land the right hook. Then pivot the other way to land the left hook. Repeat this combo ten times.

Knees Right and Left Leg

Reps 20 each leg
Raise knee up towards the chest driving up from the back leg visualizing driving the knee into the midsection of an opponent

Roundhouse kick (right leg)

Reps: 30
Stand with your feet shoulder-width apart and your hands up by your face, slightly side-on to the bag. Lift your right leg up off the floor, keeping it slightly bent and swing the top of your foot and ankle into the bag, pivoting on your left foot as you go. You should still be looking forwards at the end of the kick but your chest should be side-on to the bag. Bring your leg back around and then repeat 30 times.

Triceps dips

Reps: 40 seconds
Keep your gloves on and rest your palms on the top of a bench, with your back touching the edge of the bench. Put your legs straight out in front of you and lower your body down with your arms before pushing back up again. Complete as many dips as you can in 40 seconds.

Roundhouse kick (left leg)

Reps: 30
Stand with your feet shoulder-width apart and your hands up by your face, slightly side-on to the bag. Lift your left leg up off the floor, keeping it slightly bent and swing the top of your foot and ankle into the bag, pivoting on your right foot as you go. You should still be looking forwards at the end of the kick but your chest should be side-on to the bag. Bring your leg back around and then repeat 30 times.

Jab, cross, front kick, knee

Reps: 10 combos
Stand with your feet shoulder-width apart and your hands up by your face, slightly side-on to the bag. Jab your left fist into the bag then cross over your body with your right fist into the bag. Then lift your left leg up and kick it straight out in font of you so that the bottom of your foot hits the bag. Put your left foot back on the floor to the left of the bag and bring your right knee up and through the bag with force. Repeat this combo ten times.

Sit-ups

Reps: 40 seconds
Sit on the floor with your arms folded across your chest and your knees bent. Raise your torso up off the floor and crunch your chest towards your knees. Lower yourself back down but do not let your back touch the floor before crunching back up again. Complete as many sit-ups as you can in 40 seconds.