Donning boxing gloves and hopping on the canvas doesn’t guarantee a rewarding boxing workout. Boxing is an amalgam of speed, strength, endurance and focus. You can benefit by incorporating compound boxing moves into your exercise plan or by just emphasizing on solo moves to strengthen your body.
By choosing leading figures in sports and training, we have devised a workout that can address your fitness problems with a power-packed boxing workout.
Punches That Do Not Haze
Trainer: Frank Mir, UFC Heavyweight
No matter who you opponent is – a MMA veteran or a heavyweight punching bag, the rules are the same. After warming up, focus on throwing punches using your full force suggests Mir, who is a former UFC champ. By employing the following routine, he enhances his mental and physical performance.
Enhancing Intensity: Perform each round for 3 minutes, adding a punch in every subsequent round. Take a minute of rest between the rounds.
Sequence:
- Warm-up. Hit the punching bag with half of your total strength with a variety of punches.
- Using your full power, perform jabs
- Perform jab, then a cross, and repeat
- Perform jab, then a cross and a hook, and repeat
- Perform jab, then a cross, hook and uppercut. Repeat
- Perform jab, then a cross, hook, uppercut and body punch. Repeat
Punching LAPD Way
Trainer: Tim Collins, LAPD Coach
Perfection in your boxing moves comes with a perfectly aligned body. Use this technique to focus on your bone alignment rather than your fist power.
Getting Started: Start off with your non-dominant leg placing your feet shoulder width apart. Make sure that the toe of your dominant foot lies next to the heel of the dominant foot. Keep your posture aligned in a straight line with your head right above your shoulders and shoulders above your buttocks. Keep your knees bent.
Move Forward: Move forward with your dominant foot extending your non-dominant hand in a manner that the arm, shoulder, wrist, elbow and front knuckles are in alignment. Your foot and punch should come forward at the same time. Then continue on with a cross, retracing the steps with your rear foot, and then move to your original position.
Increase the Punches: Now engage into intense shadowboxing for 3 minutes. Then move to the heavy bag performing the same technique. This would complete your first set. Take rest for a minute and then continue another two similar sets.
Lightning up Hands
Trainer: Michael Olajide Jr. Supermodel Trainer
Shadowboxing is an ideal way to increase your punching intensity by working out your core, shoulders and back.
Play the Music: Choose any 5 songs with energetic beats that play around 3 to 4 minutes. Wait up till the fourth beat to produce any of the punch combinations listed below and then bring back your hands to the starting position. Some songs may require you to keep punching until the tune slows down.
Punch Combinations:
- Left jab x 2, right cross
- Right cross, left jab, right uppercut
- Left body punch, right body punch, left uppercut
- Right (uppercut + cross), left hook
- Right cross, left hook, right hook
