Boxing and Bodyweight

Boxing Workouts


Here is a great 40 minute boxing workout plus bodyweight exercises to burn some calories and stress.

Format

Two minutes of work time for the boxing rounds, one minute of bodyweight exercise, twenty seconds of break before the next boxing round starts. Twelve Total rounds. You can either use gloves/heavy bag or pick up some light weights and shadow box for the the boxing rounds.

The Rounds

* Note – I have written these out for an orthodox stance.

  1. Boxing: Jab/Jab/Cross
    Bodyweight: Jumping Jacks
  2. Boxing: Cross/Left Hook/Cross/Left Uppercut
    Bodyweight: Squats
  3. Boxing: Jab/Cross/Jab/Step Right/Right Uppercut/Left Hook
    Bodyweight: Skiers
  4. Boxing: Jab/Cross/Hook/Overhand Right/Step Left/Left Hook/Cross
    Bodyweight: Lunges
  5. Boxing: Jab/Cross/Right Hook/Left Uppercut
    Bodyweight: Situps
  6. Boxing: Jab/Cross/Left Hook/Cross
    Bodyweight: Surrenders
  7. Boxing: Jab/Cross/Right Hook/Jab Out
    Bodyweight: Jumping Jacks
  8. Boxing: Jab/Cross/Left Uppercut/Right Uppercut
    Bodyweight: Squats
  9. Boxing: Jab/Left Hook/Cross/Right Hook
    Bodyweight: Skiers
  10. Boxing: Jab/Cross/Jab/Slip <-/Duck ->/Right Uppercut/Jab Out
    Bodyweight: Lunges
  11. Boxing: Jab/Cross/Jab/Cross/Slip ->/Duck <-/Left Uppercut/Cross Bodyweight: Situps
  12. Boxing: 4 straight punches/3s of movement/repear
    Bodyweight: Surrenders

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