In the real world, boxers are some of the leanest Opens a New Window., most well-trained athletes. Start by jumping rope for 10 to 15 minutes. This will improve the footwork, coordination and help with the build-up of lactic acid in the shoulders. While getting better at jumping rope, try mixing up the speed and intensity, by learning how to do double-unders or short burst of “sprints” on the rope.
| EXERCISES | S X R | REST |
| Jump Rope | 3 x 3 mins | <1 min* |
| Speed Bag | n x 3 mins | <1 min* |
| Shadow Box | 3 x 3 mins | <1 min* |
| Heavy Bag | 3 x mins | <1 min* |
*Rest no longer than one minute between sets. Between exercises, rest only as long as it takes to get set up on the next activity.
