Basic boxing training program

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.

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.