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.