A Sample Boxer’s Workout
Warm-Up
Ropework
Bounce
Side-to-Side
Forward-and-Back
Jumping Jack
Alternate Feet
Hop
High Knees
Sprint
Movement Preparation
Dynamic Stretches
Neck
Up-and-Down
Side-to-Side
Shoulders, Arms and Chest
Arm Swings
Up-and-Down
Criss-crosses
Arm Circles
Forwards
Backwards
Abdominals and Back
Up Dog / Down Dog
Inchworms
Torso Twists
Hips
Hip Hinges
Hip Circles
Hip Turnouts
High Kicks with Toe Touches
Knees
Squats
Lunge Twists
Knee Circles
Ankles
Ankle Circles
Clockwise
Anti-clockwise
Shadowboxing
Basic Punches
Basic Combinations
Specific Techniques
Specific Combinations
Main Workout
Padwork / Partnerwork
Single Punches, Blocks, Head Movement, and Footwork techniques.
Layering / Stacking / Looping combinations
Bagwork
Specific Punches / Combinations
Punches with Head Movement and/or Footwork
Styles and Tactics
Power
Floorwork
Legs
Squats
Lunges
Squat Jumps
Lunge Jumps
Burpees
Arms
Push-Ups
Wide Grip
Normal
Diamond
Dynamic Planks
High Plank / Low Plank
Punching Plank
Core
Sit-Ups / Crunches
Leg Raises / Scissor Kicks / Cross-overs
V-Ups / Toe Touches
Back Raises / Skydivers
Mountain Climbers / Frog Jumps
Static Planks
Cool Down
Ropework
Tissue Restoration
Static/Dynamic Stretches
Neck
Up-and-Down
Side-to-Side
Shoulders, Arms and Chest
Arm Swings
Up-and-Down
Criss-crosses
Arm Circles
Forwards
Backwards
Abdominals and Back
Up Dog / Down Dog
Inchworms
Torso Twists
Hips
Hip Hinges
Hip Circles
Hip Turnouts
High Kicks with Toe Touches
Knees
Squats
Lunge Twists
Knee Circles
Ankles
Ankle Circles
Clockwise
Anti-clockwise
Shadowboxing
Recap
Freestyle
Slow to a stop.
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