Potential workout routine option – boxing

by misstca

Some good advice from Expert Boxing’s site.  Not that I ever expect to be an “expert”- but I’ve always admired the overall core fitness of boxers and how the primary tool in use is the body itself.  I would like to integrate some boxing into my routine to help mix it up and try something new.  I even bought a 6 class pass on Living Social for Prime Time boxing . . . now just getting up the nerve to go to an introductory class.

I think I need some “operational definitions” for a few terms and instruction for some of the equipment.  With further internet searching I’m sure I can find alternatives.  My comments are in italics below- everything else is copied and pasted from the site.  I really like the clean way that they have organized information on the site.  It is in plain terms and also allows for you to take it easy on yourself- because hey- you’re a beginner.  It sounds like they want you to come back again next week!


A basic boxing training routine doesn’t need to be fancy or full of impossible exercises. It’s often plain, boring, and focuses on mastering the basics over and over again. As long as you are dedicated and open to learning, this same boxing training routine will take you far.

2-3 Rounds Jumping Rope – yes I think I can do this!

  • Gets your body warmed-up. Reducing changes of injury and increasing performance.
  • Work on breathing and staying relaxed.
  • Don’t rest during the 1-minute break. Just skip through it.
  • You can substitute this with running for the same amount of time.

1-2 Rounds of Stretching – yes I think I can do this!

  • Reduces injury, increase blood flow, and increase range of motion.
  • Stretch, arms, legs, and back.
  • Relax the muscle to prepare it for heavy use.

3 Rounds on Focus Mitts – maybe after taking classes- but I don’t know what this is

  • Work on offensive and defensive techniques.
  • Focus on speed and accuracy, not power.

3 Rounds Heavy Bag OR 3 Rounds Sparring – yes I think I can do this- and we just bought a heavy bag!

  • Practice the offensive techniques you learned from the mittwork (bag or sparring).
  • Make sure you keep your defense up and move (bag or sparring).
  • Feel free to throw some power but don’t get careless (bag or sparring).

2 Rounds Speedbag – potential for future- we don’t own a speedbag yet

  • Be consistent and try not to take too many breaks.
  • Remember to breathe.

2 Rounds Double-end Bag – potential for future – we don’t own a double end bag either

  • Move around it and throw smaller punches to increase your accuracy.
  • Do this with your training gloves on so you get use to hitting fast targets with punching gloves on.

1-2 rounds stretching/warmdown – yes I think I can do this!

  • Relax and stretch out.
  • Feel free to chat with other boxers about techniques you learned that day.

Final Thoughts

This is a simple basic boxing exercise routine. Once you get the hang of this, you can try all other sorts of crazy conditioning routines designed for specific aspects of boxing. For beginning boxers, I recommend that you don’t over do this routine and don’t try to squeeze in extra training to speed up your boxing improvement. Save the extra energy and motivation you have for next week. Each week gets tougher and it’s important not to burn yourself out. If you’re still a beginner, make sure you take it easy!