|Welcome to 2006! Maybe
you received some great new toys for the holidays. A new Heavy Bag,
a skip rope or some bag gloves. And you've made that resolution to
use them and get fit. Now where do you begin? Here is a simple
35-minute all encompassing workout that will get your new year off
to a fit start!
Fitness Boxing "Resolution" Workout:
If you are new to boxing take a few moments to
review some of the basics. Check out the In
the Gym section for a complete introduction and all our archived
Then come back and step up to the i-Box
This workout, after the warm-up and some aerobic
conditioning, follows a traditional boxing training format of three
minutes of exercise followed by one minute of rest per
"round". For the last 30 seconds of each round try to
increase your intensity. During the one-minute break between rounds,
remember ACTIVE rest; sip some fluids, walk around, and let your
heart rate drop but don't sit, or lie down. Real boxers always keep
moving when they're training, even when they are resting. So let's
get to itů
Warm-Up: Shadow Boxing - 4 min.
Start shadow boxing by assuming the basic
boxer's stance, then step, move forward, back, and side to side
in small, quick steps. Use a mirror to examine your stance, hand
position, and punching mechanics. Next, incorporate a couple of jabs
with each step, throwing a left jab you step in with your left leg.
Go slow at first to ensure proper execution, then try throwing straight
rights. After a minute or two, begin to throw punches at an
imaginary opponent. Throw two or three jabs and combos, back off and
repeat. Concentrate on proper form, not speed or power.
Cardio/ Aerobic Conditioning: Skipping
Rope - 9 min.
Jumping rope will improve your footwork and foot speed and enhance
your stamina and endurance; this makes it a fundamental boxing
workout requirement. Bounce lightly on the balls of the feet and
vary the footwork. (For more details check out the August
You may find it difficult to skip mistake-free for
60 seconds, so take a break with side swings: Spin the rope at
either side of your body while you keep jumping in place. Try to
keep moving for the entire warm up period.
Now that you're warmed up, grab your gloves and
get ready to hit the heavy bag! (It's best to put your hand wraps on
before you start your workout, so you don't cool off after skipping)
ROUND 1: Heavy Bag - Jab and Move - 3
min / 1 min rest
Stand an arm's length away from a bag and start popping it with a
few jabs. Snap your punches quickly then take a few small steps
clockwise, gliding around the bag. Throw some more jabs and move in
the opposite direction. If you are throwing sharp quick punches the
bag should not be swinging too much.
ROUND 2: Heavy Bag - Combinations
- 3 min / 1 min rest
Pick up the pace and step closer, start landing combos like the
double jab, triple jab, one-two (a left jab followed by a right
punch), and one-two-three (left jab, right punch, left hook). Move
and circle the bag. Your legs get you into punching range. Punch and
ROUND 3: Heavy Bag - Tempo - 3 min / 1
The goal of this round is "tempo" punching. Keep your
knees bent and hands held high. Pivot with your shoulders and torso
to throw a punch. The lighter and faster you punch, the more you'll
get out of the drill. Every 30 seconds, try throwing a quick flurry
of punches for 5 to 10 seconds then go back to jabbing and moving.
ROUND 4: Heavy Bag - Speed
and Power - 3 min / 1 min rest
By the forth round you should be ready to put speed and power
together for the most intense three minutes of the workout. Start
with a left jab and a right overhand. Stick & move! Land your
combo and then move. Step closer to land another combo, then spring
back outside of your imaginary opponent's reach. Concentrate on hand
speed more than power. Finish it off by punching nonstop for the
last 30 seconds.
ROUND 5: Speed Bag - Hand Speed - 2
rounds x 3 min / 1 min rest
Hitting a speed bag properly takes time and practice but, it will
improve your timing and reflexes. Stand square with the bag, about
18 inches away. Hold your fists up by your ears, strike the bag with
short, slow circular motions. Strike the speed bag straight on with
your knuckles. Hit the bag 4 times with one fist and 4 with the
other, maintaining a consistent rhythm as you alternate sides. Let
the speed come naturally.
ROUND 6: Shadow Boxing - Cool Down - 5
Cool down by throwing short, easy jabs and punches while staying
light on your feet and moving around. Watch yourself in the mirror
and work on proper technique as your heart rate gradually comes
Cool Down: Stretching - 5 min.
Stretch out all the major muscle groups.
Feel free to shorten or lengthen any round of the
workout to suit your current fitness level. Knock yourself out in