A Sample Boxer’s Workout

Boxing Training
Written By Deniz Ates

  • 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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Deniz Ates

Deniz Ates is a Boxing Coach and Personal Trainer specialising in boxing for fitness. Offering mobile personal training across London and online boxing training globally, Deniz helps clients get fit, learn skills, and save time. Whether in person or virtually, you'll get an elite-level workout tailored completely to your fitness goals.

https://www.mrdenizates.com
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