Boxing circuit programs

And better coordination improve alertness and help you in your day to day activities. Boxing exercises increases strength, power, lower your stress and enhances your self-defence ability.

And these are all boost your confidence. Boxing involves several movements such as the jab, the cross, the hook, and the uppercut. To complete the workout, perform each exercise for 30 seconds followed by 30 seconds of rest.

You can increase and decrease this time intervals according to your fitness level but try to do as much as you can. Warm up exercises will increase your heart rate and blood flow in the body that helps you breathing more efficiently during the high intense activity. As I mentioned above, you can do jumping jacks, high knees, Burpee and skipping ropes for warming up.

And after that, get ready to punch the heavy bag with proper technique. There are three types of punch you can hit such as the jab, the cross, and the hook. The jabs are fast and long range punches that use in the boxing ring to keep the opponent away from you.

This is one of the basic movement you start with your HIIT circuit training. After the jabs, you need to perform the cross in boxing. The cross is one of the strongest punches in the boxing. Because it naturally transfers power from the base right down to the end of the fist. Play How to. Between exercises, rest only as long as it takes to get set up on the next activity. Exercise 2 of Exercise 3 of Exercise 4 of Exercise 5 of Exercise 6 of Exercise 7 of Exercise 8 of Choose three different versions of plyometric pushups.

Complete two sets of each, stopping the set once you begin to lose momentum. Exercise 9 of Rest for 2 minutes in between sets and repeat the circuit for total sets. We often encourage boxers to perform mobility and movement circuits during active recovery sessions. The exercises included are very low in intensity, and can prevent tightness and dysfunction which can occur from high boxing training loads.

Mobility exercises get the heart rate elevated to the green zone, and blood flowing to areas which are often sore and tight. After performing a mobility circuit, our boxers feel loose and re-energised. Perform the exercises in a slow and controlled manner, back to back. Perform sets of each exercise, or work for a continual 15 minutes to promote active recovery. Despite its effectiveness, circuit training can have some limitations. Targeting multiple qualities at once can mix and limit the physiological adaptations targeted.

For example, at high heart rates, we may struggle to lift with enough force and intent to improve strength and speed. This can involve lower kicks, slower jab-cross motions, and more. The best boxing workouts that are cardio-focused typically come in the form of high-intensity cardio kickboxing.

Cardio kickboxing may be offered with or without bags at a gym. You can also check out this home cardio kickboxing workout in the video above. As you become more accustomed to your boxing routine and are ready for another challenge, consider adding weights to your workout. You can use light dumbbells for jabs and crosses. Other options include doing weighted exercises during your active rest periods, such as squats with dumbbells, kettlebell swings, and basic bicep curls.

Boxing workouts with weights offer strength-building opportunities without having to do a full separate workout from your cardio routine. Consider adding in a workout like the one above. For overall muscle and bone conditioning, the general recommendation for adults is to do strength-training routines two times a week or more. Aside from the use of weights in boxing routines, you can focus on bodyweight activities as well as heavier bags in your workout. Punches and kicks on the bag is also more effective for building strength compared with doing so in the air.

The bag offers more resistance. Just be sure you use hand wraps to protect your wrists and to use proper-fitting boxing gloves. A strengthening boxing workout can also incorporate bodyweight exercises, such as planks and pushups. Check out the minute video above for a strength-building boxing routine that will also get you sweating.