Boxing Workouts

This section brings all the elements of boxing training together and presents various training options. Various bag drills and boxing workouts are featured.

Basic Boxing Workout Summary

How to put together a 30 minute boxing workout requiring minimal amount of equipment. This workout is most beneficial for the novice fitness boxer and it is a workout that can easily compliment your existing training program. This workout includes shadow boxing, jumping rope and heavy bag drills.

Basic Fitness Boxing Workout

The Contender Boxing Workout

The Contender Workout is a 30 minute, intermediate/advanced fitness boxing routine. If you’re new to boxing training, spend some time in the Virtual Gym. All the fundamentals of boxing movement, shadow boxing, jump rope, Heavy bag drills and punch mitts are available. Many of the drills and exercises in this video can be found in the Ultimate Boxing Workout Book.

The Contender Boxing Workout

9 Minute Jump Rope Workout

Jump Rope training is one the best total body workouts. Here is a challenging 9 minute Jump rope workout.

9 Minute Jump Rope Workout

Training Camp: Advanced Training & Sparring

Advanced training methods: Training Camp demonstrates how boxers prepare to do battle in the ring. Featuring heavy bag combinations, punch mitt drills, sparring tips and abdominal drills, along with training philosophy.

Training Camp

Punch Mitt Abdominal Drill

This is a two-minute partner drill. Level: Intermediate/Advanced

One partner starts in the sit-up position, lying back, knees bent, and feet on the ground. The catcher stands with slightly bent knees and holding the punch mitts in proper position to catch punches.

Wearing boxing gloves, the puncher performs a full sit-up and throws four quick punches to the catcher’s mitts and then returns to the ground. repeat the sit-ups & punch sequence for 20 seconds. Hooks and uppercuts will be thrown into the mix as well.

Punch Mitt Abdominal Drill

6 Minute Medicine Ball Abdominal Drill

Level: Intermediate/Advanced

This is a challenging medicine ball routine that will test your core strength endurance. (Use a medicine ball 6-8 lbs or lighter)

6 Minute Medicine Ball Abdominal Drill

Medicine Ball Punch Drill

Level: Intermediate/Advanced

This drill will improve your endurance and explosive punching power.