You'll feel stronger and more empowered than ever as you burn through calories with this at-home boxing workout [1], courtesy of TITLE Boxing Club Trainer, Michael Yabut.
Michael says, "You'll begin the workout with stretching and calisthenics to warm up your muscles, increase circulation and range-of-motion, and activate the nervous system." After your warm-up, "you'll transition into the rounds; each round consists of three minutes of shadow boxing and full-body exercises to burn calories. Between each round you may rest or participate in 'active' rest (which will help keep your mind and body engaged). You'll finish out the workout with core strengthening and stretching."
Are you ready to feel the burn and get a badass boxing workout [2] in at home? Let's go!
The Warm Up: 7 Minutes
Repeat the two moves in each set as many times as you can within each minute period.
- Minute one: jumping jacks (10 times), seal jacks [4] (10 times)
- Minute two: high knees (10 times), butt kicks (10 times)
- Minute three: air squats [5] (six times), alternating forward lunges (six times each side)
- Minute four: push-ups (five times), mountain climbers (10 times)
- Minute five: simulated jump rope in place (30 seconds), burpees (30 seconds)
- Minute six: practice your boxing punches [6] for two minutes: jab, cross, hook, uppercut
The Workout: 15 Minutes
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Round one (complete as many rounds as possible in three minutes)
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Straight punches: jab and cross (20 times)
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Speed squat: "duck your opponents punches" (two times)
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Hooks: both sides (20 times)
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Speed squat (two times)
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Uppercuts: both sides (two times)
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Speed squat (two times)
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Active rest: high knees (single-leg standing knee hugs), one minute
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Round two (complete as many rounds as possible in each minute)
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Minute one: straight punches (10 times), squat (one time)
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Minute two: hooks (10 times), squat (two times)
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Minute three: uppercuts (10 times), squat (three times)
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Active rest: simulated jump rope, one minute
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Round three (punch ladder — climb up the punch ladder as high as possible within three minutes)
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Straight punches (10 times), one push-up
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Straight punches (20 times), two push-ups
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Straight punches (30 times), three push-ups
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Straight punches (40 times), four push-ups
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Active rest: jog or run in place, one minute
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Round four (complete as many rounds as possible in three minutes)
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Straight punches (50 times)
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Hooks (50 times)
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Uppercuts (50 times)
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Burpees (five times)
The Cool-Down: 7 Minutes
- Sit-ups: 50 seconds
- Flutter kicks: 50 seconds
- Leg raise: 50 seconds
- Bicycle crunches: 50 seconds
- Elbow plank: 50 seconds
- Child’s Pose
- Runners lunge
- Chest expansion [7]
- Lateral lean
- Shoulder stretch
- Triceps stretch