Want to try boxing, but don't have access to a boxing gym or a heavy bag? We've got you covered.
Los Angeles-based celebrity trainer Lalo Fuentes, CSCS created this 45-minute at-home boxing workout so you can feel like a badass, with or without the gym, in and out of the ring. This high-intensity workout calls for one set of dumbbells (three or five pounds), and will have you doing your best boxer performance with some air punching and uppercuts.
Three things to know before you start your circuits: shadow boxing, forward punches, and uppercuts.
- Shadow boxing, freestyle: "boxing in the air while moving around," said Lalo. Choose the punches you want, like a jab, cross, hook, and upper cut.
- Forward punches: Repetitive punch movements using both arms, using three- to five-pound weights, while keeping the abs tight. 20 with the right leg forward, 20 with the left leg forward.
- Uppercuts: With your left elbow against your ribs and your knuckles turned up, punch upward, as if you are punching someone in the jaw under the chin with an uppercut, trying to lift him off the ground. Pull back as you bend your knees, sitting back on your heels.
In between each of these four circuits, make sure to take a one-minute break to catch your breath and get some water — you're going to need it! Let's go.
Circuit 1
- 15 push-ups [2]
- 20 bicycle crunches [3]
- 3-minute jump rope
- 3-minute shadow boxing, freestyle (do your best Ali impression [4]!)
- 1-minute rest
Circuit 2
- 15 tricep push-ups [5] (elbows bend straight back), on your knees or toes
- 10 mountain climbers [6], bringing opposite knee to opposite elbow
- 3-minute jump rope
- 20 forward punches, rotating your hips with each punch to engage your abs
- 30 uppercuts [7] using dumbbells (half squat, pivot, upper cut)
- 1-minute rest
Circuit 3
- 20 jump squats [9]
- 15 leg raises, laying on your back [10]
- 3-minutes of jump rope
- 20 forward punches, rotating your hips with each punch to engage your abs
- 30 uppercuts using dumbbells (half squat, pivot, upper cut)
- 1-minute rest
Circuit 4
- 15 squat to bicep curl to shoulder press [12]
- 30 uppercuts using dumbbells (half squat, pivot, upper cut)
- 20 bicycles
- 3-minutes of jump rope
- 1-minute rest