Punch Your Problems Away and Build Strength With Anthony Crouchelli's Home Boxing Workout

Published on 5/6/2021 at 10:45 AM

Courtesy of Anthony Crouchelli

Sometimes you just need to punch things, and, hey, that's OK! Anthony Crouchelli, CFSC, a founding trainer at Grit Bxng, knows all about that, and he shared a workout you can do right at home combining strength-based movement patterns, low-impact boxing, and cardio. He told POPSUGAR his sweat session is the perfect blend for building muscle and improving your stamina.

"Focusing on a hybrid-style workout centered around boxing and strength, this workout takes full-body concentration and will have you feeling like a champion from start to finish," Crouchelli said. The following session equates to 22 minutes and 30 seconds without a warmup or cooldown. It also requires just a single set of dumbbells.

25-Minute Muscle-Building Home Boxing Workout From Anthony Crouchelli

Equipment: a pair of dumbbells or something you can lift (here is how to choose the right weight for you)

Directions: Warm up for a few minutes on your own (try this five-minute prefight warmup routine from Class FitSugar). The workout itself is broken up into three different sections. You'll do exercise block 1, exercise block 2, and exercise block 3 all one time through, taking a 30-second break after each one. In the next section of work, you'll combine blocks 1 and 2, rest for 30 seconds, then combine blocks 2 and 3 before resting for another 30 seconds. The final round has you doing all three exercise blocks in a row with no breaks in between. Cool down with some static stretches.

Round 1

Do block 1, then rest for 30 seconds.
Do block 2, then rest for 30 seconds.
Do block 3, then rest for 30 seconds.

Round 2

Do blocks 1 and 2 together, then rest for 30 seconds.
Do blocks 2 and 3 together, then rest for 30 seconds.

Round 3

Do all three exercise blocks with no breaks.

Each block is broken up into one boxing move, one strength move, and a conditioning exercise.

Block 1

Jab, cross, duck: 45 seconds
Bent-over row: 45 seconds
Power jack: 30 seconds

Block 2

Uppercut to roll pattern: 45 seconds
Curl, squat, press: 45 seconds
Spider-Man plank: 30 seconds

Block 3

Boxer burpee: 45 seconds
Plank pass-through: 45 seconds
High knees: 30 seconds

Ahead, read up on specific instructions for each exercise in these blocks. Grab some water and an open space, and punch your worries away.

Block 1, Exercise 1: Jab, Cross, Duck

Stand in a staggered stance with one foot in front and your chest tall. Bring your fists up by your chin and your elbows against your ribs.
If your left foot is in front, extend your left arm into a jab punch, rotating your fist to turn your knuckles so the top of your hand faces up (extend your right arm if your right foot is in front). Lean into your front leg as you punch.
Bring your hand back to your face, and do the same pattern with your other hand into a cross punch, twisting at your torso and pivoting on your back foot.
Bending your knees and keeping your chest lifted, lower down as though you're ducking under something (this isn't quite a squat).
Bring yourself back to the starting position.
This counts as one rep. Repeat for 45 seconds.

Block 1, Exercise 2: Bent-Over Row

Start standing with your feet shoulder-width apart, holding a dumbbell in each hand. Maintain a slight bend in your knees, and bend forward from your hips so that your torso is almost parallel to the floor. Extend your arms directly below your chest. This is your starting position.
Engage your core and squeeze your shoulder blades together as you pull your elbows back, bringing the weights to your torso. Keep your arms close to your sides.
Slowly extend your elbows to lower the dumbbells and return to your starting position.
This counts as one rep. Continue for 45 seconds.

Block 1, Exercise 3: Power Jack

Stand with your feet together, your head up, and your shoulders back.
Bring your fists to your chin with your arms tight against your sides.
Jump both feet out and punch your fists up directly overhead.
Lower your fists back to your face as you jump your feet together.
This counts as one rep. Continue for 30 seconds.

Block 2, Exercise 1: Uppercut to Roll Pattern

Stand in a staggered stance with one foot in front and your chest tall. Bring your fists up by your chin and your elbows against your ribs.
Rotate at your hips and keep your core tight as you punch one fist upward followed by the other.
Lower your body and roll to one side, pivoting on your feet and keeping your chest up as you do. Come to standing. Imagine you're ducking slightly under something.
With the same foot in front, lower your body and duck back to the other side, pivoting on your feet and keeping your chest up as you do. Come to standing.
This counts as one rep. Continue for 45 seconds.

Block 2, Exercise 2: Curl, Squat, Press

Stand with your legs hip-distance apart, holding dumbbells at your sides.
Perform a bicep curl, bringing the weights to your shoulders.
Bending your knees and keeping your chest lifted, sit back into a squat like you're sitting into an imaginary chair. Press your weight back into your heels, and keep the dumbbells at your shoulders.
As you push through your heels to stand back up, press the dumbbells straight overhead.
With control, bring the weights back down to your shoulders, then to your sides, returning to your starting position.
This counts as one rep. Continue for 45 seconds.

Block 2, Exercise 3: Spider-Man Plank

Start resting on all fours.
With your palms flat, rise onto your toes into a high plank position. Keep your hands directly below your shoulders, your feet at hip-distance apart, and your core engaged.
Keeping your body in a straight line, bring your right knee to your right elbow. You should feel your obliques working.
Return your right foot back to your plank position, and repeat this on the left side, bringing your left knee to your left elbow and back to plank.
This counts as one rep. Continue alternating for 30 seconds.

Block 3, Exercise 1: Boxer Burpee

Stand in a staggered stance with one foot in front and your chest tall. Bring your fists up by your chin and your elbows against your ribs.
If your left foot is in front, extend your left arm into a jab punch, rotating your fist to turn your knuckles so the top of your hand faces up (extend your right arm if your right foot is in front). Lean into your front leg as you punch.
Bring your hand back to your face, and do the same pattern with your other hand into a cross punch, twisting at your torso and pivoting on your back foot.
Do one more jab and cross combo (four punches total), then drop to the floor for a burpee by bending your knees, planting your hands, jumping your feet back into a plank position, performing a push-up, jumping your feet forward to your hands, and standing tall.
This counts as one rep. Continue for 45 seconds.

Block 3, Exercise 2: Plank Pass-Through

Start resting on all fours with a dumbbell on the left side of your body.
With your palms flat, rise up off your knees onto your toes into a high plank position. Your legs should be straight. The wider your feet are apart, the more stability you'll have while doing the exercise.
Squeeze your glutes, keep your hands directly underneath your shoulders, and pull your navel into your spine to prevent your butt from sticking up. Do not tuck your chin.
Maintaining this form, grab the dumbbell with your right hand and pull it underneath your body until it's on your right side. Be sure not to rotate your hips.
With control, grab the dumbbell with your left hand and pull it underneath your body until it's back on your left side.
This counts as one rep. Continue for 45 seconds.

Block 3, Exercise 3: High Knees

Place your feet about hip-width apart.
Quickly drive your right knee, then left knee, toward your waist, keeping your core tight and swinging your arms.
Continue alternating knees in a running motion, staying on the balls of your feet the entire time.
Continue for 30 seconds.