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

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

1. Jab, cross, duck: 45 seconds
2. Bent-over row: 45 seconds
3. Power jack: 30 seconds

Block 2

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

Block 3

1. Boxer burpee: 45 seconds
2. Plank pass-through: 45 seconds
3. 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.

Related:

Sweat and Punch It Out With This 15-Minute Boxing Bag Workout From FightCamp's PJ Shirdan