A Kickass Boxing Workout You Can Do Anywhere

Boxing is centered on hand-foot coordination, and a jump rope is the perfect way to practice these skills. Plus it's lightweight, making it an ideal travel accessory. Throw on your combat-approved hoodie that will help you train like a fighter, then get ready to work. At DOGPOUND, where Hart teaches, they always begin workouts with jump rope. "Jump rope is the perfect way to warm up, get the blood flowing, and prepare your body and mind for a workout," Hart says. "At DOGPOUND, we begin every boxing session and boxing class with a 10- to 12-minute jump rope."

Proper Technique
Hart says you always want to make sure the rope is the correct length for your height. "Stand on the center of the rope and pull the handles to exactly the height of your armpits. If it's too long, a simple knot or two (or three for me!) tied by the handles can fix this," Hart says.

The Exercise
10-minute jump with added time to stretch.

Next up, you'll transition to squats, adding in an overhead motion that really kicks things up. Hart explains this move in full: "A lot of the movement we practice in our boxing program focuses on elongating the reach of the arms. Boxing is all about creating a 'long reach'; if you can lengthen your arms to the max, you will be able to have more accurate punches."

The Exercise
Stand with legs hip-distance apart and squat down as though you were sitting in a chair. This is different from an ordinary squat, because your arms will be involved. Hold the jump rope out in front of you as you squat down, keeping the ends of the rope tight. Be sure to keep your knees behind your toes throughout the move and to keep your shoulders relaxed. By squatting with arms above the heart center, you are automatically elevating your heart rate.

Next you'll hit the floor and transition to boxer-style push-ups. Rather than placing your palms flat on the ground, your hands will be in a fist. "You don't need wraps to perform these push-ups, but they do offer support for the wrist and hands if needed," Hart says of this move.

Proper Technique

To get into the proper position, you want a tight fist, with elbows slightly behind the shoulders, and chest to the floor. If modifying, elbows must at least come to 90 degrees.

The Exercise

No fitness series is complete without ab work. This move is more dynamic than the traditional sit-up, but it's a great one to add into a boxing workout. "This ignites your abs,
and adding an alternating left and right punch per rep elongates your reach and works your obliques," Hart adds.

Proper Technique

This move is all about the twist. Start on the floor with legs hip-distance apart. "I like to do these with one foot on the floor, for support as you fold your other leg and torso upwards, throwing a left jab and right cross towards the lifted foot," Hart says.

The Exercise

Everyone knows the jab — it's the flashy, contact part of boxing — but there's an art behind it. "The jab is the measuring stick to you and your opponent and sets up following punches and other offensive and defensive movement," Hart shares. You'll want to get the form right.

Proper Technique

Understanding the fighting stance is essential to the jab. You'll want to start with your left leg in front if you're right handed, and keep a light bounce in your legs. Keep your abs tight. Hart explains how you can land the proper jab:

Once you complete step three, the hand immediately snaps back to the body, protecting the face and arm protecting the rib cage.

The Exercise

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