How to Do a Boxing Workout at Home

A boxing borkout at home can save time commuting to a gym.

Working out at home is sometimes easier than getting in the car and driving to the gym. This is especially true if you have a busy schedule or kids at home. If you have to workout at home you should create a workout that has variety so that you won't get bored and lose interest. A boxing workout is done in stations and, for that reason, has more variety than most other workouts. With some boxing equipment and basic boxing fundamentals you can get a high-intensity workout without ever leaving your home.

Things You'll Need

• Jump rope
• Hand wraps
• Personal round timer
• Boxing gloves
• Stand-up punching bag
• Chair

Instructions

Instructions

1. 

   Create your gym space.

   Select an area in your home or out in the garage or patio to set up your punching bag. This area must be large enough for you to jump rope without bumping anything. Generally this area will be about 10 by 15 feet or more. You will also use the jump rope area for other exercises that will be included in your boxing workout. You will use your round timer on a two-minute interval so that you will switch your exercise every time it goes off. Start with 10 to 15 rounds for your complete boxing workout.

2. 

   Jump rope isn't just for kids.

   Start with the jump rope as a warm up. You will want to jump rope for one round of two minutes. If you are in your back yard, be sure to jump on a flat surface such as the patio.You will mess up initially, but just keep on trying. You will be able to get over the rope more times without tripping up if you keep your elbows to your sides, keep forearms horizontal to the floor and only jump about one inch off of the floor. You want to rotate the rope fast enough so that you are only jumping up one time before the rope comes back around.

3. 

   Practice by hitting a punching bag while wearing boxing gloves.

   Your next exercise will be hitting the punching bag. Try to work on the bag for at least three rounds. The round timer has a one minute rest interval, so this will take about eight minutes to complete. Make sure to learn the basics of how to hit the punching bag before doing this part of the workout. Angelo Nunez, Olympic-certified boxing coach, recommends throwing continuous left and right punches for each two-minute round. How hard or how fast will depend on your skill and fitness level.

4. 

   Work those legs

   The next two rounds will consist of alternating squats and reverse lunges in your jump rope area. Start with feet facing forward and shoulder width apart. Come down in a squat position. Come back up and then position your feet outward for a sumo squat. Come down in the same manner and back up. Alternate one each and repeat until the round is over.

   When the next round starts, begin reverse lunges alternating the left and the right foot. Standing shoulder width apart, take a step back and lower your body by bending your knees. Switch legs and continue.

5. 

   No sitting in this chair

   Grab your chair and place the back of it up against a wall so that it does not move. You will do one round of boxer push-ups, wide push-ups and bench dips. You will do five sets of each before you switch. Place the palms of your hands on the front of the chair and keep your elbows in tight enough to touch your sides when you lower your chest down to the chair. Switch. Place your palms on the front corners of the chair seat and keep your elbows out. Switch. Now place your palms on the front edge of the chair and position your body as if sitting in chair. Take two steps out with your feet, place them next to each other and lower your body down in front of the chair.

Tips & Warnings

• Keep back upright when doing lunges and squats

• Get water during one minute rest periods

• Learn basic boxing fundamentals before workout

• Do not let your knee pass your toe on the lunge or squat

• Use sturdy chair so that it does not break when doing push ups

References

• Top End Sports: Fitness Testing
• Angelo Nunez, Olympic Certified Trainer and co-creator of Boxing 101 DVD series
• Ross Boxing: Jump Rope Training