boxing-workout
October 5, 2021

The Ultimate Boxing Workout for Beginners

Exercise is a great stress reliever. Boxing is a great way to release that energy, but it’s also a good workout for your body.

It’s great to feel energetic and to throw some punches in a safe setting. But there are many other benefits to boxing workout, according to Shanie “Smash”, a mixed martial artist. Rusth claims that boxing workout can increase bone density and stress levels, as well as improve coordination, balance and brain function. It is a complete-body workout that incorporates strength and cardio. This can help you burn a lot calories.

You don’t have to be a professional boxer or attend a gym dedicated to it to learn. Rusth demonstrates a 30-minute beginner’s boxing workout that you can do anywhere and anytime.

MEET THE EXPERT

Shanie “Smash” Rusth is a professional mixed martial artist, FightCamp founder coach and certified USA Boxing coach.

Safety and Precautions for Boxing Workout

Rusth recommends that everyone start at their own pace before you begin. It’s easy to get distracted by trying to throw quick punches. It looks and feels great, I understand that. She says that you need to take your time and be patient in order to master the correct form and technique. Once you’ve mastered this, you can increase your tempo.

Another important thing she suggests is to take a deep breath. When we attempt to do something new, we often hold our breath. To throw more punches, use the power of your breathing. Inhale, and you’ll throw your punch.

The Beginner’s Boxing Workout

Warm-Up

Five minutes of powerwalking, jumping rope, powerwalking or dancing in place, five minutes. Your heart rate should be slightly higher and your feet moving.

Punch Numbers

1: Jab

  1. Take a fighting or boxing stance. Stand with your legs straight out, your dominant foot in front and your front shoulder forward. Keep your thumbs out of your knuckles, and make fists. Then raise your fists to the side.
  2. Straighten your front arm straight ahead, and then turn your fists to point your fingers up.
  3. Place your arm in front of you.

2: Cross

  1. Start in a boxing position, with your fists in front.
  2. Rotate your torso forward and pivot your back foot.
  3. Rotate your arm and extend your rear arm outward, keeping your palms down and your knuckles high.
  4. Reverse to a fighting stance, and raise your rear hand in front of you chin.

3: Lead Hook

  1. Start in a boxing position, with your fists in front.
  2. Rotate your body forward, and then transfer your weight to your front foot.
  3. Your elbow should be bent at 90 degrees.
  4. To punch the punch, pivot on your front leg. Turn your torso.
  5. Return to a boxing position.

4: Rear Hook

  1. Start in a boxing position, with your fists in front.
  2. Rotate your body forward, and then transfer your weight to your front foot.
  3. Your elbow should be bent at 90 degrees.
  4. To punch the punch, pivot on your rear leg. Turn your torso.
  5. Return to a boxing position.

Once you have the basics down, it is time to start the circuit.

Round 1

1-2-1-2-Slip Rear-Slip Lead (3 minutes)

SHANIE RUSTH/UNSPLASH

  1. Alternate jab and cross twice.
  2. Slip Rear: Place your weight on your back leg, and pivot your front. Your head should shift slightly to one side when you slip. You should not exaggerate the movement.
  3. Slip Lead: Move your body and back slightly to the left with a little weight on your front leg.

Mountain Climber (30 seconds)

SHANIE RUSTH/UNSPLASH

  1. Come into a plank position
  2. Keep one knee bent in front of your chest.
  3. Switch your legs in one motion while maintaining your hands in the same place.
  4. To increase intensity, you can speed up your legs.

Jump Squat (30 seconds)

SHANIE RUSTH/UNSPLASH

  1. Keep your feet slightly wider than your hips.
  2. Reduce your back to a squat.
  3. You will explode when you get higher.
  4. Place your feet lightly on the ground, then lower down until you squat.
  5. Repeat.

Take a moment to rest.

Round 2

1-2-3-2 (3 minutes)

SHANIE RUSTH/UNSPLASH

Alternate between lead hooks, jabs, leads, and crosses for three seconds.

Mountain Climber (30 seconds)

SHANIE RUSTH/UNSPLASH

  1. Come into a plank position.
  2. Keep one knee bent in front of your chest.
  3. Switch your legs in one motion while maintaining your hands in the same place.
  4. To increase intensity, you can speed up your legs.

Jump Squat

SHANIE RUSTH/UNSPLASH

  1. Keep your feet slightly wider than your hips.
  2. Reduce your back to a squat.
  3. You will explode when you get higher.
  4. Place your feet lightly on the ground, then lower down until you squat.
  5. Repeat.

Take a moment to rest.

Round 3

1-2-3-4-Roll Rear-Roll Lead (3 minutes)

SHANIE RUSTH/UNSPLASH

  1. Do a jab and cross, lead hook, rear hook, and lead hook.
  2. Roll: Stand in a boxer’s position and bend your knees. Then transfer your weight to the back foot. Now, get up. Your weight will be transferred to your front foot by bending your knees.

Mountain Climber

SHANIE RUSTH/UNSPLASH

  1. Come into a plank position
  2. Keep one knee bent in front of your chest.
  3. Switch your legs in one motion while maintaining your hands in the same place.
  4. To increase intensity, you can speed up your legs.

Jump Squat

SHANIE RUSTH/UNSPLASH

  1. Keep your feet slightly wider than your hips.
  2. Reduce your back to a squat.
  3. You will explode when you get higher.
  4. Place your feet lightly on the ground, then lower down until you squat.
  5. Repeat.

Take a moment to rest.

Round 4

1-2-1-2-Sprawl (3 minutes)

SHANIE RUSTH/UNSPLASH

  1. Alternate between a jab or a cross twice.
  2. Sprawl: Place your body on the floor in a plank position. Lower your chest to the floor and then explode into the boxer’s position.

Mountain Climber

SHANIE RUSTH/UNSPLASH

  1. Come into a plank position.
  2. Keep one knee bent in front of your chest.
  3. Switch your legs in one motion while maintaining your hands in the same place.
  4. To increase intensity, you can speed up your legs.

Jump Squat

SHANIE RUSTH/UNSPLASH

  1. Keep your feet slightly wider than your hips.
  2. Reduce your back to a squat.
  3. You will explode when you get higher.
  4. Place your feet lightly on the ground, then lower down until you squat.
  5. Repeat.

Take a moment to rest.

Cool Down

Crunches (1 minute)

  1. Place your hands on your stomach. Place your hands behind your ears, with your elbows extended or crossed across your chest.
  2. Breathe deeply and contract your abs.
  3. Inhale deeply and lift your head off the ground.
  4. Control your back.

Plank (1 minute)

  1. Your hands should be flat on the ground. This can be done on your elbows. Your shoulders should be above your elbows. Forearms are extended out in front.
  2. Place your feet in a plank position. Keep your spine and head neutral.
  3. For one second, hold the button down.

Crunches (1 minute)

  1. Place your hands on your stomach. Place your hands behind your ears, with your elbows bent.
  2. Inhale, contract your abs.
  3. Inhale deeply and lift your head off the ground.
  4. Control your back.

Side Plank Right (1 minute)

  1. Place your right side on the ground, with your legs crossed.
  2. Your right hand or forearm should be pressed into your chest. Now lift your hips up and align your body in a straight line.
  3. For one second, hold the button down.

Side Plank Left (1 minute)

  1. Place your legs on top of one another and lie on your left side.
  2. Your left hand or forearm should be pressed into your chest. Now lift your hips up and align your body in a straight line.
  3. For one second, hold the button down.