Boxing is the BOMB! Honestly, after 20 years of teaching boxing classes, anyone can learn. If you are a Parisi Coach and looking to maintain your conditioning and explosivity while taking a break from the turf try the following boxing workout.
There is something very powerful about learning how to throw a punch- I mean a ROCK, SOLID,PUNCH! We have a saying at my West Loop Gym, “ Learn to Hit Sh*t Right!” Boxing is also the best way to break out of a workout funk. It is fun! It is exciting! It burns a lot of calories!
10 Reason Why Boxing is a Great Workout!
- Jump rope (develops footwork, cardio and anaerobic training)
- How to protect yourself (learning the guard and fighting stance).
- Body weight exercises
- Builds power for the upper and lower body.
- Strength because of the explosive nature of punching.
- Footwork training, which simply makes you, move better.
- Serious AB work that engages the entire core because of the explosive rotation.
- Anaerobic training because rounds take you to your threshold which burns more calories.
- Stress relieving because hitting something simply feels GREAT!’
- Great looking arms.
What type of group boxing classes are the best? Here are some suggestions to reap the full benefits from a boxing workout.
- Take classes that use mitt training. Training on mitts is a very pure method to learn the punches.
- If bags are used, they should only be a portion of the class; not the entire class. Or, use bag only classes once a week, not as your sole boxing workout experience.
- Take classes that incorporate jump rope or footwork. Without learning these you never gain the entire workout benefits. Movement is the key to developing strong punches and skill.
- Take classes that emphasize technique. Without learning how to punch properly you will not gain the benefits of this amazing workout and you are more likely to get injured.
- Take classes where it is required that you have your hands wrapped and wear 12 oz bag gloves. Boxing classes without proper training equipment are not dedicated to your safety and skill development.
- Do not dismiss shadow boxing. Shadow boxing is the most important portion of your workout. It is the opportunity to perfectly practice what you know with no consequences. It is a chance to put things together without worrying about hitting a target.
Parisi Coaches Katalin Ogren and Susan Shen
Boxing Active Dynamic Warm Up (14-15 minutes)
- Shadow box – 3 minutes
- 10 air squats, 10 mountain climber, repeat 2 times
- Shadow box – 2 minutes
- 10 jumping jacks, 10 push ups, repeat 2 times
- Shadow box- 1 minute
- Jump Rope – 1 minute
- Plank Hold – 1 minute
- Jump Rope – 1 minute
- Plank Hold – 1 minute
- Jump Rope – 1 minute
- Plank Hold- 1 minute
Core Section Part II (15-18 minutes)
- Round 1: Jab Cross (2 minutes)
- 1 minute – active rest – 30 AB exercises of any kind
- Round 2 : Jab, Jab, Cross (2 minutes)
- 1 minute – active rest – 5 jump squats
- Round 3: Jab, Jab, Cross, Hook – (2 minutes)
- 1 minute – active rest – 5 burpees
- Round 4: Jab, jab, cross, hook, right uppercut (2 minutes)
- 1 minute – active rest – 30 AB exercise of any kind
- Round 5 : Circular movement in both directions with the Jab, Jab , Cross
- 1 minute: active rest – 5 jump squat, burpees
Core Section Part II (6-10 minutes)
- 50 sets of jab, cross
- 50 jumps on rope as fast as you can
- 50 sets of advancing cross, cross (focus on your pivot)
- 50 jumps on rope as fast as you can
- 50 sets of cross, hook
- 50 jumps on rope as fast as you can
- 50 sets of uppercut, uppercut
- 50 jumps on rope as fast as you can
- 50 sets of right uppercut, left hook
- 50 jumps on rope as fast as you can
Core Section Part III (6 minutes)
- 1 minute alternating lunges in place
- 1 minute shadow boxing
- 1 minute alternating lunges in place
- 1 minute shadow boxing
- 1 minute alternating lunges in place
- 1 minute shadow boxing
Warm-Down (3-5minutes) Remember to stretch your shoulder, neck, legs, forearms and glutes.