If you want to stay in shape, improve your overall fitness, and enjoy a wealth of other benefits (such as improved hand-eye coordination), there are very few better sports than boxing. As you probably know, going to boxing classes doesn’t necessarily mean you want to be set up with fights. Whether you’re a casual boxer or an aspiring professional, we have some brilliant exercises you can do at home if you happen to miss a class! 

Fighting Burpee

You’ve seen a normal burpee, but now it’s time for the boxing variation of this exercise; the fighting burpee. To start, lie down facing the floor with your palms flat on the surface. When you’re ready, push up, spring your feet towards your hands, and jump upwards. As you land in a boxing stance, throw a punch with each arm, and then back to the floor. 

While this might seem easy enough, this exercise will have your whole body working hard and you’ll need to keep punching through the burning sensation for 15 reps. 

Survivor Plank 

A normal plank is too easy, right? With this one, there’s an added twist because you’re going to be alternating between forearm and palm as you hold your weight. If you start in the normal plank position, lift your right arm and place the palm down. Then, follow with your left. Now in the push-up position, put your right forearm to the floor and then the left. Once you’ve done both forearms and palms to the floor, this is one rep; we recommend aiming for 15 per set. 

Lunging Punch 

While like a normal lunge, for the most part, this time you’re going to snap a punch at the bottom of the lunge. If your right leg is forward, punch with your right arm and then stand back up. Not only will this build strength in your arms, but the lunging punch can also be brilliant for the core and overall balance. Again, 15 reps should work perfectly in each set. 

Jump Rope 

One of the easiest exercises around, jump rope for three minutes at the start of your workout will quickly get the blood pumping. If you don’t have one at home, you can still jump while pretending there’s a rope in your hand just this time. If you’re planning to do regular boxing workouts at home, we highly recommend making this small investment; having a real rope will train coordination and balance (just two reasons why professionals jump rope every single day!). 

The great thing about jump rope is the many variations that exist; you could try double jumps, figure eights, or even high knees for added work. 

Shadow Boxing 

Even if you don’t have the pads to hit, you can still spar with an imaginary partner as part of your training. As long as you try different combinations and keep the feet moving, you can practice endurance as well as ensuring correct form with each punch. For example, a double jab, cross punch, jab, cover combination will keep you moving. 

Push-Ups 

Finally, how can we have any type of home workout without the trusted push-up? Working the chest, shoulders, triceps, abs, and more, the push-up will focus on the upper body; something that’s essential for boxing. Since we’re focusing on boxing in this guide, you could try diamond push-ups and other variations that’ll make the exercise harder. 

Never Miss a Class Again 

When life gets in the way and you miss the real boxing class, you can put on one of your own in the living room. With these simple exercises, you’ll mirror the work you would be doing at the gym but in the comfort of your own home! If you’re new to boxing and want to learn more about the classes we offer, stop by for a free class and learn why Boxing Inc is the fastest growing Gym in Tucson. With three locations we have the killer workouts designed to get you into the shape of your life. We also offer Crossfit, BJJ, Kickboxing, Muay Thai, Personal Training and more. 

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Not only is boxing beneficial for cardiovascular health, but it also has a number of other benefits including decreased stress, improved hand-eye coordination, and improved strength and conditioning. In addition to this, boxing requires little equipment and absolutely anybody can give it a go. Sometimes, boxing is overlooked as a means of exercise and weight loss. Boxers are some of the most physically fit people in the world, so if you are considering this,  we’ve compiled a list of five tips for you new boxers out there!

1. Relax and Breathe 

As many boxing instructors will tell you, one of the biggest problems impacting new boxers is their tense frame. As well as holding arms and shoulders rigidly, they also hold their breath which is another issue. Like most sports, you’ll quickly see the benefit in your technique after allowing yourself to just relax.

Loosen your shoulders, relax your hands while not punching, and have a little fun. We know it’s difficult to relax when you feel nervous, but this could be the biggest step you overcome. In terms of breathing, breathe out as you punch and calm your breathing as you step back. With correct breathing, your energy will last longer and you can avoid mistakes. You can also benefit from working with a personal trainer, someone that can help you overcome poor breathing habits and can coach you along the way as you begin your journey. 

2. Use the Eyes 

As a beginner, you may have found yourself closing your eyes when a boxing glove comes towards your face. Don’t worry, this is just a natural human reaction (who wants to get hit, right?). Over time, you’ll need to learn how to keep your eyes open because this will allow you to dodge attacks and spot the openings for counter-attacks.

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3. Remember the Jab 

If you currently only see the jab as an opportunity to launch larger attacks, you’re using it incorrectly. Not only is the jab perfect for attacking, but it’s also an effective defensive and counter-attacking tool. While the hook and big right hand (or left, for left-handers!) are useful, they don’t have the speed or reach of the jab. If you’re looking for areas to improve in the coming weeks, we highly recommend choosing the jab.

4. Use the Feet

Boxing is all about the speed and power of your punches, right? Wrong. Whether you’re hitting pads or sparring, always look to balance on the balls of your feet. When you master this, you’ll be light on your feet and this allows for quick movements. Otherwise, you won’t be able to move quickly and you’ll be a much easier target for opponents.

Additionally, talk to your coach about angles because this will be important too. Learn when to back up, when to step forward, and how to move around the ring while limiting the opportunities for your opponents. For beginners, this can start with the bag; throw a few punches and then immediately slide the back foot and change the angle at which you’re facing the bag.

5. Stay Calm

Often, people think you need to release anger when boxing but this just isn’t the case. If you’re angry and struggling to control your emotions, you won’t be able to master your breathing, you’ll run out of energy, and you’re more likely to make mistakes. As you stay calm, it’s easier to control breathing and keep punches as effective as possible.

Extra Tips

To finish, we’ve got some simple tips to get you started!

• Don’t overdo it; you’ll soon over-train and you could get injured.
• Always stay hydrated.
• Make friends in the gym and train with others; this makes it far more enjoyable.
• Always turn your shoulders, hips, and body into the punch rather than just using your arm.
• Hold your hands high and keep your guard up.
• Find the balance between moving and not wasting too much energy (small steps aren’t noticed, but steps are!).
• Build endurance with Crossfit training.
• HAVE FUN!

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