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2 Week 30 minute Full Body Boxing Workout

This program is designed to help individuals wanting to improve their boxing. Each day is different and focuses on strength training relative to boxing, endurance, speed, power, plyometrics and technique.

Because boxing uses both aerobic and anaerobic energy systems, this program with help build resistance to fatigue for each energy system.

Please ensure that you are fit to exercise before embarking on this program and that you are not injured in any way, as some of the exercises are of high impact. This routine is of high intensity so please make sure you monitor your Heart Rate and keep within a safe HR ZONE 75-85% of max heart rate (220-age) e.g. 220 – 30years old = 190 stay within 75-85% of that.

DAY 1

Warm Up

5 min medium pace on assault bike
or
5 min running, skipping or shadow boxing

Exercise: (15 reps per station & superset each exercise)

Alt D bell incline chest press

1 arm kettle bell shoulder press

Dips

Dbell squat jump

Straight punshes with d bell (30seconds)

Uppercuts with d bell (30seconds)

Pull ups (wide Grip)

1 min rest

3 min boxing on the bag

1 min rest

Repeat x 2

DAY 2

Warm Up

Lateral steps with band around knees 30 seconds
Split squats with band around knees 30 seconds
Rest 30 seconds reeat x 2

Exercise

3 min skipping

1 min rest

2. 30 seconds moderate intensity on boxing bag (keep gloves on)
3. 30 seconds high intensity RPM above 75 – 80 on assault bike
4. 30 seconds low intensity on boxing bag
Repeat x 2 (no rest)

1min rest

Repeat above x 4 rounds

DAY 3

Warm Up

5 min on assault bike
or
Run, Skip, Shadow box

Exercise: (10 reps per station 30 sec rest between exercises)

1. Med ball anterior thows against wall
2. Med ball lateral throws against wall
3. Med ball anterior slams
4. Med ball lateral slams ( move arms over head in half circle)
5. Box jumps
6. Kettel bell swings
7. Core rotaions (squat position with weight in corner of wall)
8. Punch with shuffe (weight in corner of wall)

9. 3 min on boxing bag

1 min rest

Repeat x 2

DAY 4

Warm Up

5 min Shadow boxing with resistance band
or
run, skip or regular shadow boxing

Exercise: ( 15 reps per station & superset each exercise)

1. Lateral Shuffle Pushups on step
2. Anterior shoulder press with d bell
3. Bent over rows x5 hop over weight x5 (repeat x3)
4. ips with medicine ball between legs
5. Front 1 ½ squat
6. Uppercutes with d bells (30sec)
7. Straight punches with d bells (30sec)
8. Bear crawls
9. Squat jumps

10. 3min round on boxing bag

1 min rest

Repeat x 2

DAY 5

REST

DAY 6

Warm Up

3 min skipping
3 min shadow boxing

Exercise: (30sec per station 15sec rest between stations)

1. Anterior jumps over line
2. Lateral jumps over line
3. Shuffles in ladder
4. High knees over hurdles
5. Burpie into box jump
6. Lateral bench hops ( hands on bench hop over)
7. 30 sec high intensity skipping
8. Straight punches with d bells

1 min rest

9. 3min round on boxing bag

Repeat x 2

DAY 7

Warm Up

5 min Skipping
or
Jog, assault bike, shadow box

Exercise ( 30sec per station & super set each station)

1. Skipping with high knees
2. Uppercuts with d bells
3. Skipping with high knees
4. Shuffle push ups on step
5. Med ball slams in lunge
6. Burpies
7. Kettle bell swings
8. Anterior med ball slams (regular slams infront)

1 min rest

9. 3 min skipping

Repeat x 2

DAY 8

Warm Up

Band around knees lateral shuffles 30seconds
Split squats with band around ankles 30 seconds
Repeat x2

Exercise:

1. 1 x 3min round on bag

1min rest

2. 1x 1min 30sec slipping under rope
3. 1x 1min 30sec fast punches on bag
Repeat x 2 (no rest)

1 min rest

4. 1x 1min 30sec slipping under rope
5. 1x 1min 30sec power punches on bag
Repeat x 2 (no rest)

1 min rest

Repeat x 3

DAY 9

REST

DAY 10

Warm up

Assault bike 5min
Or
Run, skip or shadow box

Exercise: (15 reps per station & super set each station)

1. Incline d bell chest press
2. Bent over rows x 5 hopover bar x 5 (x3)
3. Alt bicep curls
4. Raises from fore arm to bridge position
5. Explosive lunges one leg on bench or squat jumps
6. 30sec straight punches with d bells
7. 30sec uppercuts with weight
8. Single arm straight punches with resistance bands

9. 1 x 3 min round on boxing bag

Repeat x 2

DAY 11

Warm up

Skipping, running, shadow boxing

Exercise: ( 15reps per station & superset each station)

1. External rotations with resistance
2. Lateral raises from squat position with resistance tubing
3. Med ball slams with 180 rotation
4. Wood chops with med ball
5. Bear crawls
6. Lateral bear crawls
7. Goblet squat
8. 30 sec straight punches with d bells
9. Swimmers (from standing squat and pull resistance bands along side your body – stand up and extend arms in V shape above head)

Rest 1 min

10. 3min round on boxing bag

Repeat x 2

DAY 13

Warm Up

3 min boxing on the bag
or
run, skip, shadow box, assault bike

Exercise:

1. 1 x 3 min round on bag

1min rest

2. 1x 1 min 30sec slipping under rope
3. 1x1min 30sec Power punches
Repeat x 2 (no rest)

1min rest

4. 1x 1min 30sec slipping under rope
5. 1x 1min 30sec speed punches on bag
Repeat x 2 (no rest)

Repeat x 3

DAY 14

REST