It’s summertime and I know a lot of people are traveling and away from their home gym. I would like to introduce Jared Fields to the South Austin Moms family. Jared and his wife Lynette own Legends Boxing gym here in South Austin as well as in Cedar Park. Jared has been training in the gym for most of his adult life, running spartan races and all things fitness. Jared is here to share with us his 10 favorite exercises to help stay in boxing shape so when you get home and back to your Legends fam, you didn’t miss a beat! Welcome Jared!!
1) Push-Ups & Plyometric Push-Ups
Push-ups are a classic bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. They build upper body strength, stability, and endurance, all of which are essential for generating powerful punches and maintaining proper form in the ring. Variations such as diamond push-ups, decline push-ups, and explosive push-ups can be incorporated to add intensity and challenge different muscle groups. Plyometric Push-Ups are about adding an explosive push-off at the end of the push-up, allowing the hands to momentarily leave the ground. They’re considered level 2, if you will.
2) Squats
Squats are a foundational exercise for developing lower body strength, power, and explosiveness. They primarily target the quadriceps, hamstrings, and glutes, which are crucial muscle groups for generating force and delivering strong punches. Boxers can perform standard squats, jump squats, pistol squats, or squat jumps to enhance their leg strength and explosive power.
3) Lunges
Lunges go hand in hand with squats. They are excellent for developing lower body strength, stability, and balance. They engage the quadriceps, hamstrings, glutes, and calves, helping to improve leg strength and endurance. Forward lunges, reverse lunges, walking lunges, and jumping lunges can all be incorporated into a bodyweight workout routine to challenge different muscle groups and improve overall lower body function.
4) Plank
The plank is a simple yet highly effective exercise for strengthening the core muscles especially for women and mothers. It helps to work on repairing abdominal and core muscles from pregnancy and childbirth. It engages the abdominal muscles, lower back, and shoulders, providing stability and support for generating powerful punches while maintaining proper boxing posture. Boxers can perform static planks,
5) Burpees
I know, I know, I know. I can hear you groaning at me though the screen, but trust me on this one. Burpees are a magical full body exercise that works so many muscle groups and gets your heart pumping! Burpees are a full-body exercise that combines strength, cardiovascular conditioning, and explosiveness. They target multiple muscle groups, including the chest, shoulders, triceps, core, quadriceps, and hamstrings. Burpees are an excellent addition to any boxing workout routine as they improve endurance, explosive power, and overall conditioning.
6) Mountain Climbers
Another one that isn’t a favorite of many people. I totally get it, but hear me out. Mountain climbers are a dynamic exercise that engages the core, shoulders, chest, and hip flexors. They simulate the movement patterns involved in boxing, helping to improve agility, speed, and conditioning. By incorporating mountain climbers into their training routine, boxers can enhance their overall cardiovascular fitness and core stability. Also, when you bring the opposite leg into the opposing hand, you are working on crossing your center line and it helps the mental ability of a boxer as well!
7) Jumping Jacks
Jumping jacks are a classic cardio exercise that elevates the heart rate and engages the entire body. They are a great warm-up exercise or can be included as a high-intensity interval exercise during boxing workouts. Jumping jacks improve cardiovascular endurance, coordination, and overall body conditioning. Boxing is a sport that requires a great deal of cardio so its important to incorporate it into every workout!
8) Shadow Boxing
Shadow boxing is an essential exercise for boxers as it allows them to practice and refine their boxing techniques without the need for equipment. It involves throwing punches and moving around as if engaging in a real fight. Shadow boxing helps improve footwork, hand speed, coordination, and overall boxing skills. It can be performed anywhere, making it a convenient exercise for boxers on the go. Just make sure you have a large, clear space around you!
9) Box Jumps, Tuck Jumps & Squat Jumps. All three versions of a cardio based squat.
Box Jumps: Jumping onto a box or platform, focusing on exploding off the ground with maximum force.
Tuck Jumps: Jumping as high as possible while bringing the knees up towards the chest.
Squat Jumps: Performing a squat and exploding upward into a jump, landing softly and immediately transitioning into another squat.
10) High Intensity Interval Training (HIIT)
Although not a specific exercise, interval training is an effective type of exercise to improve cardiovascular endurance, simulate the demands of a boxing match, and enhance overall fitness. High-Intensity Interval Training (HIIT) workouts, consisting of short bursts of intense activity followed by brief recovery periods, are particularly beneficial for boxers. HIIT workouts can include almost any type of exercise, and can be a fun, fast way to get an incredible workout in and produce amazing, well-rounded results! There are plenty of pre-planned hiit workouts specifically for boxers too! Just type “hiit workout for boxers” into youtube!
Boxing requires a combination of strength, agility, endurance, and explosive power. By incorporating exercises like push-ups, squats, lunges, planks, burpees, mountain climbers, jumping jacks, shadow boxing, plyometric exercises, and interval training into their routines, boxers can enhance their overall fitness, improve punching power, agility, and endurance, and be ready to step into the ring with confidence, but it is also ideal for anyone who is looking to get in peak “boxing shape” while on the move. With the flexibility and accessibility of these bodyweight exercises, individuals can train anywhere, anytime, and get “boxing” fit!
With locations in South Austin and Cedar Park (Anderson Mill), we want to invite you to give boxing fitness a try and come for a free workout at Legends Boxing! With Legends Boxing, you:
– BELONG to the Legends Boxing Tribe, Family & Community
– Learn REAL USA Boxing
– Get the Fitness RESULTS you want!