Written by: Alvin Davie. Alvin "Gorgeous AL" Davie is a Puma Master Trainer known for his out-of-the-box workouts and personality. His expertise is formed both from formal education (a degree in health and physical education) as well as personal experience (former USA amateur boxing 3X Golden Glove champion and current Cruiserweight professional boxer). Alvin is currently the head trainer and training manager at Tapout Fitness Miami. Find Alvin on Instagram: @alvindavie.
Boxing is having a moment, as it should be. A quick boxing workout be done anywhere, anytime with little-to-no equipment. Boxing is a full-body experience, combining cardio, strength and endurance, making it a great cross-training activity for runners in particular.
This at-home boxing workout is simple to follow and is done without equipment — the perfect way to train like a boxer in 20 minutes, without the gym.
Simple boxing definitions
- Jab | The Jab is a straight punch with your lead hand, fully extend your lead arm and bring it back to your face the same path you extended the arm.
- Cross | The Cross is with the back hand. The punch comes out in the same motion as the jab, you will also pivot your rear hip and foot towards your target.
- Hook | The hook is thrown with the lead hand. The arm is at a 90-degree angle and you rotate your core to create the power for the punch.
- Slip | One of the basic defensive strategies. Pretend you are avoiding a punch by quickly moving your head to avoid it, to one side or the other, while keeping your feet planted. This movement should come from your legs. Keep your eyes straight ahead.
- Roll | Another defensive boxing move, where you deflect a punch by rolling your shoulders away from it, causing your opponent to land their punch on your shoulder.
At-home boxing workout: Dynamic Warm-up
It's important to begin your home boxing workout with traditional exercises designed to warm-up your muscles. Here are few dynamic warm-up exercises to jump-start your at-home boxing routine:
- Calf raises (10 reps)
- Walking toe taps (10 reps opposite hand to foot)
- Hamstring scoops (10 reps)
- High knees forward & backward (10 yards)
- Lateral lunge (10 reps)
At-home boxing workout: Round 1
To train like a boxer at home, start with the basics. This initial round starts with a simple mix of jabs, crosses and hooks.
- Jab (1 min)
- Jab/Cross (1 min)
- Jab/Cross/Hook (1 min)
At-home boxing workout: Round 2
Round 2 allows for some freestyle training mixed with traditional exercises.
- 10 punches (any punches, 1 min) + 1 push-up
- 10 punches (1 min) + 1 squat
- 10 punches (1 min) + 1 lunge - alternate leg each time)
At-home boxing workout: Round 3
Ready to level up? This round incorporates whole body movements.
- Slip/Slip (1 min)
- Roll/Roll (1 min)
At-home boxing workout: Round 4
Round 4 will get your heart rate way up, combing all the elements from Rounds 2 and 3.
At-home boxing workout: Round 5
This is intense, but it's your final round. Finish strong!
- 20 punches then perform a single squat jump. Repeat this 10 times, increasing the number of squat jumps by one every time.
Add this boxing workout to your routine a few times a week and you are sure to see improvements in your fitness. Boxing training at home? Let's go!
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