Train Like a Boxer: A 20-Minute at Home Boxing Workout with Alvin "Gorgeous Al" Davie
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.
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.
At-home boxing workout: Dynamic Warm-up
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
Jab (1 min)
Jab/Cross (1 min)
Jab/Cross/Hook (1 min)
At-home boxing workout: Round 2
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
Slip/Slip (1 min)
Roll/Roll (1 min)
At-home boxing workout: Round 4
At-home boxing workout: Round 5
20 punches then perform a single squat jump. Repeat this 10 times, increasing the number of squat jumps by one every time.