Boxing is one of the best ways to get a good workout in a very small space. It elevates your heart rate and keeps you moving. Perhaps the most physically taxing sport of all is boxing. Boxing improves balance and posture and increases your upper body and core strength. These exercises are great for training your partners or clients in a small area. The easiest way to run each drill is in intervals. Box in 2 minute intervals with 30 seconds breaks. Stop every once and a while for a drink break.
1. The Drummer
10 high punches
10 low hammer punches
10 high knees to pads
2. The 5 Punch KO
Left jab
Left jab
Right cross
Left uppercut
Right uppercut
3. Crunch and punch
One boxer stands while the other gets down in a crunch position. Start with 2 punches, 2 crunches, then 4 punches, 2 crunches and so on up to 10 punches. If time allows, reverse the drill
by starting at 10 punches and going back down to 2 punches.
4. Press It Punches
The boxer sits on the ground while the pad holder stands behind them. The boxer punches straight up into the pads wth both hands at the same time.
20 narrow punches
20 wide punches
Repeat
5. Horserider
Have the boxer get down in a horseriding stance and perform 10 straight punches. Shuffle forward, 10 punches, shuffle back, 10 punches, etc.
6. Cardio Punch Ups
20 quick straight punches
1 push up
Increase the number of pushups to turn this into a strength drill.
7. Squat ‘n’ Roll
4 punches
2 squats
1 boxer roll – From a standing position, roll backwards onto a mat and then roll back up and stand up. The trick is to roll onto one knee first before standing up.
8. Command Punches
This one is super simple. Have the boxers and pad holders standing ready. At your command, the boxers must carry out the punches you say. For example: ‘Left’, ‘Left’, ‘Right’, ‘Left, Right’, etc.
9. 100s
This one is really simple and a great finisher. Have a client call out a punch they like. All boxers do 100 punches of that punch. Have another boxer call out a punch, repeat.]
10. Duck ‘n’ Weave
Left jab
Right cross
Left jab
Right hook
Duck and weave under a swipe from the pad holder