Here is a fun boxing workout to get you in killer shape. All you need is a heavy bad and punching gloves.
Bearings
Perform each exercise according to the time intervals indicated, to complete the workout. Rest for a minute after all the exercises have ended, then repeat the sequence a second time for a total of 20 minutes.
WARM UP
Jog in place
Jumping jacks
Air squats
Shadowboxing
WORKOUT
Jab, Cross, Squat
Time: 45 seconds work, 15 seconds rest
Throw two punches in fast succession before executing a squat, first jabbing with your left arm, then crossing with your right. Continue to stand immediately and continue the jab-cross-squat series for the full 45 seconds.
Cross Punches
Time: 45 seconds work, 15 seconds rest
In your normal stance, move your weight forward as you take your punch through your body with your dominant arm, using the power of your weight to propel your fist to the bag. Make sure your hand returns to its place in front of your face at the end of the blow, instead of swinging downward. You need to immediately shift your weight back to the starting position to set up for another powerful cross. Rest for 15 seconds then switch stances and repeat the exercise for 45 seconds
Side-Kick Punch Combos
Time: 90 seconds work, 30 seconds rest
Set a timer for 90 seconds and complete as many rounds as possible of this four-move series:
In orthodox stance
10 reps of right side-kicks
30 straight punches
In southpaw stance
10 reps of left side-kicks
30 straight punches
Lunge, Kick and Jab, Cross
Time: 45 seconds work, 15 seconds rest
With your right foot, move backward to execute a reverse lunge. Explode powerfully from the bottom of the lunge, transferring your weight to your left foot as you return to a standing position. Swing your right knee up in front of your body like you do to perform a front kick, extending your right leg forcefully to kick your right foot into the punching bag. In a boxing stance, put your right foot down so that your feet are staggered until four cross punches are executed, switching hands for each blow. Switch sides immediately, this time with the left leg doing the reverse lunge and front kick before performing the four cross punches. For the length of an interval, continue alternating sides.
Hooks
Time: 45 seconds work, 15 seconds rest
By twisting your back hip forward while you pivot on your back foot, execute consecutive hook punches with your dominant hand and use your core strength to swing your dominant hand up and around your body to punch the bag at an angle such that your forearm ends up parallel to the ground before your face. Pivot back to the starting position and play for the full 45 seconds as easily and powerfully as you can. Take a 15 second rest. Then switch stances and continue for 45 seconds.
Burpee With Pushup, Straight Punches, Hooks
Time: 45 seconds work, 15 seconds rest
Stand with your feet hip-distance apart, knees slightly bent and execute a burpee, about an arm’s length away from your punching bag:
Squat down, placing your hands flat on the ground under your shoulders and step or jump your feet back so your body is in a high-plank position with your core tight and
your body forming a straight line from heels to head.
Perform a pushup, bending your elbows as you lower your chest toward the ground. Press back to the high plank position.
Step or jump your feet back, moving toward your hands.
Explode upward, jumping straight into the air.
Land softly, slightly bending your knees and hips.
In a slightly staggered boxing stance, land on your feet. Punch the heavy bag immediately with a straight punch from your left and then from your right side. Follow the straight punches with a left then right hook.