Boxing workout for beginners!
We, here at Chandler Sports, love boxing as workout, but it also happens that many people do not realise the benefits of it. Because of this, it is not yet very well known, so we figured with would a little introduction to a boxing workout for beginners!
This fast-paced, high-intensity workout will have your sweating and burning calories in no time. Bag training consists of drills, which are executed during timed rounds. Improve your footwork, enhance your stamina, and let off some steam while hitting the bag with your powerful 1-2 combo.
You can get your very own punching bag here, although we do suggest the York Tethered Uppercut Bag. To have a complete boxing workout, we would also suggest you pick up some boxing gloves and jumping rope.
Boxing Workout for Beginners:
Warming Up
Just like with any other exercise, boxing requires you to warm up gently, in order to avoid injuries and maximise your performance. You can do this by using the jumping rope for about 5-10 minutes. Get your heart rate up, and warm up your muscles with this.
Master the Stance
Stand with your feet shoulder width apart. If you are right-handed, shift the left side of your body forward towards the bag and lift the heel of your right foot. If you are left-handed, shift the right side of your body forwards towards the bag and lift the heel of your left foot. Maintain a slight bent in the knees. Pull your hands up towards your face while keeping your shoulders and elbows down.
Hit the Bag Right:
The key to a safe and effective heavy bag workout is to hit the bag, not push the bag. Instead of throwing a pushing punch–meaning you are attempting to push your hand all the way through your target–you should throw snap punches while training.Snap punches allow you to conserve energy while hitting harder and moving faster. When throwing a snap punch, your wrist will snap back from the impact of hitting the bag.
The Moves:
- The Jab: Assume the starting stance. Make a fist, placing the thumb on the outside of your hand. As you extend, keep your wrist straight and your elbow slightly bent. Draw the arm back to the starting position.
- The Cross: You will throw the cross with your power hand–your dominant hand. Assume the starting position. Pivot on the heel of your dominant foot and rotate the leg and the hip. As you rotate, extend your arm. Your dominant arm should retain a slight bent at the elbow. Keep the opposite hand near your face for protection. Draw the arm, hip, leg, and heel back to the starting position.
- The Hook: Assume the starting stance. Pivot on the heel of your non-dominant foot. Turn through the leg and hip. As you pivot, extend your non-dominant arm horizontally across your body. Elevate your elbow slightly. Hold your dominant hand near your face for protection. Draw the arm back to the starting position.
Try Combos:
Once you have the moves down, try them on a row. Mix them up, do them fast, have some fun.
Tips for your Workout:
- Do drills: Drills are a series of timed rounds (try 8 rounds of 3 minutes, with 1 minute rest between them). This will keep your heart rate up and get you sweating.
- Practice your footwork: Circle the bag, take a step back and forward.
- Work on your punching speed (You can also do this buy getting a speed ball)
- Improve strength and power of your punch
- Enhance your stamina