May 10, 2018

Boxing for Beginners

Boxing is a fantastic workout, but it can also be a bit intimidating for beginners. To help ease the transition into boxing for exercise, here is a simple boxing circuit great for beginners. Fitbox Method offers beginner boxing classes in Miami.

1. Shadowbox

To begin this boxing workout, you’re going to shadowbox for a 3-minute warm-up. Use this time to take imaginary shots at the head and body with aerobic weights. Be sure to keep your feet and head moving as you try to dodge those fictitious counterpunches. As you become more experienced, start throwing more advanced punches and combinations. Make sure you’re fully extending your arm into your punches and snapping back quickly.

2. Jump rope

Now you’re going to jump rope for 3 minutes, jumping as fast as you can until time expires. Keep your elbows in and your feet together. As you get stronger, you can add in more intricate footwork and double moves to increase the difficulty.

3. Pushups

Pushups help build your upper body and core, both of which you need to become stronger and more fit. Complete as many pushups as you can in 30 seconds. Remember to keep your back straight and your butt down. If you’re not strong enough yet to do standard push-ups, try modified push-ups on your knees until you build up your strength. As you become stronger, you can add diamond, one arm or clap pushups to drastically increase the intensity of the workout.

4. Abdominal Work

At this point in this beginners boxing circuit, it’s time for some abdominal work. Lie on your back, feet planted on the floor and hands behind your ears. Come all the way up, hitting your knees with your torso and all the way back down again. As with the other exercises, repeat for 30 seconds.

5. Medicine Ball Work

Using a weighted medicine ball complete medicine ball swings and medicine ball twists, each for 30 seconds. With medicine ball swings, squat down while holding the medicine ball. As you return to a standing position, swing the medicine ball out in front of you and over your head. Return to the starting position and repeat.

With medicine ball twists hold the ball with both hands out in front of your body. Next turn from side to side as far as your body will allow. As you reach the range of your motion on each side contract your abs and release as you turn to the other side.

6. Find A Reputable Boxing Gym

Having a good boxing gym to train will help inspire you, motivate you and get you into shape fast. Repetition is key to improving your boxing game. Sign up for a free class today!