- - jab - cross - duck - move to a new spot.
More advanced boxers should use all your punches. Throw a six-punch combination and move. For example, throw a jab, jab, cross, left hook, right hook, ending with a left upper cut. You can repeat the same combination for the duration of the round or switch it up.
Be sure to include a warm-up of jump rope and shadow boxing. Hit the bag or use light weight dumbbells to perform the simple combinations described above. Depending on your level of fitness and ultimate goals, complete 3-5 rounds, with each round lasting 1-3 minutes. Finish your workout with a set of pushups and crunches; these are a standard component of most boxing workouts. They are a great way to cap off your workouts, helping to strengthen and tone the muscles of the upper body and core.
To get the most out of your boxing workout, practice proper technique. Remember - do not arm punch and keep your shoulder and core engaged in your punches. Don’t forget to breathe and exhale each time you punch. Consider using a mirror when you start boxing - this will help you develop good form. Jump rope can be challenging for beginners. With practice and patience, jump rope will become easier and you will develop cardiovascular endurance.
Spending 30 minutes a day on boxing will help you release stress, burn a ton of calories, tone up and get fit fast. Boxers are considered to be among the world’s fittest athletes. You too can benefit from their training.