I am always fascinated to pick up new tips for routines and we can learn from others, everyone post them if you dont mind sharing.


My current routine

Monday-Boxing Exercises/Calisthenics

3 round reach

Heavy bag
2 speed bag
1combo dummy
Shadow box
Jump rope

30 each
Squats
Pushups
Pull ups

Abdominal work
30x4
Crunches rotate with medicine ball
Bicycle crunches
Standing twists

50-100 jumping jacks
25 medicine ball throws each arm


Tuesday-Strength/Agility

Agility ladder-3 minutes
Squat press thrust-3 minutes

Medicine ball
Cannonball throw-3 minutes
Toss ball-pushup-chase ball-3 minutes
Medicine ball throw each arm 25 times

3 sets of 10 per exercise
Back Squat
Deadlift
Benchpress
Barbell Row
Standing Press

Abdominal work
30x4
Crunches rotate with medicine ball
Bicycle crunches
Standing twists

50-100 jumping jacks
25 medicine ball throws each arm

Stab holds-1 minute

Wednesday- Distance

4-10 mile run

Abdominal work
30x4
Crunches rotate with medicine ball
Bicycle crunches
Standing twists

50-100 jumping jacks
25 medicine ball throws each arm


Thursday-Strength/Agility
Agility ladder-3 minutes
Squat press thrust-3 minutes

Medicine ball
Cannonball throw-3 minutes
Toss ball-pushup-chase ball-3 minutes
Medicine ball throw each arm 25 times

3 sets of 10 per exercise
Back Squat
Deadlift
Benchpress
Barbell Row
Standing Press

Abdominal work
30x4
Crunches rotate with medicine ball
Bicycle crunches
Standing twists

50-100 jumping jacks
25 medicine ball throws each arm


Stab holds-1 minute

Friday Boxing Exercises/Calisthenics

3 round reach
Heavy bag
2 speed bag
1combo dummy
Shadow box
Jump rope

30 each
Squats
Pushups
Pull ups

Abdominal work
30x4
Crunches rotate with medicine ball
Bicycle crunches
Standing twists

50-100 jumping jacks
25 medicine ball throws each arm


Saturday-Sprints/Drills
2 Minutes each
Wall running
Supermans
Rock climbers

10 drop weight sprints
5 without weights
5 with weights

Abdominal work
30x4
Crunches rotate with medicine ball
Bicycle crunches
Standing twists

50-100 jumping jacks
25 medicine ball throws each arm


Each evening I will go for about 2-4 mile slow walk and Sundays a slow 2 mile occasionally.

Monday-Bench Press 6 sets, Skull Crushers 6 sets, situps, calf raises
Tuesday- Curls 6 sets, Squats 5 sets, shrugs, pushups, pullups, shadow box
Wed- Bench Press 6 sets, Skull Crushers 6 sets, heavy bag
Thursday- Curls 6 sets, situps, pushups, neck weights, speed bag
Friday- Bench Press 6 sets, Skull Crushers 6 sets, situps, chin ups
Sat- Heavy bag, speed bag, shadow box
Sun- Heavy bag, speed bag, shadow box, duck walk, up hill sprints

I usually run 2 miles every morning, and do plyometrics, then do what i listed above at night after work for about 2 hours a night

Run 3 Miles
20 Min Jump Rope
6 Rounds FootWork
6 Rounds Heavy Bag
6 Rounds Uppercut Bag
6 Rounds Shadow Boxing

2 Sets
2 Min Situps
25 Pushups
30 Leg Throws
More Situps

I Do This Monday,Wednesday,And Thursday. Then If My Coach got me a fight i fight on Saturdays.

left hook :boxing:

Warm up - Stretch
15mins skipping
4-5 rounds shadow boxing
4-5 rounds heavy bags
3 rounds on the pads
more shadow boxing
3-6 rounds sparring (generally body sparring unless training for a fight.
Then circuits about 150 pushups, 600 sit-ups, squats, star jumps, squat thrusts, and various other exercises,
Warm-down/stretch

3 times a week.

At home I do shadow boxing skipping and weights

my current routine:

2 sets 20 pressups
1 set 20 reps 15 kilo curls and other various 15k dumbell exercises
1 set 5 leg raises
2 sets 20 pressups



this is pathetic
my advice to all aspiring boxers - dont do this
im doin it from home cos i cant find a boxing gym yet and the gym is always taken up by old people

should i take up swimming as a cardio exercise?

Monday through friday:
15 min of jump rope
3 rounds shadow boxing(sometimes with weights)
4 rounds heavy bag
4 rounds double end bag
4 rounds speed bag
run a mile or sprints
2 rounds shadow boxing
100 sit ups
100 push ups

(On tuesdays and thursdays we sparr)

saturday in the morning is another sparring day along with stuff from the monday and thursday routine

Wake Up stretch out 3-4 mile run
Go to work/school
Get done Go to Gym usually about 5
Lifting
3 sets of push press or explosive lift
3 sets of stetching exercises
plyometrics
Cardio
3,3,3, Body Bag
15 mintues on speed bag
Jump rope 15 mintues
Finish up with foot work drills or slip drills
Run 3-4 miles

i dont go to agym or anything...but i do ...1 hour of speed bad
30mins shaodw boxing
weights and abs
15 mins jump rope

I am not english so i do not know all the english terms but i'll do my best.

Monday:

8.00 am-4.30 pm: School

6.00: Something quick to eat (anything that my mom has made or I take something from

the fridge)

7.00 Gym time, this is diffrent all the time but it's something like this:
7.00-7.20 -warm up
7.20: 8 rounds of technique sparring
~8.00: Strenght/Stomache training
8.15-8.30: Stretching and shower
~9.00: make-out with my girlfriend on the buss-stop :P

Tuesday:

9.00 am-2.00 pm : school

3 pm: something to eat

5 pm: Something to eat again

6: Gym again, "station training" basicly it's diffrent zones with diffrent excerises

each zone is 1 min
Jump over a rope, back and forth
Climb a rope
Hit the bag
Shadow boxing with weights
Speed ball
Jump rope
Sit-ups
Push-ups

Those are the ones i remember top of my head.

Wednesday:

9.00am-4.00pm: school

5.00pm: something to eat

6.00pm: 30 min roadwork
I mix it up when i run. Sometimes i just jog for 30 min sometimes i do

something funnier and dash from a lightpost to another lightpost.

6.30pm: 100 crounches
50 push-ups

Thursday:

9.00am-4.00pm: school

5.00pm: something to eat

6.30pm: Gym time.
Same as monday but sometimes it's pure sparring.

Friday:

9.00am-4.00pm: school

5.00pm: something to eat

Free day today.


Saturday:

1 pm: Sparring at the gym and then individual training.

5 pm: Roadwork with Stomache training when i get home

Sunday:

100 Sit-ups/crounches
50 explosive push-ups

1st Day-morning
Jog to gym(3km)
shadow box 5 min
6x3min on focus pads
4x3 non stop punching on heavy bag
3x2 speed bag
excercises- pushups,ab work, neck
Practice slips and ring work
Shower eat rest
-Afternoon-gym
8x2 Sparring
4x2 heavy bag
situps,jumping jacks, pushups

Every 2nd day-morning
5km jog
pushups
situps
shower eat rest
-Afternoon-
Weights- 8 reps 3 sets of 70% max.
neck excersises
Situps
-gym-
8x2 sparring
3x3 focus pads
4x2 non stop on heavy bag
4x100m sprints
4x2 step aerobics
practice slips and ring work
situps
jumping jacks
push ups

Sunday rest

i spar 3 days a week the other 3 days a do this.

5 2min rounds of shadow
5 2min rounds of speedbag
5-10 2min rounds of skipping
5 2min rounds of pads.
10-15 2min rounds heavby bag

10 min rest and some fruit.

than its muscle condition weight cirle.

This is meant to prevent me from gaining more muscle and encreasing my endurance.

patto84 routine is a true boxers routine, doesnt surprise me cos hes a world class amateur anyway, all other routines are fake, my routine is:
Run 2km to Maccas
bicep curl hmaburger, chips and drink,
walk home 2km, go 2 sleep n rest, beat that

5am-wake,eat bowl of grits w/ butter,half a cup of green tea
5:15-2mile run
6:00-sleep
7:00-wake up,throw on the music,shadowbox for about 30 minutes
7:30-40-eat an egg or 2
8am-goto work
(i shadowbox alot at work if im alone...)
3pm-6 rounds on heavy bag working on various things,6 2minute sets on speedbag,i go from hvybag-speedbag-hvybag-speedbag etc.
3:45-4pm-swim,breaststroke,underwater punching(with snorkel/goggle)
5:30-jump rope,3 sets,2min per set(i suck so bad at this)..seated medicine ball throws,jump on trampoline and do some leg plyometrics if they arent sore
6:00-dinner-relaxation-freetime
10:00-2mile run
10:30-shower
11:00-sleep

5am-wake,eat bowl of grits w/ butter,half a cup of green tea
5:15-2mile run
6:00-sleep
7:00-wake up,throw on the music,shadowbox for about 30 minutes
7:30-40-eat an egg or 2
8am-goto work
(i shadowbox alot at work if im alone...)
3pm-6 rounds on heavy bag working on various things,6 2minute sets on speedbag,i go from hvybag-speedbag-hvybag-speedbag etc.
3:45-4pm-swim,breaststroke,underwater punching(with snorkel/goggle)
5:30-jump rope,3 sets,2min per set(i suck so bad at this)..seated medicine ball throws,jump on trampoline and do some leg plyometrics if they arent sore
6:00-dinner-relaxation-freetime
10:00-2mile run
10:30-shower
11:00-sleep

lol anybody ever walk in on u shadowboxing?

lol anybody ever walk in on u shadowboxing?
a few times.at first i kinda felt foolish,then as i went amateur and started winning,i stopped caring what people thought

i mostly did it in the restroom,i didnt get up and start shadowboxing in the office lol

id spend like 20-25 mins in the bathroom sometimes and my coworkers would be like 'alecs taking a major shit'

a few times.at first i kinda felt foolish,then as i went amateur and started winning,i stopped caring what people thought

i mostly did it in the restroom,i didnt get up and start shadowboxing in the office lol

id spend like 20-25 mins in the bathroom sometimes and my coworkers would be like 'alecs taking a major shit'
LOL!

I always shadowbox hahah

whats your am record btw?

I start amateurs end of this month

LOL!

I always shadowbox hahah

whats your am record btw?

I start amateurs end of this month

ill pm u my record

This is my exercise routine for each day, as in i just repeat it for everyday.

-80 sit-ups. **INCREASING BY 10 EVERY DAY** x3
-70 press-ups. **INCREASING BY 10 EVERY DAY** x3
-20-30 minutes of skipping. x1 or x2
-sometimes but not often 4 laps of the local park.
-random exercise depending on mood. like mainly warm down style 1s.

This exercise routine is actually well good for arms and abs and cos it increases each day it challenges me.