Boxing Workouts

[Sammy2g3]

Does anyone have any good boxing workouts with a punching bag?

I used to be a member of LA boxing and we had a killer workout routine, but I can't remember it.

I used want to incorporate boxing into my physical fitness routine.

[adamooo]

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what the heck is this?!

[Sammy2g3]

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What is this???? Anybody have any boxing workouts?

[rampant]

If you used to do boxing, you can make up your own workout, I usually just search for a type of workout or execersize and incororate stuff I havent already done before, or make up a routine based on what I find.

[T.Horton]

my answer to all questions like this - google ross training.

[_original_]

I would recommend you to join a boxing gym. If you just want to get a boxercise type of work out and not necessarily learn to fight, there are plenty of classes that can provide you that (look online or ask around). If you want to skip all that and just get a good cardio session, I guess you can just hit the bags, jump rope, shadow box, push ups/pull ups/sit ups, ect.

[ShoulderRoll]

Check out the Teddy Atlas Workout System cd. You play it and he calls out combinations for you to do on your heavy bag, using the same numbering system that Cus D'Amato used for Mike Tyson.

[-FLIP-]

You can try hitting it.

[UglyPug]

What is your main goal?

Do you want to focus mainly on actual boxing technique, and are you training to box competitively?

Or are you just doing it for fitness, and to stay in shape?


If it's mainly just to stay fit, and to even build/maintain lean muscle while burning fat, I'd suggest adding some resistance to your bag workouts. Use resistance bands when punching - it will improve your speed, power, and up the total caloric expenditure.

But it's not a good idea to use resistance until you have first mastered the technique of punching - you'll develop bad habits, and muscle memory that will be hard to break. So if you're boxing competitively, and that's your main goal, you should really join a proper boxing gym (not LA Fitness), and talk with the trainers, and other boxers in there. Most will tell you to stay off the heavy bag entirely and just shadow box for your first few weeks. . .

But unless you're really trying to seriously become a boxer, you'll be fine. Try to get some sort of "circuit" style workout, where you work the bag for 3 minutes, and then instead of resting for one minute, do pushups, situpts, pullups, or other light resistance exercises, or plyometric exercise. . . Also, to maximize the length/duration, and intensity of your workout, make sure to cycle through many different bags, and exercises.

Here's a great workout: 3-4 rounds apiece; 3 minutes: Heavy bag, double end bag, speed bag, skipping rope, medicine ball situps, and ring circles (where you circle the ring with your back along the ropes). . Then take one minute between each round and do pushups, pullups, etc.

[SBleeder]

Check out the Teddy Atlas Workout System cd. You play it and he calls out combinations for you to do on your heavy bag, using the same numbering system that Cus D'Amato used for Mike Tyson.

That's pointless because most trainers use different numbers than Atlas to refer to the various punches.