Advanced Boxing Workout:

�Monday - Jumping Rope, Speed Bag, Sparring.

�Tuesday - Weight Training, Running.
�Wednesday - Shadow Boxing, Heavy Bag, Sparring.
�Thursday - Jumping Rope, Speed Bag.
�Friday - Weight Training, Running.
�Saturday - Shadow Boxing, Heavy Bag, Sparring.
�Sunday - Rest.

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5 Savagely Hard Boxing Workouts That�ll Get You in Fighting Shape

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Health & Fitness

5 Savagely Hard Boxing Workouts That�ll Get You in Fighting Shape

Fit man boxing

Tom Werner/Getty

by mkassan

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Training like a boxer is all about intensity�you go hard. �You�re trying to mimic
what it�s going to be like in the ring,� says Jason Strout, head coach at NYC�s
renowned Church St. Boxing Gym. Aside from technique, that means lots of fast and
varied movement, with active rest�you�re almost never not moving in a fight unless,
well, let�s not go there. �Workouts vary the exercises as much as possible to mimic
the fight, which is never a steady pace like a run for an hour,� he says. �The pace
is changing constantly.�

Boxing workouts are often long�at least an hour�to fit in a warmup, conditioning,
and drills. And when preparing for a match, sessions are five or six days a week.
�Rest is very important, but you need to be able to perform under pressure,� Strout
says. �The training gets your mind prepared for it, too.�

Think you�ve got what it takes? See if you can go five rounds with these tough
sessions designed by Strout.

First, take this punch primer

If you don�t know your jab from your cross, or haven�t a clue how to even stand
properly, start here.

The boxing stance is crucial to your success�it sets you up to both throw and dodge
punches, and puts you in the best position to take a punch should your opponent
land one. If you�re right-handed, your left leg will be in front, so your more
powerful arm is further back to maximize the force it can generate. �Southpaw� or
lefty stance is the opposite.

To find your stance, start with your feet shoulder-width apart, with your feet
standing on the same imaginary line. To get a good stagger, righties should move
the left foot forward so your heel is now touching that imaginary line, and shift
the left foot back so the toe is on the line. (Lefties do the opposite.) Bring your
weight onto the balls of your feet and soften your knees. Bring your dominant fist
up so you�re just touching the side of your chin with your index finger, and bring
the nondominant fist up to about cheek height. Keep your elbows in close, touching
your ribs. �If you let your elbows flare out, it leaves your body exposed,� Strout
says. �Keeping your elbows tucked also increases the power of your punches.�

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Now, onto the punches. The three basic ones are the jab, the cross, and the hook.

Jab: This is the lead hand punch thrown straight ahead with your nondominant hand.
It�s not a power punch but instead is used to set up other punches. �When in your
boxing stance, it�s the closest hand to your opponent so you will use it the most,�
says Strout. Need an example? Boxers with a good jab include Larry Holmes, Ike
Quartey, Muhammad Ali, and Gennady Golovkin. Cue up YouTube and start studying.

Cross: The cross is thrown with the rear, dominant hand, which is farthest away
from your target. It�s also thrown straight but much more powerfully, using your
legs and torso to generate force. You rarely lead with the cross unless you�re
countering an opponent�s punch. Boxers with a good cross include Thomas Hearns,
Sergey Kovalev, Deontay Wilder, and Manny Pacquiao.

Hook: These can be done with either hand, but you should focus more on the hook
done with the lead (nondominant) hand (hooks done with the other hand can leave you
more vulnerable). Unlike the others, this isn�t a straight punch: Its aim is to
come at your target from the side, using your hips and legs for power. �The hook
travels out from your shoulder and turns in toward your target halfway through the
punch,� Strout explains. �Don�t let your elbow travel out wider than your shoulder,
nice and compact, and return it the same way you throw it.� Boxers with good hooks
include Joe Frazier, Felix Trinidad, Oscar de la Hoya, and Mike Tyson.

Once you�ve got the individual punches, you need to put them together. Common
combinations include:
�Jab-cross
�Jab-cross-hook
�Jab-jab-cross
�Jab-hook-cross
�Cross-hook-cross
�Hook-cross-hook
�Jab-cross-hook-cross
�Jab-cross-jab-cross-hook-hook

Workout 1

Warmup:
10 minutes jump rope
20 squats
20 pushups
40 crunches

Shadow boxing:
3-minute round: Basic jab, cross, and hook punches
Rest 30 seconds
x5

Heavy bag workout: Basic combinations

3-minute round
Rest 30 seconds
x5

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If you�re new to this kind of intensity, do three rounds, not five, and give
yourself a minute rest between them. �Pace yourself,� Strout says. �Don�t go all
out in the first 20 seconds, then stop: Keep punching the bag even if you�re just
touching it.�

Finisher:
100 pushups
100 squats
200 sit-ups
Rest as little as possible

Workout 2

Warmup:
50 jumping jacks
50 jump lunges
1 minute run in place
10 pushups
10 squats
10 lunges
5 minutes shadow boxing
Rest as little as possible

Rest 30 seconds

Footwork drills:
2 minutes side steps: Start In your boxing stance, take 10 quick steps to the left,
then 10 steps right, side to side. When moving to the right, push off the left
foot, and when moving left, push off the right foot.
Rest 30 seconds

2 minutes forward and back steps: In boxing stance, take 10 quick steps forward and
10 steps back, back and forth. When moving forward, push off back foot, and when
moving backwards, push off front foot.
Rest 30 seconds

2 minutes box steps: In boxing stance, move 6 steps forward, 6 steps right, 6 steps
back, 6 steps left. Switch direction after four squares. Focus on pushing off the
correct leg.
Rest 30 seconds

2 minutes circle drill A: Put something on the floor to use as your center point.
In boxing stance, step using your technique to make a complete circle around the
object, then reverse the circle. �Always make sure you stay in your stance and your
lead leg is pointing in the direction of the center,� says Strout. �This is to
train you on moving away from an opponent.�
Rest 30 seconds

2 minutes circle drill B: Using the same center point, face away from it, keeping
your back to it the whole time. Start in your stance and complete full circles in
each direction. �This trains you on stalking a moving opponent,� says Strout.

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Finisher:
10 minutes jump rope as cooldown

Workout 3

Warmup:
Jog 20 minutes

Shadow boxing:
3-minute round
Rest 30 seconds
x5

Bag workout:
3-minute round on heavy bag
x3
3-minute round on speed bag
x3

Conditioning:
For 3 minutes, do:
10 pushups
10 jump squats
Rest 1 minute
x3

Finisher:
200 situps

Workout 4

Warmup:
 20 minutes jump rope, varying speed

Shadow boxing/conditioning:
1-minute round shadow boxing, focusing on speed
Rest 30 seconds
x8

20-yard sprint OR 10 burpees

20 seconds shadow boxing
x10

Conditioning:
10 minutes jump rope

Finisher:
5 pushups, focusing on speed
Rest 30 seconds
x10

Workout 5

Warmup:
3 minutes fast jump rope
Rest 30 seconds
x4

Shadow boxing:
3-minute round: Work basic jab, cross, and hook punches
30 pushups as �rest�
x4

Heavy bag workout:

3-minute rounds, as follows
Round 1: jabs only
Rest 30 seconds
Round 2: double jab-cross
Rest 30 seconds
Round 3: jab-cross-hook
Rest 30 seconds
Round 4: any four punches
Rest 30 seconds
Round 5: any punch combination, with 180-degree semi-circles around bag between
combos
Rest 30 seconds
Round 6: non-stop punching at 60% of full power. Focus on rotation of the body and
using the legs.
Rest 30 seconds

Then:
20 hard hooks, lead hand
20 hard crosses
40 quality jabs

FInisher:
200 situps
20 pullups
40 lunges
The Training Split

Day

Training (Body Parts)

1 Boxing Workout
2 Weights (Back, Legs)
3 Boxing Workout
4 Weights (Chest, Arms)
5 Boxing Workout
6 Rest/Optional Run (work up to 5 miles)
7 Rest

Note: Because of the volume of training you get during boxing workouts, avoid
regular weight training for shoulders. If this is a lagging body part, incorporate
no more than 6�8 sets of basic presses and raises on Day 6.

Days 1, 3, 5 Boxing Workout

Exercise 1
Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail

3 sets

3 min reps

<1 min* rest

*Rest no longer than one minute between sets. Between exercises, rest only as long
as it takes to get set up on the next activity.

Exercise 2
Speed Bag How to
Speed bag thumbnail

-- sets

3 min reps

<1 min* rest

*Rest no longer than one minute between sets. Between exercises, rest only as long
as it takes to get set up on the next activity.

Exercise 3
Shadowbox How to
Shadow Box thumbnail

3 sets

3 min reps

<1 min* rest

*Rest no longer than one minute between sets. Between exercises, rest only as long
as it takes to get set up on the next activity.

Exercise 4
Heavy Bag How to
Boxer working on heavy bag thumbnail

3 sets

3 min reps

<1 min* rest

*Rest no longer than one minute between sets. Between exercises, rest only as long
as it takes to get set up on the next activity.

Exercise 5A
Squat Thrusts You'll need: No Equipment How to
Squat Thrusts thumbnail
4 sets

20 reps

-- rest

Exercise 5B
Lunge Thrust How to
Lunge Thrust thumbnail

4 sets

20 reps

-- rest

Exercise 5C
Lateral Leap and Hop You'll need: No Equipment How to
Lateral Leap and Hop thumbnail

4 sets

20 reps

<1 min* rest

*Rest no longer than one minute between sets. Between exercises, rest only as long
as it takes to get set up on the next activity.

Exercise 6
Plyometric Pushup
plyometric pushup thumbnail

6 sets

to failure reps

<1 min rest

Choose three different versions of plyometric pushups. Complete two sets of each,
stopping the set once you begin to lose momentum.

Exercise 7
Combo Shoulder Raise You'll need: Dumbbells How to
Combo Shoulder Raise thumbnail

3 sets

3 min reps

<1 min rest

Choose a light set of dumbbells and work on 30�sec cycles within each 3�min set. A
typical circuit with Fortune involves 30 secs at a time of straight punching,
overhead punching, rear-delt raises, lateral raises, shoulder presses and a 30�sec
hold.

Exercise 8
General Situp You'll need: No Equipment How to
Situp thumbnail

3 sets

3 min reps

<1 min* rest

*Rest no longer than one minute between sets. Between exercises, rest only as long
as it takes to get set up on the next activity.

Day 2 Back & Legs

Exercise 1
Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets

10 reps

-- rest

Exercise 2
Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail

4 sets

10 reps

-- rest

Exercise 3
Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown
Bar How to
Wide-Grip Lat Pulldown thumbnail

4 sets

10 reps

-- rest

Exercise 4
Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
4 sets

10 reps

-- rest

Exercise 5A

3 sets

10 reps

-- rest

Exercise 5B
Lying Leg Curl How to
Lying Hamstring Curl thumbnail

3 sets

10 reps

-- rest

Exercise 6
Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail

3 sets

10 reps

-- rest

Day 4 Chest & Arms

Exercise 1
Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail

4 sets

10 reps

-- rest

Exercise 2
Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail

4 sets

10 reps

-- rest

Exercise 3
Incline Dumbbell Flye You'll need: Bench, Dumbbells How to
Incline Dumbbell Flye thumbnail

3 sets

10 reps

-- rest
Exercise 4A
Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail

3 sets

to failure reps

-- rest

Exercise 4B
Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail

3 sets

10 reps

-- rest