It’s not uncommon for people to avoid adding boxing routines to their workouts simply because they think that these workouts might be to hard for them. I often say this is due to watching too many “Rocky” movies, and if you want to be the next champion than you should expect the workouts to be ridiculously hard. On the other hand if you just want to improve your overall health, and change up your regular workout plan adding a basic boxing training routine might be perfect for you. Best of all basic boxing training routines are relatively easy to follow, and can be done by almost anyone. Here is an example of one of the routines I often put my clients through.
5 to 10 minutes of warming up.
This is one of the most important steps to follow in any workout routine. Your muscles need time to warm up, which means to basically loosen up. Just by spending a few minutes jogging, stretching or even jumping rope will significantly reduce your risk for injury. Trust me, straining or tearing a muscle is painful and it can be easily prevented just by warming up.
Before I let my clients start swing at a punching bag or sparring with each other they must know the proper way to stand. While this might sound silly, your stance is important since it is responsible for stability, balance and even the amount of power you put behind your swing. The first few minutes of the basic training routine deals with the proper stances for attacking and defending. This is also a good low impact cardio workout, which is always beneficial for your overall health.
Punches and jabs
Once my clients have mastered the footwork, or are at least familiar with it, I move onto the basic boxing punches. One of the first tips I have is to remember to breathe, and to stay relaxed. Pivoting, stepping back and throwing a punch or jab at the same time can be overwhelming, and this is way I like to divide the routine into sections.
The amount of time that my clients spend workout out with the bag really depends on their fitness level. I have trained some that can punch, jab, attack and defend for 20 minutes before feeling winded, whiles others can also push themselves for 5 to 10 minutes. There is nothing wrong with working out with the punching bag for a shorter amount of time, especially since if you stick with the training you will soon be able to go a full round in the ring.
The final 5 minutes of the basic boxing training routine is always devoted to cooling down. This signals your muscles that it is time to relax, and can help prevent painful cramping that often occurs after a workout. Since you want your muscles to cool down and your breathing to steady, I usually have my clients relax on a mat and slowly stretch everything out.