Posted on by David John

Boxercise workout program is a combination of fitness exercise and boxing routines. Incorporate the two to get a fun workout routine that is more effective than the regular fitness routine or routine boxing training.

Why Adopt Boxercise Workout Program

Boxercise is a workout routine for boxers as well as the fitness geeks who want to have some fun with a taste of combat sports like boxing. It helps improve speed, stamina, strength, coordination, endurance, and power. At the same time, it conditions the body as well as the mind for better overall physical as well as mental performance, accuracy, and agility. You work your upper body. Lower body and core strength to develop a balance while achieving a perfectly shaped and toned body. Therefore, whether the aim is to perform better at boxing, fat burn or you just want to get fit, boxercise is for you.

How the Boxercise Workout Program works

A boxercise workout routine is usually performed in group classes with trainers and professional instructors who make the exercise fun and interesting for the athletes. It starts with warm up and ends with a cool down session like any other exercise routine. In the middle, however, it incorporates different full body exercises along with boxing routines. The trainer decides the duration and intensity of each of these workouts according to the level of expertise and the result expectations of the class. Every day might be different, adding fun new elements to the same old boxing and fitness exercises to make them interesting and to condition the body.

Boxercise Workout Routine

Here are the key steps of a boxercise workout routine. The trainers usually keep changing the order, the variety and the kind of boxing and fitness exercises in the class to have something new for the athletes to look forward to each day. It involves circuit training as well but the basic idea remains the same.

Warm Up

A warm-up can be any way you want. From stretches, push-ups, pull-ups, skipping rope, squats, burpees to even simple running with some shadow box moves, you can mix and match anything you want. Just remember to make it fun and interactive. You can ask the class for suggestions or start a game of how fast they are able to finish a specific number of reps. You can even divide the class into pairs or groups to try different warmup routines.

Pad work Drills or Tabata

Pair them up as partners. One wearing boxing gloves others with focus pads on. Start off with short combinations of different punches then add on to make it complex. It could be jab cross, jab, jab, hook, and uppercut. Or Maybe something else. You can try a different combination for every class. Apart from this, you can also do Tabata style with 20-second moves at fast speed then 10 seconds of rest then another set of punch style, rest and so on.

 Group Boxing or Fitness Drills

This is the most fun part of the whole boxercise routine and the trainer have to get creative to keep it that way each time. You can divide the team into pairs and time the routine. With boxing gloves on, they throw a specific number of specific kind of punches. It could be shadow boxing, half the class with mitts or even a punching bag. Followed by a certain a round of running, pushups, burpees, squats or any other fitness exercises. It could be a Tabata style or a circuit routine.

Core Abs Exercises

Select any 3 to 5 core exercise. You can select them on your own or involve the team and ask them for suggestions. You can control the intensity as well as the timing of these exercises by setting the pace, reps as well as the rest for each type of exercises.

Cool Down

Cooldown is as important as the warm-up. It relaxes the muscles and helps avoid cramps, muscles and joint problems. Stretch from head to toe. Hold each stretch for at least 20 to 30 seconds. If the routine was intense, you can start the cool down with slow exercises like pushups, squats, etc. and then move on to the stretches.

These boxercise routines improve the overall performance of the athletes. They condition the athletes both mentally and physically. At the same time, they improve balance, coordination, focus, strength, and stamina. They are an ideal way to get fit.

There are no hard and fast rules nor any particular set of exercises or routines you must incorporate in a boxercise workout program. It is simply a combination of a variety of boxing and fitness exercises. Get creative, have a balance and make it fun. That is the whole purpose of doing it in groups and pairs. And, while you focus on fitness and training part don’t forget to have fun.

Boxercise workout program is a combination of fitness exercise and boxing routines. Incorporate the two to get a fun workout routine that is more effective than the regular fitness routine or routine boxing training.

Why Adopt Boxercise Workout Program

Boxercise is a workout routine for boxers as well as the fitness geeks who want to have some fun with a taste of combat sports like boxing. It helps improve speed, stamina, strength, coordination, endurance, and power. At the same time, it conditions the body as well as the mind for better overall physical as well as mental performance, accuracy, and agility. You work your upper body. Lower body and core strength to develop a balance while achieving a perfectly shaped and toned body. Therefore, whether the aim is to perform better at boxing, fat burn or you just want to get fit, boxercise is for you.

How the Boxercise Workout Program works

A boxercise workout routine is usually performed in group classes with trainers and professional instructors who make the exercise fun and interesting for the athletes. It starts with warm up and ends with a cool down session like any other exercise routine. In the middle, however, it incorporates different full body exercises along with boxing routines. The trainer decides the duration and intensity of each of these workouts according to the level of expertise and the result expectations of the class. Every day might be different, adding fun new elements to the same old boxing and fitness exercises to make them interesting and to condition the body.

Boxercise Workout Routine

Here are the key steps of a boxercise workout routine. The trainers usually keep changing the order, the variety and the kind of boxing and fitness exercises in the class to have something new for the athletes to look forward to each day. It involves circuit training as well but the basic idea remains the same.

Warm Up

A warm-up can be any way you want. From stretches, push-ups, pull-ups, skipping rope, squats, burpees to even simple running with some shadow box moves, you can mix and match anything you want. Just remember to make it fun and interactive. You can ask the class for suggestions or start a game of how fast they are able to finish a specific number of reps. You can even divide the class into pairs or groups to try different warmup routines.

Pad work Drills or Tabata

Pair them up as partners. One wearing boxing gloves others with focus pads on. Start off with short combinations of different punches then add on to make it complex. It could be jab cross, jab, jab, hook, and uppercut. Or Maybe something else. You can try a different combination for every class. Apart from this, you can also do Tabata style with 20-second moves at fast speed then 10 seconds of rest then another set of punch style, rest and so on.

 Group Boxing or Fitness Drills

This is the most fun part of the whole boxercise routine and the trainer have to get creative to keep it that way each time. You can divide the team into pairs and time the routine. With boxing gloves on, they throw a specific number of specific kind of punches. It could be shadow boxing, half the class with mitts or even a punching bag. Followed by a certain a round of running, pushups, burpees, squats or any other fitness exercises. It could be a Tabata style or a circuit routine.

Core Abs Exercises

Select any 3 to 5 core exercise. You can select them on your own or involve the team and ask them for suggestions. You can control the intensity as well as the timing of these exercises by setting the pace, reps as well as the rest for each type of exercises.

Cool Down

Cooldown is as important as the warm-up. It relaxes the muscles and helps avoid cramps, muscles and joint problems. Stretch from head to toe. Hold each stretch for at least 20 to 30 seconds. If the routine was intense, you can start the cool down with slow exercises like pushups, squats, etc. and then move on to the stretches.

These boxercise routines improve the overall performance of the athletes. They condition the athletes both mentally and physically. At the same time, they improve balance, coordination, focus, strength, and stamina. They are an ideal way to get fit.

There are no hard and fast rules nor any particular set of exercises or routines you must incorporate in a boxercise workout program. It is simply a combination of a variety of boxing and fitness exercises. Get creative, have a balance and make it fun. That is the whole purpose of doing it in groups and pairs. And, while you focus on fitness and training part don’t forget to have fun.