Remember, before you begin any exercise routine, be sure to warm up to prevent injury. Warm ups should include rotating the neck, swinging the arms in and out, rotating the hips, rotating the wrists, and jogging or skipping rope. Let me say, there are MANY ways to warm up, but the shoulders, wrists, arms and legs must be warm and loose before beginning any boxing work out.
Routine One – The following work-out is for those who have access to a gym and/or many different types of boxing equipment. For beginners, do 2 minute rounds, with a 1 minute rest in between. As you progress, do 3 minute rounds, with 45 seconds rest, then eventually 30 second rests for those that are in competition.
Rounds 1, 2, 3: Shadowbox
Round 4: Hitting the heavybag. Focus on working the single punches. Avoid combinations.
Round 5: Hitting the heavybag. Focus on combination punching. Use head movement such as slips and weaves/rolls. Avoid dancing around the bag/footwork.
Round 6: Hitting the heavybag. Focus on boxing. Use footwork, angles, move around the bag. Basically put all your tools together.
Round 7: Hitting the heavybag. Punch it out. Hit the bag, non-stop with light punches. Lefts and rights. Use all your punches: jabs, crosses, hooks, upper-cuts, hooks to the body, double hooks, etc.. The key is not to stop punching until the end of the round.
Rounds 8, 9: Hitting the double-end bag or upper-cut bag.
Rounds 10, 11, 12: Hitting the speed-bag.
Rounds 13, 14, 15: Skipping rope.
Routine Two – The following work-out is for those who do not have access to a gym and/or boxing equipment.
Rounds 1, 2, 3: Footwork drills.
Rounds 4, 5, 6: Shadowbox.
Rounds 7, 8, 9: Weave/roll drill. Stretch a rope out, about 20 feet long, at about shoulder height. Move up the rope, when you reach the end, turn around and repeat.
Rounds 10, 11, 12: Skipping rope.