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A 28-Minute Boxing Workout for Sexy Arms and Shoulders

by
author image Jill Penfold
Jill is a NASM-certified personal trainer, Tabata Body Master trainer, prenatal and postpartum certified and group instructor. She specializes in bride training, preparing women for their big day by getting their bodies in tip-top shape. An athlete herself, she works hard in the gym to stay as fit as possible and always looking for ways to better herself in her chosen field.
A 28-Minute Boxing Workout for Sexy Arms and Shoulders
Sculpt sexy arms and shoulders with this boxing workout. Photo Credit Travis McCoy/LIVESTRONG.COM

Welcome to the most amazing boxing circuit you’ll ever do! It combines the benefits of boxing conditioning, skill and speed in a fresh circuit-style workout.

But before you jump in, let’s highlight why you should add boxing to your workout regimen.

1. Cardiovascular Health: Boxing mimics HIIT workouts — with bursts of activity followed by a short rest. And as you’ve probably heard, HIIT is great for your heart, keeping this most vital muscle healthier for longer.

2. Stress Relief: Punching something (as opposed to someone) can help you get rid of some of your built-up stress and tension. So take it out on the workout.

3. Healthy Weight Loss: The higher the intensity of your workout, the more calories you’ll burn. Use a heart rate monitor if this is something you need more guidance on. Aim to stay between 75 and 85 percent of your max heart rate (220 minus your age).

4. Hand-Eye Coordination: Whether you’re reaching, grabbing or punching, you’re improving your hand-eye coordination. Boxing is a great way to keep this skill sharp.

5. Confidence and Strength: Boxing can make you feel invincible. Once you get a handle on these awesome moves you’ll be unstoppable. Why? All of the above will give you a sense of positivity, strength and control. Boxing isn’t for the shrinking violet. It’s an explosive, powerful and high-energy way to get in incredible shape.

Your 28-Minute Boxing Workout

Grab a pair of small dumbbells and a jump rope (or just pretend!) and follow along with this workout.

Start With a Warmup

Warm up by working at a medium pace to gradually increase your heart rate and body temperature. You should be breathing fairly heavily by the end of the circuit.

Total time: 4 minutes

30 seconds of each exercise

Hop to it!
Hop to it! Photo Credit Travis McCoy/LIVESTRONG.COM

A. Invisible jump rope

Squat down and jump up.
Squat down and jump up. Photo Credit Travis McCoy/LIVESTRONG.COM

B. Jump squats

Warm up that lower body.
Warm up that lower body. Photo Credit Travis McCoy/LIVESTRONG.COM

C. Knee hug to forward lunge (alternate legs)

Fire up your core and shoulders.
Fire up your core and shoulders. Photo Credit Travis McCoy/LIVESTRONG.COM

D. Windmills (alternate sides)

Repeat two times.

Part 1: Boxing Skills

Begin each move in a fighting stance — one foot in front of the other and about hip-width apart. Your back heel should be lifted to allow for rotation of the hips. Keep score of your reps and increase them each time to build intensity.

Total time: 12 minutes

60 seconds of each exercise

See that punch through.
See that punch through. Photo Credit Travis McCoy/LIVESTRONG.COM

A. Jab-cross combination with hip rotation: Begin in a fighting stance — hips squared forward and your left foot a few feet in front of your right. Keeping your left hand by your face, twist from your hips and throw a punch with your right arm. Then twist to the right as you throw a punch with your left arm.

Uppercut left, and then uppercut right.
Uppercut left, and then uppercut right. Photo Credit Travis McCoy/LIVESTRONG.COM

B. Shoulder roll-uppercut combination left then right: Start in a fighting stance — one foot forward, hips squared and hands in front of your face. Hook your left hand under and punch up, keeping the finger side of your fist toward your face. Repeat on the right side.

Punch side to side.
Punch side to side. Photo Credit Travis McCoy/LIVESTRONG.COM

C. Cross-body punches (right then left): Stand with feet hip-width apart, elbows bent and hands tucked under your chin. Rotate fully to the right side as you punch across your body with your left arm. Repeat on the other side.

Repeat four times.

Part 2: Boxing Conditioning Circuit

Give this your all-out effort. This is real conditioning, and it gets tough. But stick it out: You’re burning tons of calories.

Total time: 5 minutes

Keep those knees high!
Keep those knees high! Photo Credit Travis McCoy/LIVESTRONG.COM

A. 60 seconds of sprinting (or high knees)

Standard push-ups build upper body strength.
Standard push-ups build upper body strength. Photo Credit Travis McCoy/LIVESTRONG.COM

B. 5 push-ups

Repeat four times.

Part 3: Boxing Core Circuit

Total time: 4 minutes

Your abs are gonna feel this one!
Your abs are gonna feel this one! Photo Credit Travis McCoy/LIVESTRONG.COM

A. 25 sit-ups with jab-cross combination: Perform a standard sit-up, but at the top, punch across your body with your left arm then right arm. Return to the start and repeat.

Do both sides for each rep.
Do both sides for each rep. Photo Credit Travis McCoy/LIVESTRONG.COM

B. 25 planks with hip drop: Begin in a plank. Drop your hips a few inches to the right side, keeping your core tight. Then drop your hips to the left side.

Repeat four times.

End With a Cooldown

Finish your workout with three minutes of gentle rope jumping (with or without the actual rope) to cool your body down.

What Do YOU Think

Have you ever done a boxing workout? What did you think? Do you think you'll try this one? If you do, let us know what you think! Did it leave you sweating and tired in the best way possible? Were your arms and shoulders sore the next day? Share your experiences and questions in the comments below!

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