A boxing workout conditions and tones all areas of the body. You must use your legs to move around the ring and gain power. Additionally, punching employs the muscles in your shoulders, chest and arms, while dodging an opponent's attacks engages your abdominal core. Becoming a competitive boxer, therefore, requires you to build and condition your body on many levels. For this reason, fighters perform several training maneuvers geared toward multi-level fitness.
Lateral Movement
Lateral movement drills help a fighter develop leg strength, stamina and coordination. One in particular is commonly performed by both professional and amateur fighters. You start by standing near one side of the ring with your back facing the ropes. When a bell rings to start the round, you begin to skip in a sideways gallop while continuing to face the ring's center. As you do this, maintain a "hands-high" guard. Circle the ring. Occasionally, stop on one foot and change direction abruptly. Do this for an entire three-minute round.
Swimming
Many boxers use swimming as a full-body training activity. Swimming burns an enormous amount of calories and can help a fighter stay within his weight class. Every movement in the water is also met with resistance, thereby making swimming an effective strength-building activity. You use both your upper and lower body when swimming and even strengthen smaller muscles frequently bypassed by weightlifting.
The Rope
The "rope" is a training tool that helps a fighter internalize the movements associated with "rolling" his head under an opponent's punches. It is, as the name implies, a common length of rope that is tied across the ring from corner to corner.
Starting at one end, the boxer assumes his fighting stance on either side of the rope. He then steps forward, placing his lead foot under the rope, while keeping his back upright. While bending at the knees, the fighter smoothly moves his body under the rope and brings his back foot forward. While coming up into proper stance on the other side, he throws two or three punches. He repeats the motion, but stepping with the opposite foot and not bringing it past the front one. The boxer continues moving forward in this way until he reaches the other corner. He can then turn around and continue toward the original corner. This exercise strengthens the legs, upper body and mid-section.
Reflex Bag
The reflex bag is a small, inflated rubber bulb that is raised from a grounded platform by an elongated spring. It is used to build speed, coordination and reflexes. You punch the bag with short, sharp blows. As it leaps back and forth, time the movements while striking it again and again from various angles. When the bag springs toward your face, pretend that it is a punch and make the appropriate dodging maneuvers. This activity requires the use of your legs, arms, torso and back.
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