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Boxing Circuit Training

by
author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.

Boxers are constantly moving in the ring and in their workouts. You have little time to rest when you're dancing around the boxing ring, throwing and dodging punches. Boxing workouts reflect this high-intensity environment, especially when they're in a circuit format. In a circuit you move quickly from one exercise to the next, usually switching between boxing drills and either strength or endurance exercises.

Types of Punches

During a boxing workout, you'll usually throw punches at some point or another. Luckily, there aren't many punches you have to memorize to get through a boxing circuit. In general, master just six punches.

The jab and cross are straight punches, which means that you throw them straight forward and back. The jab is a straight punch with your non-dominant hand, and a cross is performed with the dominant one.

Hooks are looping punches, during which you turn and throw the punch in a semi-circle at a target in front of you with either the left or right hand.

Uppercuts are vertical punches. You start low, in a squat position. As you stand up you pull your fist up with you and punch up into a target in front of you. These can also be done with the left or right hand.

Read More: Stamina Training for Boxing Program

5-Minute Workout

The best way to do this circuit is in front of a large mirror, so that you can see yourself shadow boxing and check your form. It also includes push-ups for punching strength and squats and jumps for leg strength.

Shadow Boxing - Straight Punches: 60 Seconds

Use your jab and cross, punching straight forward into the air, for 60 seconds straight.

Knuckle Push-Up: 10 to12 Reps

To toughen your knuckles, perform push-ups on clenched fists, instead of open palms.

Plyometric Push-Up: 6 to 8 Reps

Push yourself up as fast as you can from the bottom of a push-up position and launch yourself into the air. Try to clap while mid-air before landing on your hands at the bottom of the push-up position.

Shadow Boxing - Uppercut Punches: 60 Seconds

Punch vertically, with your palms facing you. Alternate between left and right uppercuts for 60 seconds.

Squat Hold: 30 to 60 Seconds

Sink down into the bottom of a squat position, as low as you can comfortably go. Hold this for at least 30 seconds and at most 60 seconds.

Frog Jumps: 8 to10 Reps

Set your feet wide, squat down, and touch the ground with both hands. Then, jump up as high as you can, land and touch the ground.

Read More: How to Become Physically Fit for Boxing

30-30 Circuit

For each exercise in this circuit, perform as many reps as possible for 30 seconds, then rest for 30 seconds before moving onto the next exercise. After the last exercise, battle ropes, rest for one to two minutes before repeating the circuit. Try to complete the circuit three or four times.

Jump Rope

Jump rope either with two feet or by alternating each foot and skipping.

Reverse Lunges

From standing, step back and lunge with your right leg. Then, step up with the right leg and step back with the left leg. Keep alternating until time is up.

Heavy Bag

Punch using jabs, crosses, hooks and uppercuts. Do them in different orders to create combinations. Punch quickly and hit the bag hard.

Battle Rope

Grab battle ropes, one handle in each hand, and slam them for 30 seconds. You can slam them at the same time or alternate your arms.

Boxing-Specific Circuit

This circuit is designed with boxing skill in mind. You'll work on hand speed, punching power, accuracy, footwork and stamina. Perform each exercise for two minutes, take a break for 30 seconds and move on to the next exercise. Try to complete the entire circuit twice.

Speed Bag

Hit a speed bag with either your left hand continuously, right hand continuously or alternating each hit. Try to make the speed bag move as fast as possible.

Heavy Bag

For two minutes, hit the bag with straight punches, hooks and uppercuts. Keep your feet moving and circle around the bag as you throw punches. Focus on your punching technique and footwork for these two minutes.

Mitt Training

Have a partner or coach ready to hold punching mitts for this drill. It works best if you can do it in a boxing ring. The person holding the mitts will call out punches for you to throw. Try to hit the center of the punching mitt each time.

Heavy Bag

For this heavy bag round, work on punching power and stamina. The last heavy bag round had a more technical focus. This time you should hit the bag powerfully and as quickly as possible. Use combinations of straight punches, hooks and uppercuts.

Jump Rope

For two minutes you'll jump rope, which helps with your footwork. You can hop on one leg or two. You can also cross the rope as you jump or spin it quickly so that it goes under your feet twice every jump.

Stationary Bike

Hop on a bike and pedal at a constant pace for two minutes. You can also jog for this last portion. Think of it as a cool-down.

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