Top 12 Boxing-Inspired Core Exercises for Rock-Solid Abs

You might find it surprising that boxing is one of the most complete, full-body workouts you can do. Your aerobic, anaerobic, and nervous system have to work together, and as a result, your musculature and mental sharpness, or reaction time, improves, explains Noah Neiman, cofounder and head trainer at Rumble Boxing in New York City.
 
“A common misconception most people have is that launch power for a punch comes from strong arms,” he says. “But it’s actually the ability to generate power from your legs, from the speed and power of rotation through your hips and core, and then ultimately the extension of your arms that creates a strong punch.”

Translation: Core strength is integral to generating the force necessary for boxing (whether you’re a casual kickboxer or a serious competitor). And a strong core isn’t just beneficial in the ring; it’s important outside of it too. “Poor core strength can lead to back, lower back, neck, and even knee pain,” Neiman says. So to keep you in top shape on and off the ropes, we collected 12 abs exercises borrowed from boxers that’ll help you build serious core strength.

How to use this list: Start by performing each exercise below for 30 seconds. Use the modifications or progressions listed, if applicable, to better suit your personal strength. Build up to 60 seconds each. Perform each move with no rest in between for a killer 12-minute workout or scroll down to try our 12-minute, 4-move sample workout below. You can substitute any exercise in this list for another in the workout. Grab an exercise mat to get started.

Inchworm Push-Up

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Stand with feet shoulder-width apart. Hinge at hips to bend over and touch floor with hands, then walk hands out to high plank position. Keeping elbows close to sides, bend elbows and lower chest to floor. Push back up, then walk hands back toward feet. Repeat. Make it easier: Drop to knees for the push-up then return to plank.

Sit-Up With One-Two Punch

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Lie faceup on mat, knees bent, feet flat on the floor in front of you. Keeping feet planted, engage core and use abdominal muscles to sit up while keeping hands in fists in guard in front of face. At the top, throw a right and left punch, then slowly lower back down one vertebrae at a time to return to starting position. Repeat. Make it harder: Add 16-ounce gloves or a light set of hand weights.

Walking Plank

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Start in high plank position, hands directly under shoulders, legs extended out behind you, core engaged to keep body in straight line from head to toe. Lift up right hand and lower right forearm to the floor. Do the same with left hand and forearm. Then lift right forearm and place right hand back on ground, followed by the left hand. Continue repeating. Make it harder: Place a BOSU ball underneath your forearms to challenge your stability.

V-Up

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Lie faceup on mat, legs extended straight, arms extended overhead. Keeping core engaged, sit up, lifting arms and legs simultaneously toward each other, so body forms a V shape. Slowly lower back down until arms and legs are two inches above ground. Repeat.

Plank Jack

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Start in a forearm plank, elbows directly under shoulders, core engaged so body forms a straight line from head to toe. Without moving upper body, jump feet apart, then back together. Continue jumping.Make it harder: Increase your speed.

Sprinter Crunch

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Lie faceup on mat, legs extended out in front of you, hands up in guard. Keeping core tight, sit up and twist toward left while simultaneously bringing left knee to right elbow. Lower back down to starting position. Repeat on other side. Continue alternating.

Straight Leg Scissor

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Sit on mat, legs extended straight out in front of you. Lean torso back and place fingertips on floor next to hips for support. Keeping legs straight NS core engaged, lift right leg toward ceiling. Lower, then lift left leg toward ceiling. Continue alternating. Make it harder: Add ankle weights.

Push-Up to Superman

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Start in high plank position, hands slightly wider than shoulder-width apart, body in straight line from head to toe. Bend at elbows to lower chest to floor to perform a push-up. Release hands, pull shoulder blades together, and lift chest, arms, and legs off mat. Lower down, place hands on ground, and push back up to plank position. Repeat.

Russian Twist

 

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Sit on mat with knees bent, feet on floor in front of you about hip-width apart. Engage core, lean back about 45 degrees, and bring fists up to chest with elbows out. Twist at waist to tap right elbow to the mat on right side, then left elbow to mat on left side. Continue alternating. Make it harder: Grab a medicine ball or kettlebell in the weight of your choice and hold at chest.

Shoulder Tap

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Start in high plank position, hands directly under shoulders, body in straight line from head to toe. Without shifting weight and keeping body still, lift right hand and tap left shoulder, then lift left hand and tap right shoulder. Continue alternating as fast as possible.

Reverse Oblique Crunch

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Start sitting on mat, legs extended out in front of you, hands on mat behind you. Lean back slightly onto fingertips for balance and lift legs two inches off floor. Keeping core tight, twist at the waist and bring bent knees toward chest, then extend back out (don’t drop legs to mat). Twist to the other side and repeat. Continue alternating.

Sit-Up to Stand Up

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EDITOR’S PICK{{displayTitle}}This is a classic Mayweather move that’ll challenge your entire body. Grab a partner (or just use the base of a couch, dresser, or heavy object to lock down your feet). Start lying faceup on mat, knees bent, feet flat on the floor in front of you with partner anchoring feet. Engage core, perform a sit-up, and continue to come all the way up to standing, reaching arms overhead. Slowly reverse the movement back down to return to starting position. Repeat. Make it harder: Add a set of dumbbells.
 

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Photography: Julia Hembree

Special thanks to Gotham Gym NYC and our model, Tatiana Firpo, Gotham group fitness manager and trainer.

Top Ten Minutes Abs Workout For Women

Make sure to take a 30 second break between each ab exercise!

#1 WARM UP: HIGH KNEES (20 REPS, 10 EACH SIDE)

Place your feet hip width apart. Lift your right knee towards your chest then switch knees with a light hop. Move your arms along the side of your body for balance (see picture).

#2 PILATES (HOLD FOR 10 SECONDS)

Lay on your back and lift your shoulders off the floor while placing your hands next to your hip. Lift your feet up and hold.

Make sure your back touches the floor. If your back bows, raise your legs higher for a rounder back. Keep your legs straight.


#3 RUSSIAN TWIST (10 REPS, 5 EACH SIDE)

Sit on the floor in a V position keeping your knees bent. Move your fists together in front of your belly, then move them together hip to hip.

Try to move them as far to the side and down next to your hip as possible. If this is too easy, lean back further.

#4 WINDSHIELD WIPERS (10 REPS, 5 EACH SIDE)

Lie on your back and stretch your arms in a 90 degree angle away from your body. Pull in your legs by making a 90 degree angle with your legs.

Then rock them side to side like a windshield wiper making sure not to lift the shoulders off the floor.

#5 SINGLE LEG JACK KNIFE (10 REPS, 5 EACH SIDE)

Lie on your back and stretch your arms above your head. Then lift one leg up and reach your hands toward your foot at the same time.

Make sure legs and arms stay straight and your upper body is completely lifted off the floor. Slowly lower your body back down to the starting position then switch legs.

#6 PLANK (20 SECONDS)

Start on your toes and hands or elbows and keep your body straight like a board. Your feet can be hip width apart and your hands or elbows shoulder width.

Hold this position. Make sure your hips don’t drop too low or rise too high.

#7 FLUTTER KICKS (20 SECONDS OR 20 REPS, 10 EACH SIDE)

Lie on your back and place your arms next to your body (straight). Lift both legs and keep them straight while moving them up and down the opposite way.

If there is a gap between the floor and your back, raise your upper body to round out your back. You can then lean on your elbow and place them next to your body to help hold up the weight.

#8 BICYCLE CRUNCH (10 REPS, 5 EACH SIDE)

Lie on the floor and place your hand behind your head. Open up your elbows and move the left elbow towards the right knee while twisting your core. Lift the leg in a 90 degree angle towards your elbow.

Move back into the starting position then switch sides. Don’t pull on your head and be sure to keep your elbows open. You are not supposed to see your elbow in front of you.

German Volume Training Method

This method has been reported to be the most productive workout tried. It’s hard, but effective to build muscle fast! The method is called The German Volume Training or The Ten Sets Method.

This works by targeting a group of motor units, using extensive volume of repeated efforts including 10 sets of a single exercise.

The body adapts to the stress by hypertrophying the targeted fibres. With this program you can add muscle fast, even gains of 10 pounds or more in six weeks can be achieved.

Guidelines

German Volume Training method is designed to complete ten sets of ten reps with the same weight for each exercise. Beginning with a weight you could lift for 20 reps to failure.

For most people this would represent 60% of their 1RM load. For example: If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

I recommend using the following body part splits:
Day 1: Chest & Back
Day 2: Legs & Abs
Day 3: Off
Day 4: Arms & Shoulders
Day 5: Off

 

Terminology understanding

Rest Intervals: Often questioned for the first several sets as the weight won’t feel heavy enough. But, there is minimal rest between each set, around 60 seconds when used in sequence and 90-120 seconds when used as a superset, this causes cumulative fatigue. Because of the importance of the rest intervals, you should time to keep the rest intervals constant.

Tempo: When using movements such as squats, dips and chins, use a 4-0-2 tempo. This means you lower the weight in four seconds, immediately change direction and lift for two seconds. For movements like curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One exercise per body part should be performed. Select exercises that recruit a lot of muscle mass. Triceps, kickbacks and leg extensions are out, squats and bench press are in. For individual body parts, you can do 3 sets of 10-20 reps.


Training Frequency: Because this is such an intense program, it takes longer recovery time. The average “Power Factor Rating” of the 10 sets method is a lot. One training session every four to five days per body part is plenty.

Overload Mechanism: When you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4-to-5% and repeat the process. Refrain from using forced reps, negatives or burns. Expect to have deep muscle soreness without having set prolonging techniques.




You should perform the phase 1 program for six splits (six 5-day cycles= 30 days), then, three weeks with a lower volume program using 6 to 8 reps, allowing your body to recover and then start phase 2.

Phase 1

 
Day: 1

Exercise Sets Reps Tempo Rest
A1 Flat DB Presses 10 10 4020 90
A2 Supinated Chin-ups 10 10 4020 90
B1 Incline Flies 3 10-12 2020 75
B2 Cable rows to neck 3 10-12 2020 75

Day: 2

Exercise Sets Reps Tempo Rest
A1 Back Squats 10 10 40X0 90
A2 Lying Leg curls feet outward 10 8 40X0 90
B1 Low Cable Pull-ins 3 10 2020 75
B2 Seated Calf Raise 3 10-12 2020 75

Day 3: Off (Rest)

Day: 4

Exercise Sets Reps Tempo Rest
A1 Close grip bench press 10 10 40X0 90
A2 Incline DB Curls 10 10 40X0 90
B1 Seated Lateral Raises 3 10-12 2011 75
B2 Reverse Curls 3 10-12 40X0 75

Day 5: Off (Rest)

 

Phase 2:

After completing six 5 day cycles of the phase 1 program, choose a three week program using 6 to 8 reps per sets for 4 to 6 sets total per body part.

You can still use the same 5 day cycle or you can use another split that suits your recovery pattern.

After this 3 week block, you continue for phase 2 of the German Volume Training method, with the following changes:

Do ten sets of six reps per exercise instead of 10 sets of 10 reps. Use a load you can usually do 12 repetitions with. The aim in this phase is to do ten sets of six with that load.

Day 1:

Exercise Sets Reps Tempo Rest
A1 Incline Barbell Press 10 6 5010 120
A2 Wide grip pull-ups 10 6 5010 120
B1 Decline Flyes 3 8-10 2020 75
B2 Incline Sit ups 3 8-10 2020 75

Day 2:

Exercise Sets Reps Tempo Rest
A1 Front Squat 10 6 31X0 120
A2 Lying Leg Curls feet inward 10 6 30X0 120
B1 Back Extensions 3 8-10 2012 75
B2 Standing Calf Raise 3 8-10 22X0 75

Day 3: Off (Rest)

 
Day 4:

Exercise Sets Reps Tempo Rest
A1 Dips 10 6 31X0 100
A2 Hammer Curls 10 6 30X0 100
B1 Bent Over Lateral Raise 3 8-10 2-0-1-2 75
B2 Wrist Curls 3 10-12 2020 75

Day 5: Off (Rest)




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Top Bodyweight Exercise To Start Right Now

Best Bodyweight Exercises To Start Building A Lean, Strong Physique Right Now

One of the best things I learned about over the years looking into physical fitness is the idea of bodyweight exercises.

They are a great way to stay in shape if you’re already exercising regularly but can’t get to a gym. But they are also great to incorporate into your regular regimen.

Also, bodyweight exercises are fantastic for beginners just starting to get into exercising routines. They are a great way to learn about technique. You can start resistance training without the need for any equipment.

If you are limited in where you can find weights or machines that you think you might need for your workout, well worry no more.

As I alluded to already, you can do bodyweight exercises virtually anywhere… home, gym, outside…you’re only limited by your own creativity.

One of the most important things to keep in mind while performing these exercises is technique. You want to get the most out of them. You don’t want to spoil their effectiveness by not doing them properly.

If you’re just starting out with exercising, stick with a regular regimen of bodyweight exercises and you will progress quickly.

These are the kinds of routines I did when I was playing sports regularly. They’ll improve your strength and endurance fast.

I still incorporate lots of them in my routine today.

Eventually, you’ll graduate into more complex workouts. I guarantee that bodyweight exercises will be a regular part of those routines.

Sounds Good But How Long Can I Do Bodyweight Exercises?

There is something you will probably wonder about as you get stronger and more fit. It’s whether you can actually progress that far with bodyweight exercises. You’ll probably also worry about plateauing quickly.

After all, you might be thinking, hey, I’m going to be lean and getting stronger. How long could these bodyweight exercises actually benefit me?

When you start feeling that way about your routine or start getting bored, there’s something you have to keep in mind. It’s something that people tend to forget about with these kinds of routines.

It’s the concept of progressive overload.

Image by skeeze from Pixabay

This principle ensures you continue to challenge your muscles and your body will respond in kind. You increase the level of difficulty and you will see the difference in your body.

Without progressive overload your body will not change much after a certain point.

However, if you are content with the level of physical fitness you attained with your regimen of bodyweight exercises and do not want to progress further, you can simply maintain what you achieved by repeating the same routine or similar variations of it.

Be happy. That’s what I say.

Simple enough right? But I’m guessing you’ll want to keep moving forward.
Doesn’t It Get Boring?

I’d also suggest trying to mix it up a little just so you don’t get bored.

So whether you’re thinking about doing bodyweight exercises for strength, burning calories, for arms, for legs, for back, for toning or for whatever…

Whew…

Here is a list of body weight exercises that are easy to do and sure to get you on track for that lean, strong body you want… Oh, and this should keep it exciting.

1. Push Ups – The Granddaddy Of Body Weight Exercises

Without question push ups are my favorite body weight exercise. Even if you haven’t tried to do even one yet, if you’re serious about getting into shape this is one exercise you want in your arsenal.

It will help you develop upper body strength. Even if you can’t do one normally, there are easier variations to get you started.

Once you have the technique down, you can work on the repetitions. Once, your numbers are up and it’s coming easy for you, there are variations you can try to make it harder.

It is such a great movement. It strengthens and tones so many parts of your body. It’s great for your chest, shoulders, upper back and your core. You can even activate your glutes for a solid frame to push up from.

Here’s a couple guys from over at dynamicsofmotion.com using pretty good form for the standard push up. They cover all the bases and this is a good place to start from for this exercise.

You can make it a little easier

Now if you’re just starting out and this form is too difficult for you, there are easier ways to do it.

First, instead of being up on your toes, you can do it from your knees. This will make it much easier and help you to begin to develop that upper body strength.

However, one of the great benefits of the push up is the development of core strength. If you do this move from your knees, you’re not doing much for your core.

I’d suggest a couple other variations. You can do it standing up a couple feet from a wall. Put your arms straight out and hands flat against the wall. Then do the push up against the wall, keeping your feet in place.

An even better beginner version is simply getting something to elevate your hands. An easy idea is a chair. Make sure it is sturdy and won’t move. Put your hands flat against the seat, stretch your legs out straight behind you and go for it.

You’ll find these easier than the standard position and still activating most of the muscles you want to develop and tone.
How about a challenge?

If you want to make it more difficult, there are a couple variations. As you push up, try and launch your hands off the floor. Just make sure you’re doing it on a cushioned surface so you don’t injure your wrists.

Or, for a different kind of challenge. Instead of flat across the floor, elevate your feet behind you. You can put them up on a chair or a step. You will definitely feel that and it attacks the chest at a slightly different angle.

2. The Squat

From the upper body we move to the legs and glutes with the squat.

This is a great compound movement that really benefits the body in a number of ways.

I found it helped me to build my leg strength as well as balance and coordination.

You’ve probably seen this one performed by big muscular guys with a bar across their shoulders and a ton of weight on each side.

That is definitely something you want to build up to and not attempt at your first go with this exercise.

Also, you don’t have to worry about the bar if you’re not going for massive legs and weight.

Here’s the great news. You can develop your legs and strength with this move, simply by using your body weight.

Here’s a great demonstration by Anna Renderer of proper form on the squat:

An added bonus that Anna over at Popsugar gives you is a tip for building back and glute strength if you are having trouble with the basic squat. Really helpful tips. She really breaks it down well.

I never used to enjoy doing squats. Always thought of them as an inconvenience. But it’s so important to take care of your legs and lower body.

Those are big muscle groups down there and really important as the foundation of so many other movements that your body makes. So don’t neglect your legs.

A little regression tip

If you are wrestling with the basic squat and working on building your strength, here’s an idea.

Do the squat into a chair. Only go down as far as the seat of the chair and then come back up. As you get stronger, you’ll be able to do the full squat and won’t need the chair.

… Or maybe a little tougher

If you are looking for more of a challenge with this movement, try this:

Go down on one knee. Hold on to the edge of a table or door for balance only. Do not use it for leverage.

Now push up with the one foot on the floor, keeping your other knee bent. This is a kind of single leg squat and you will really feel the burn with this one. If you can do it without holding on to anything, even better.

If that’s still too easy for you, throw on a weighted vest or hold a dumbell while doing the squat.

Just don’t go for these advanced variations until you’ve got proper form for the squat. But when you do, you’ll be developing some strong, toned legs.

3. The Plank

Most people like it, some aren’t crazy about it but I found it does the trick for me.

The plank is great for your core and there are sooooo many variations you can try to bring in other parts of your body.

I incorporate it into my warm up and I enjoy doing it with a couple variations on its own as part of an abdominal workout day.

Here’s a good demonstration by Scott over at Scotthermanfitness.com of how to use proper form with the plank. He provides a good demo with all the helpful tips you’ll need to execute this move correctly.

Now here’s the thing with the plank. It’s a good burn in the beginning and you’ll definitely feel it.

Start doing it for 30 seconds to a minute. Eventually you’ll get really good at that and may want to simply try holding it for longer.

Try changing it up

I would suggest changing it up to get even more out of the movement. For example, from the standard position, reach straight out with your arm hold it, then switch to the other arm. Go back and forth and see what that does.

Also, try doing it from a fully extended push up position. Instead of doing it on your forearms do it on the palms of your hands. Try alternating reaching out with your hands again.

Another great variation I enjoy from the push up position is alternating bringing your knees up to your elbows. You can do it straight forward, right knee to right elbow or even more challenging, across your midsection, right to left, alternating back and forth. See how that feels.

Celebrity fitness trainer Harley Pasternak is a big fan of bodyweight exercises. One variation that he really likes is the Pike Plank.

How about for strength in your back

An additional variation to bring into play your posterior chain is the reverse plank.

This is a really good one. Some might argue, even better than the original.

With the reverse you lie on your back. Legs together and straight out. Then extend your arms out on both sides with your palms up. Pressing from your upper back and heels, lift your hips off the floor. And hold. See how that feels. Great for the posterior chain.

Do it for intervals just like the regular plank. I really like this variation as well. Make sure to have some music going so you don’t have to listen to yourself breathing.

4. The Mule Kick

If you’re looking for a full body workout that will tone and condition your body, look no further than the mule kick.

This is one that will definitely get your heart rate going and build up a good sweat.

Here’s a pretty good demo of proper form for the mule kick brought to you by the folks over at Beachbody. I apologize in advance for the music. You might want to turn down your volume.

Did you turn the volume off completely? That’s what I thought.

So a couple quick points. This is not to be confused with the single leg mule kick done one at time as a lift to work your glutes.

This is the full body, real mofo and trust me when you start doing it, you’ll see what I mean.

The variation that I prefer is keeping the legs together on the up kick but do what feels best for you. Even better, alternate from one to the other and see how it goes.

Another slightly easier version involves less of a kick. Instead of kicking up and out, just kick up keeping your knees bent and tap your butt with your heels.

In the beginning I’m guessing you’ll hate this one. But it just might grow on you. Great for a day when you are working your shoulders. You’ll see what I mean.

5. The Pull Up – A Must Have Bodyweight Exercise

This would probably be considered another granddaddy of bodyweight exercises. But I’ve already used that adjective so I’ll just say this is a big one.

Up until now you didn’t need anything other than your own body to perform the bodyweight exercises I’ve highlighted.

Granted, that may mean this is not as pure a bodyweight exercise but it still is so let’s just let that go.

So you’re going to have to grab onto something to do this one. I highly recommend a bar.

Some people might try a tree branch or ledge. But I’d still recommend a bar.

Although, hanging rings are great for this as well.

If you don’t have a bar you can get one from a sporting goods store. It’ll be affordable. Get one with the multi-directional grips. Totally worth it.

Here’s a great demo of proper technique for the pull up brought to you by the folks at Calisthenicmovement. This is one of the most thorough tutorials ever. They do a great job of covering all the variations of this amazing bodyweight exercise.

Quite a bit of info. in that demo. Lots of good stuff.

I’m a big fan of the arched back with scapular contraction because this really activates your back muscles. It also puts less strain on your shoulders.

You’re going to be doing lots of these over time and technique will be important in the long run to prevent injury and allow you to continue to do the movement for many years to come.

I also heard to put even less stress on your shoulders over time, use the alternative grip with your palms facing inwards. When you look at the multi-directional grip bar you’ll see what I mean.

Now if you haven’t done pull ups before you may be looking at this exercise and think… You’ve Got To Be Kidding! It can be a little overwhelming at first.

A great beginner’s variation to build muscle and strength

So here is what you do to get started.

Try a reverse pull up. This is where you put something under the bar so that you can get yourself up to the top position. Try a step stool or a chair. Give yourself enough room underneath so you can come down without hitting whatever you are using.

Alternatively, if you can grip the bar from a standing position, just jump up from the starting position and try to hold yourself for a second at the top.

However you get to the top position to start, simply lower yourself down slowly. This will help you to develop the grip and back strength to eventually do a proper pull up.

If you’re going to a gym, find the lat pull down machine. Doing sets with this type of machine will help you develop the strength needed to perform a proper pull up.

There you have it. These are some of the best bodyweight exercises out there. Fun to do and guaranteed to tone and strengthen your body if you stick with them.

There are sooooooo many more out there but these 5 are at the top of my list. I will probably do another post at some time if there is interest in others or if you want to know about more variations of the ones I mentioned.

These are great and really enjoyable to integrate into your bodyweight workout plan. Give them a shot and let me know what you think.


Also, if you’ve got others you’d like to share, I’d like to hear about them.

Boxer’s Partner Workout

Duke it out with a friend for this shadowbox and squat combo Piela created. He also mixes in strength moves to sculpt strong arms, abs and even legs.

Photo: Ryan Kelly / Daily Burn 365

3-minute warm-up:
30 sec jog in place
1 min jumping jacks
30 sec mountain climbers
1 min jump rope

Partner push-ups: Hold a high plank position facing your partner — you should be head-to-head. Each of you perform a push-up and when you reach the top of your plank, slap hands. (Alternate hand slaps after each push-up.) Do three sets of 10 to 15 reps.

Partner sit-ups: Lie on your backs, facing toward each other with feet flat on the floor and toes touching. As you come up to perform a sit-up, slap hands. Do three sets of 15 to 20 reps.

Jab-cross and squat combo: One partner continuously performs jabs and crosses, with a pause between each combo. The other partner simultaneously squats down, so as to dodge the punches. Continue for two minutes, then switch.

Partner leg lifts: One partner stands with feet hip-width apart, while the other lays down on her back (legs out straight) and holds onto the other person’s ankles. The partner on the ground lifts her legs straight up in the air (avoid bending the knees), as the standing partner pushes the feet back down toward the ground. The partner on the ground should tuck the pelvis upward, pushing the lower back onto the mat. Perform three sets of 12 to 15 reps, alternating partner positions.

Glove-to-glove punches: Stand facing your partner. Keep your hands up at your face as each person performs jabs, crosses and hooks with the same hand, so they hit each other. (If you don’t have gloves, step farther apart to avoid contact.) Make sure to turn shoulders and hips with each punch and to engage the abs the entire time. Repeat for one minute. Up the challenge by using hand weights (sans gloves).

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Boxer’s Strength Workout

Feel the burn from head to toe with these toning moves that Piela put together. You’ll use boxing as the warm-up to fire up your core muscles and get your heart pumping.

Photo: Ryan Kelly / Daily Burn 365

2-minute warm-up: Do one minute of a jab-cross combo as fast as you can. Immediately follow that with one minute of right and left uppercuts, as fast as you can.

Lying hip raises: Lie on your back with knees bent and feet flat on the floor. Lift your hips, creating a straight diagonal line from knees to shoulders. Straighten one leg, holding it just above the floor. Then lift it straight up, about 45 degrees (or more, if you can) off the ground. Engage your abs the entire time and keep your hips up. Lower the extended leg back down and repeat. Do three sets of 20 leg raises. Lower your hips back down to the floor briefly. Repeat on the other leg.

High plank: Get into a push-up position and hold for one minute. Keep abs tight and body in a straight line — don’t drop or raise the hips. If you want more of an abs challenge, extend one arm and the opposite leg and continuously alternate sides.

Bicycles: Lie on your back with your legs in tabletop position and your hands behind your head, elbows wide. Straighten your right leg out to a 45-degree angle, as you lift your left shoulder off the ground and move your left elbow toward your right knee. Switch sides and continue alternating. Do three sets of 25 reps on each side.

Crunches: Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head, elbows wide. Tighten your abs as you raise your head, neck and shoulders off the floor. Return back to the floor. Repeat for three sets of 25.

Donkey kicks: On all fours, extend your right foot up toward the ceiling, keeping your knee bent at 90 degrees and toes flexed. Your knee should be at hip height. Push your right foot up toward the ceiling a few inches, then lower it back down to hip height. Do 20 reps, then switch sides. Perform three sets.

 

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3 Boxing Workouts To Make You Sweat

Boxer’s Cardio Workout

You’ll get your heart rate up for this cardio routine, designed by Piela, which also tones your entire body. Perform the combinations below for one minute each. If you’re up for the challenge, Piela suggests using light weights while you punch.

Photo: Ryan Kelly / Daily Burn 365

2-minute warm-up: 30 seconds each of jumping jacks and high knees. Repeat a second time.

Jab and cross: Alternate jabs with your left hand and crosses with your right and continuously and as fast as you can. Make sure your punches go straight out and back to your face. Engage your core and turn your shoulders and hips toward your target.

Jump rope: Do this with an actual jump rope or just mimic the movement by rotating your wrists. Jump with feet together up and down or side to side.

Jab, cross, squat: Do a jab with your left hand and a cross with your right, then perform a squat. Pause briefly between each combination.

Burpees: Jump straight up with your hands in the air. Then, put your hands on the ground and jump your feet back to a high plank position. Jump the feet back up to your hands and explode back up off the ground. (Hate burpees? Try this variation.)

Uppercuts: Perform right and left uppercuts as fast as you can. Make sure to keep turning your shoulders with each punch and engage your core the entire time.

Forearm plank: Keep your back straight and flat, and hips in line with shoulders. Position elbows directly underneath your shoulders.  

Repeat the entire sequence one more time, skipping the burpees and planks on the second round.

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Top 3 Killer Boxing Workouts

You don’t need to start a fight to throw a few punches. Think of boxing as your go-to stress-relieving workout. You’ll not only knock out frustrations by releasing some feel-good endorphins, but you’ll also get a blend of hardcore cardio and strength training. In just 30 minutes, the fighting moves squash more than 375 calories and sculpt your back (lats, in particular), shoulders (or deltoids) and core.
 


Before you step into the ring, though, you’ll want to follow a few pointers on technique. Enter Rob Piela, owner of Gotham Gym in New York City and creator of Gotham G-Box (a group exercise class) in connection with WellPath. Heed Piela’s tips on how to pack a serious punch, then tackle one (or all!) of his three beginner-friendly boxing routines. Whether you want to kick up your cardio, build stronger muscles or do jab-cross combos with a buddy, there’s a plan for you.

Boxing Basics: 5 Steps to Look the Part

 

Photo: Ryan Kelly / Daily Burn 365

Step 1: Master the Boxing Stance
A. Stand with your feet a little wider than shoulder-width apart 

B. Step your left foot forward. Turn both feet 45 degrees to the right and bend knees slightly 

C. Bring your fists up to your cheekbones, keeping your elbows in by your sides. Your left shoulder should be in the front and the right shoulder behind. Get ready to punch.

Photo: Ryan Kelly / Daily Burn 365

Step 2: Practice Your Main Punch, The Jab
A. Start with the left hand. Keeping your elbow in by your side and your right fist up by your face, extend your left hand straight out in front of you. 

B. When your arm is almost fully extended, turn your wrist so your thumb faces down toward the floor. The jab should be quick. 

C. Snap your fist in and out, like a whip, with your hand coming right back to your face after you execute the punch.

  
Photo: Ryan Kelly / Daily Burn 365

Step 3: Put Power Behind Your Cross
A. For the right cross, starting from the bottom: Pivot your right foot so it turns inward and you’re on the ball of your foot. 

B. Your right hip and shoulder should turn forward with it, while you push your left shoulder and left hip behind you. 

C. With your left fist up by your face, move your right arm forward (keep your elbow in) and punch it straight out. 

D. Turn your wrist at the end of the punch, so your thumb faces down toward the floor. 

E. After you fully extend your right arm, snap it back to your boxing stance.

Photo: Ryan Kelly / Daily Burn 365

Step 4: Add Upper Body Oomph to Your Hook
A. For the left hook, from your boxing stance, turn to your right as you bring your left elbow up (bent 90 degrees) to about shoulder level. 

B. At the same time, your left heel pops up off the ground, as you pivot on the ball of your foot and shift your weight back onto your right leg. 

C. Bring the punch back to your face, resetting into your boxing stance.

 
Photo: Ryan Kelly / Daily Burn 365

Step 5: Attack from a Different Angle with Uppercuts
A. For the right uppercut: From your boxing stance, turn your right hip and shoulder forward. Keep your elbow in as you punch upward, thumb facing you. 

B. Bring your fist back to your face and return to your boxing stance. Bend your knees if you need to reach a lower target. 

C. For the left uppercut: Follow the same steps as the right uppercut, except this time, turn your left hip and shoulder forward and punch with your left hand, thumb facing you.

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