Pushing Your Limits: A Professional Boxing Training Program
If there is one activity capable of transforming your physique and making it lean in a short period of time, it is boxing. That is why more and more fitness clubs around the world are adding martial arts classes to their schedules. “Boxing builds strength and endurance by engaging virtually all muscle groups , which contributes to rapid fat loss», notes Eric Kelly, a boxing and combat training coach at the legendary Gleason’s Gym in New York. — Every punch engages the entire body: from shoulders to heels!»
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start your workout with 5 minutes of jumping rope (no need to complicate the moves—just jump without twisting). Then move on to 10 compound strength exercises that target all major muscle groups. “Once you’ve mastered the technique, increase the intensity of your workouts,” advises Kelly. “Follow the example of professional boxers: they don’t stand still, but are constantly moving. When you stop, your muscles cool down and lose elasticity.”
If your body needs a break between exercises, keep moving lightly: jump in place or jog at a slow pace so you don’t cool down. It’s important to remember: this isn’t a fight in the ring, but you should be ready for any situation. So train as if you’re fighting for the championship trophy. “Stepping out of your comfort zone during training strengthens not only your body but also your spirit—it builds confidence that will help you cope with any life challenges.”
Follow this program, and in a month you’ll notice changes: your figure will be slimmer, your muscles stronger, and your reactions faster. “Just look in the mirror to see the progress,” says Kelly. “That’s what’s really worth striving for.”
- Workout routine: Start with a 5-minute warm-up, then perform each exercise in sequence. Repeat the entire circuit 1–2 times. It is recommended to work out 3 times a week, every other day.
- Equipment needed: a jump rope.
- Warm-up: Jump rope for 5 minutes straight. The key is not to stop and to gradually increase the difficulty as you get comfortable: jump once per rotation, try two rotations, or jump on one leg then the other, and do side jumps. Control your breathing—the goal is to warm up your body, not to exhaust yourself before starting the exercises.
1. “Duck walks”
This exercise primarily targets the abs, quadriceps, and calves.
Stand up straight with your feet shoulder-width apart. Bend your arms at the elbows and raise them behind your head so that your fingers touch the back of your neck. Squat down until your hips are lower than your knees, and take 30 steps forward (as shown in the illustration). This is one set. Repeat 2–3 times.
2. “Diamond” push-ups
This exercise targets the shoulders, abs, triceps, and hamstrings.
Assume a plank position on your palms, placing them close together so that your hands form a diamond shape and your elbows are spread out to the sides. Lower yourself as low as possible, keeping your body straight from your shoulders to your heels (A). Then do a push-up and shift your hands slightly closer to your feet, lifting your hips upward (B). Repeat the push-up, shift your hands again, and continue the movement until you are in the “downward-facing dog” position. Do a final push-up and return to the starting position. A cycle of 3–4 such push-ups counts as one repetition. Perform 2–3 sets of 4 repetitions.
3. Burpees with a kick
A high-intensity workout for the shoulders, chest, abs, triceps, glutes, quadriceps, and calves.
Stand up straight with your feet shoulder-width apart and your arms hanging at your sides. Squat down and place your palms on the floor in front of you (A), then jump your feet back into a plank position. Lower your chest and hips toward the floor (B), then push back up into a plank and jump your feet toward your palms. Jump as high as possible and land in a fighting stance: left foot forward, fists by your chin. Instantly deliver a kick with your left hand straight forward, slightly rotating your hips and directing your fist downward (B). Then deliver a powerful punch with your right hand, pivoting on your right foot and pushing your hips slightly forward. One such sequence counts as one repetition. Perform 15 reps, switch sides, and repeat. Do 2–3 sets.
4. Jumping squats
Works the abs, glutes, quadriceps, and hamstrings.
Stand up straight with your feet shoulder-width apart. Bring your hands behind your head, touching the back of your head with your fingers. Lower into a squat, balancing on your toes with your heels lifted, and leaning your torso slightly forward (A). Jump as high as possible (B), then land softly back in the starting position. One jump counts as one rep. Do 2–3 sets of 20 reps.
5. “Lizard”
Strengthens the shoulders, chest, abs, and triceps.
Assume a plank position on your hands and toes. Step forward with your left hand and right foot, bringing your knee out to the side, keeping your body above the floor (as shown in the image). Then push back up and step forward with your right hand and left foot. Move forward, alternating sides. Perform 2–3 sets of 20 such “steps.”
6. “Swing”
Main focus on the abs and quadriceps.
Lie on your thighs with your legs extended forward and your arms resting alongside your body on the mat. Lift your torso and arms straight forward (A), raising your legs about 30 cm off the floor. Balancing on your tailbone, pull your bent knees toward your chest (B). Slowly return to the starting position. One cycle equals one repetition. Perform 2–3 sets of 20 repetitions.
7. Torso twists
Works the abs, including the obliques
lie flat on your back with your legs extended and your arms relaxed at your sides on the floor. Lift your torso, bend your arms at the elbows, and bring your palms together in front of your chest while simultaneously lifting your legs about 30 cm (as shown in the photo). Rotate your torso to the right. Alternate between turning to the right and left, returning to the starting position each time. One full cycle counts as one repetition. Do 2–3 sets of 25 repetitions.
8. Plank with arm switch
Engages the triceps, chest muscles , abs, quadriceps, and calves.
Assume a forearm plank position. Keeping your hips stationary, shift your weight to your left arm and place your right palm on the floor (as shown in the photo). Then switch sides by placing your left hand on the floor and lowering your right elbow into a plank. Return to the starting position, lowering yourself first onto your right forearm, then onto your left. Repeat, starting the movement with the other arm. One such cycle counts as one repetition. Do 2–3 sets of 15 repetitions.
9. Lunges with arm strike
This exercise targets the triceps, abs, glutes, quadriceps, and calves.
Stand up straight with your feet shoulder-width apart, bend your arms at the elbows, and clench your fists near your chin. Step forward with your left foot so that your knees form a 90-degree angle, and deliver a powerful straight punch with your left hand (as shown in the photo). Repeat the movement on the other side. One set consists of 15 repetitions per leg. Perform 2–3 sets.
10. “Superman” exercise
Focuses on the abs and lower back muscles.
Lie on your stomach with your legs straight, arms bent at the elbows and placed behind your head, fingers barely touching the back of your neck. Slowly lift your torso and legs as high as possible at the same time, hold this position for 5 seconds (as shown in the photo). Then lower yourself smoothly back to the starting position. One such lift counts as one repetition. Perform 2–3 sets of 10 repetitions.
