We are living hard and complicated times all around the world and businesses, such as boxing gyms, are probably closed. But, don’t worry, we have thought about this and prepared some boxing home workouts that will allow you to stay in shape, even if you do not have all of the equipment at home.
In the case that you have arranged a space to build your own boxing gym at home, then you can probably repeat almost all of the exact same routines you already practiced with your trainer at your gym and you will find below routines you can implement on your own (keep reading!). However, if all you have with you are a pair of gloves (and even if you don’t), it’s ok, we have also created a list of exercises for you so you can try some boxing home workouts.
Start your boxing home routine with a warm-up
First of all, as we are sure you already know, you need to warm up. Failing to warm your muscles up before training could harm you. You could tear something up and especially during the quarantine, because of the coronavirus Covid-19 outbreak, it is more important if you do not have the need to go to the emergency room.
However, quarantine or not, you need to warm up before doing heavy boxing work. You can go check out our boxing warm-up tips, or you can also keep reading! Don’t forget that the exercises for warming up our muscles before training have to be specific for the skills you will be practicing later, so here are some suggestions for you:
- Shape suggests three minutes of jumping rope, which is perfect for getting your blood pumping. Jumping rope is a traditional boxer’s warm-up, and if you do not have a rope, you can pretend you are holding one.
- Men’s Health published some suggestions for good boxing warm up by three-time welterweight champ Antonio “the Tijuana Tornado” Margarito. The objective is to repeat 12-15 times each:
- Do some arm circles first in a forward motion and then in a backward motion;
- Swing both arms out to the sides and then cross them in front of your chest;
- Next are some shoulder slumps. Tuck your chin toward your chest and drop your shoulders. Then, bring your chest slightly forward, pull your shoulders back, raise your chin and finally lift your chest while you arch your back slightly;
- Finish with some hip circles. Put your hands on your hips, spread your feet apart and move your hips is a clockwise motion and the counterclockwise.
- Finally, from Very Well Fit, we have the following warm-up suggestions that you will need to do for 30 seconds each:
- Jog in place;
- Jumping jacks;
- Air squats;
- Shadow boxing;
- High plank to downward dog.
We recommend you choose a combination of the suggestions we just gave you until you feel warm enough (which normally takes from 5 to 10 minutes). Create your own routine! And if you need some inspiration and prefer to be guided, you can take a look at the following video, which is a boxing warm-up we love!
Best boxing workouts to do at home if you have equipment
If you have boxing equipment at home, such as a heavy punching bag, then continue reading this section of the article. If this is not the case for you, then scroll down for some boxing workouts at home we have put up together for you.
- Jab – cross – squat
Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise.
You should stand facing the punching bag in a boxing stance with feet shoulder-distance apart and one foot in front of the other. Read more about the correct boxing stance here. Next, position your hands as if you were ready to punch and remember to always leave one hand protecting your face.
Then, throw two punches in quick succession. Jab with your left arm, then cross with your right and finally do a squat.
- Cross punches with your dominant side
Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise.
This exercise is perfect for working out the shoulders and arms. You will need to make sure, however, that you are punching with everything you have and keeping your abs tight while you do it, as well as your face protected with your non-working hand.
Remember that when you do a cross you need to transfer your weight forward as you take a swing. Right-handed boxers should set up in a boxing stance with the left foot forward and the weight should be primarily on the back foot. This will help shift your center of gravity slightly away from the heavy bag.
- Cross punches with your non-dominant side
Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise.
This exercise is the same as the one we explained right above, but focusing on your non-dominant side, meaning you should switch arms.
- Lunge – Jab – Cross
Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise.
Stand facing the punching bag and do a step backward with your right foot to perform a reverse lunge. Powerfully stand up straight again and do a front kick (this will help you work on your balance). You can kick the bag if you want to. Then, bring your leg down and do four cross punches, alternating hands.
Next, switch sides and repeat everything with the other leg and continue to alternate sides until the 45 seconds are completed.
- Hooks with the dominant side
Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise.
For this exercise, you should start in a boxing stance with your dominant foot staggered back. Turn your front foot in 45 degrees and center your weight between your legs. Then, lift the back heel off the ground and bring your hands up to your face. In this position, perform successive hook punches with your dominant hand.
Twist your back hip forward and pivot on your back foot while doing the hooks. This will allow you to punch the bag at an angle. Pivot back and repeat for 45 seconds.
- Hooks with your non-dominant side
Do this combination for 45 seconds and 15 seconds rest before moving on to the next exercise.
Repeat the same exercise you just did but with your other hand and proceed to the next challenge.
- Burpee with pushup – straight punches – hooks
This is the last exercise of the series and you should also do it for 45 seconds before resting, so push hard and finish strong!
Stand about an arm’s length away from your punching bag and place your feet hip-distance apart. Perform a burpee (squat down, place your hands on the ground under your shoulder and do a plank, the core is tight. Then do a pushup and press back to plank position. Finally, step or jump your feet toward your hands and finish with a jump in the air).
Immediately punch the bag with a straight punch for your left and then your right. Finally, do a left and a right hook.
These exercises are also great boxing workouts at home for weight loss. So, if you have been trapped by the quarantine “Bermuda Triangle” (couch-fridge-laptop), we are sure that you will begin to lose those extra pounds that you have accumulated during the past few weeks.
workouts for boxing without equipment
Do you have no boxing equipment at home? Even if you do not even own a pair of gloves, it is ok, keep reading because we have a workout just for you where no special gear is needed!
However, remember that whether you are using equipment or not, these -or any other – boxing training home workouts have to start with a warm-up. As we explained at the beginning of this article, you need to help blood circulate through your muscles for at least five to ten minutes. Are you ready? Keep reading!
- Jab – cross – jab – bob and weave
Do this exercise for ten repetitions per side and move on to the next.
Stand with your right foot forward and your arms protecting your face. Next, throw a right jab, a left cross and another right jab. Then, bring your arms back to a guard position and quickly bob and weave from left to right as if you were doing a quick squat. All of this is one rep. You have nine more to go!
Change your stance and repeat then more times.
- Pushups
Do this exercise for ten repetitions and move on to the next.
Start in a plank position, your hands should be right under your shoulders and your abs tight. Lower your body until your chest is just a few inches away from the floor. Press halfway up and go back down and finally press all the way back up. This is one rep, continue to complete the set of ten. If this is too challenging for you, drop to your knees.
3. Double jab, cross, jab, cover
Do this exercise for ten repetitions per side and move on to the next.
Another exercise part of these boxing home workouts is this great combo. Stand with your right foot forward and arms guarding your face. Throw a double jab with your left arm and then do two jabs in a row. Continue with a right cross punch and a single jab on the left. Finally, cover yourself as if an imaginary opponent was throwing a punch at you. Reverse to the left side and complete one rep. You have nine more to go!
4. More pushups
Do ten reps of the same pushups you did before.
5. Jab – cross – hook – bob and weave
Do this exercise for ten repetitions per side and move on to the next.
This exercise is similar to the one you did before but instead of the jab before the bob and weave you will do a hook. So, the combination goes like this: stand with your right foot forward, arms protecting your face, throw a right jab, left cross and a right hook in that order. Bring your arms back and bob and weave. Repeat for ten times total.
6. Bicycle crunches
Do this exercise for 20 repetitions per side and move on to the next.
For this exercise, you will need to lie down with your knees bent into your chest and arms on a guard position. Lift your head, shoulders and your upper back off the ground and perform a bicycle crunch by twisting your left shoulder toward your right knee. At the same time, the left leg extends out straight and parallel to the ground (without touching it). Then, repeat on the other side to complete one rep.
7. Jab, cross, uppercut, and cover
Do this exercise for ten repetitions per side and move on to the next.
Similar to the one you already did, begin standing with the right foot forward and arms on guard. Throw a right jab, a left cross punch, a right uppercut and cover.
8. More bicycle crunches
Repeat another set of 20 bicycle crunches.
9. Cardio finisher
Finally, finish up with some cardio doing jumping rope. Whether you have a real rope or an imaginary one, do this exercise for five minutes. Do not forget to stretch after you finish!
What do you think about these boxing home workouts? Have you found the energy and motivation to workout at home or are you still stuck in the “Bermuda Triangle”? If you need some extra inspiration, take a look at our list of favorite boxing movies or at some of our favorite boxers of all time and get off the couch! You can take advantage of this time at home to be in shape and healthy. Stay safe!
