TRAIN LIKE A FIGHTER: 5 Drills for an Intense Boxing Workout

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Get leaner and stronger with this HIIT style boxing workout. Our very own Arena boxing instructor, Morgan Miller, is giving you 5 drills guaranteed to get your heart pumping. Boxing can help improve your cardiovascular health, hand-eye coordination, relieve stress, and burn calories. This workout requires minimal equipment and can be done with or without a boxing bag. So get into fighting stance and let’s throw some jabs!

Trainer/Workout by:  Morgan Miller

Equipment: Dumbbells (5-12lbs), exercise band, boxing gloves (optional), boxing bag (optional)


 

Sprawl - Jab - Cross

Begin in a neutral stance. Bend over and place hands into a push-up position. Keep your core tight and kick legs straight back so the body is in a plank position. Hold for a second then quickly  hop forward so that your feet land behind your wrists. Stand up into fighting stance then throw a jab-cross (1-2). Repeat sequence for 1 minute without stopping.

Stance: In boxing, the strong side is back (in general, if you are right-handed, the right foot is back; left-handed, left foot is back). The front foot faces forward. The back foot creates an L-shape in relation to the front foot, pointing between a 45 and 90 degree angle. In kickboxing, shoulders and hips face forward and feet are as if standing in railroad tracks. Maintain a soft bend in the knees and a slight shift of weight into the balls of your feet. Keep your elbows in and hands near the face.

Jab: Start in fighting stance. Begin to shift weight into the lead side (left if you are right handed, right if you are left-handed). Allow the front foot to pivot or step forward and maintain a bend in the knee as the body weight shifts to the lead side. The core is engaged and hip to shoulder rotates forward as the weight shifts into the lead side. The elbow stays in tight, pointing down, and as the body weight shifts, the hand moves from the face, straight out to the “target.” Extend the arm on your lead side fully, but do not completely lock the elbow at the longest point of the punch. Lead side hand is relaxed at the face, but tightly clinched with thumb slightly rotated down where the moment of impact would occur. Exhale sharply as you punch. Keep the other hand by the face. Pull the hand back to the face, and rotate the body back to the starting point and back to fighting stance.

Cross: Similar to the Jab, but with your strong side, and most often, the strongest punch. Start in fighting stance. Begin to shift weight from your strong side, or the side that is back (right if you are right-handed, left if you are left-handed). Allow the back foot to pivot and maintain a bend in the knee as the body weight shifts from this side. The core is engaged and hip to shoulder rotates forward as the weight shifts around the spine. The elbow stays in tight, pointing down, and as the body weight shifts, the hand moves from the face, straight out to the “target.” Extend the arm fully, but do not fully lock the elbow at the longest point of the punch. Hand is relaxed at the face, but tightly clinched with thumb slightly rotated down where the moment of impact would occur. Exhale sharply as you punch. Keep the other hand by the face. Pull the hand back to the face, and rotate the body back to the starting point and back to fighting stance.

 
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Step Back - Cross - Hook - Jump Squats

Begin in fighting stance. Take a step back with your back foot first followed by your front foot so you're in fighting stance again. Repeat. After the second step back, throw a cross then a lead hook (2-3). Go to a squat position (feet about shoulder-width apart). Squat down, keeping your weight in the heels, chest up, abs engaged, and jump up. Repeat jump squat. Return to fighting stance. Repeat sequence for 1 minute without stopping.

Hook: Begin in fighting stance. Shift your weight into the lead side while rotating your foot. Keep your core engaged. Elbow starts in tight and as the body starts to rotate, bring the elbow up and remain strong behind the wrist so that the lead hand, elbow, and shoulder are on the same horizontal plane. Imagine the punching hand following the opposite shoulder. Lead hand position can be either vertical or horizontal. Exhale sharply through the rotation. The other hand stays by the face. Return to fighting stance.

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Jab - Cross - Lead Uppercut - Uppercut (with band)

Place an exercise band across the back (shoulder blade level) and under the arms. Grip the ends of the exercise band firmly in each hand. (Exercise band resistance should allow arms to extend out with challenge). Get into fighting stance. Throw jab-cross (1-2), lead uppercut (5), uppercut (4), without hesitation between punches. Reset into fighting stance and repeat for 1 minute without stopping.

Uppercut: Start in fighting stance. Begin to shift your weight into the lead side, allowing the foot to rotate. Keep your core engaged. Elbow starts in tight and as your body weight starts to shift into the lead side, the hand travels from the face to an angle upward with the palm rotating slightly upward. Exhale sharply through the rotation. The other hand stays by the face. Return to fighting stance.


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Lunges + Uppercuts (with dumbbells)

Get into a lunge position with most of your weight shifted into the heel of the front foot. Keep your back straight and core engaged. Hold light/medium dumbbells in each hand in fighting stance. Bend legs into a lunge, again keeping the weight mostly in the front foot. As you come up, extend your right arm into an uppercut. Remember not to swing, but to throw the punch from the face at an angle upward and slightly out. Alternate arms with each lunge. Do 10 reps each leg (5 uppercuts each arm), then switch to the other side. Repeat for 1 minute without stopping.

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Slip-Roll

Start in fighting stance and hold dumbbells in hands. Slip left, then right; roll left, then right--transitioning movement smoothly and without hesitation. Do 5 on the right and 5 on the left. Repeat for 1 minute without stopping.

Slip: Move head off the center line, using the shifting of weight in the body, instead of bending in the spine.


Roll: Bend in the legs and duck underneath the center-line while pivoting the back foot so that your weight shifts and you keep your center of gravity.

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If you enjoyed this workout, try Morgan’s boxing class at CG Arena! You can view our class schedule here.


Tosin Adebo