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In case you need some inspiration, here is an example of a workout that is great to do at home, targeting especially the core muscles besides the shoulders and arms. You can include breaks wherever you need them. It should take you about one hour and will most probably leave you sweaty and happy.
1. Warm up (10 min)
You really shouldn’t neglect the warm up part, because you can seriously injure yourself when you just start full speed punching without having warmed up your muscles first. Warming up your shoulders and arms is the most important, as these are the muscles that are most used while boxing. If you are using a punching bag, warming up your hands and wrists is equally important to avoid injuries. Make sure to warm up all your joints by moving your head, arms, hands, legs and feet in circles in one way and then the other and doing some torso, shoulder and hip rotations. You can also stretch your body to both sides. Then you can proceed with some classic warm up exercises like squats, jumping jacks or rope jumping.
2. Boxing sequences, speed 4 (5 min), speed 5 (5 min)
Now you can start boxing. Try starting at a slower rate and slowly increase the power of your punches to make sure to really warm up every muscle. You can choose which combinations you want to practice in the settings. Throwing out your punches at a lower speed also gives you the opportunity to check your technique. 10 minutes of boxing should really get your heart rate up already.
3. Core and glute muscle exercises (10 min)
Now get down to the floor for some muscle exercises. You can get creative here, but some of the exercises we like to do are sit ups, bridge, reverse crunch, Russian twist, flutter kicks, side leg raises, glute bridges and lunges. Do every exercise for about a minute and then change to the next one. You can also use this exercise part to train your leg and/or back muscles to make this a full-body workout.
4. Boxing sequences, speed 6/7/8 (5 min)
With your core muscles now really activated, you can now get to more intense boxing. Choose a speed that fits you, not requiring you to give 100%, but near it.
5. Plank variations (5 min)
To increase the burn you will probably feel by now in your abdominal muscles, arms and shoulders, get down to the ground again to do 5 minutes of plank variations. Possible variations might include side plank on both sides, extended plank, shoulder taps, reverse plank, mountain climbers and knee-to-elbow plank. We usually switch to the next variation after every minute.
6. Kick-boxing sequences, speed 6/7/8 (5 min)
Use the kick-boxing sequences to activate the legs as well. Already being towards the end of the session, it is now time to really give everything. Punch and kick with all the power you have or as fast as possible – as you prefer.
7. Cool down and stretching (10 min)
Nice! Now you can cool down and stretch all the muscles you just used. You can cool down by jogging on the spot and shaking your arms and legs. Stretching your shoulders and arms is again quite important here. You can stretch your shoulders by putting your arms above your head, behind your back and across your chest. You can stretch your legs and back by sitting down and reaching for your feet and doing the butterfly stretch. Stretch your arms and shoulders by putting one hand on a wall and by bending your arm to reach your back. Then you can also stretch your abdominal muscles by doing a so-called cobra, followed by a child’s pose, which is where we end the session.