Boxing at home :
Train to be a lightweight or a heavyweight in just 15 minutes a day.
Is it possible to build the body of a bruiser without getting injured or bruised? Well you can do this training in your own home with a few simple items.
Here are some items you will need for a home boxing workout: A pair weighted gloves (8 ounces will be enough, to get started), a jump rope, a timer for counting down (you can down load free ones for your computer), some light dumbbells, and a bit of space place to do push-ups and crunches ,and optionally a punching bag.
The time it takes to complete a workout depends on your level of fitness and commitment. The workout below can be completed in 15 to 20 minutes or less depending on your level of fitness. Just change the time for each workout accordingly as you get fitter you can do each regime for longer. Start at 15 to 30 seconds then work your way up to longer as you develop your strength and speed and stamina. Try to work each part of your body on alternate days ,work your arms and upper body one day then your legs the next etc. As you get fit you can start to work against the clock like in a real boxing match. If you really train hard you will soon realize that a 3 minute round seems to take forever.
A simple Boxing Circuit to get started.
1. Using the weighted gloves start shadow boxing using controlled punches against your make believe opponent. Use smooth jabs and punches and try not to over extend your arms as you don’t want any injuries. Do four to six punches to the head area then six to the imaginary body. Keep up this alternating routine until you reach your time limit of 15 to 30 seconds. Later on you can do other combinations of punches and do some weaving to avoid imaginary punches back at you and extend your time. When your time is up take a short 15 to 30 second break.
2.Starting with both feet together and your elbows close to your body begin jumping the rope staying close to the ground, keep this up as fast as you can for your designated time limit or until you tire. Have another rest for fifteen to 30 seconds or more.
3. Start off with some push-ups starting on the floor and keep them smooth and fast until you reach your pre-set time. Make sure to keep your body straight and lower yourself each time until your upper arm muscles are lower than your elbows. If you need it have another 15 to 30 second break.
4. Lying on the ground with your hands behind your head and your feet on the floor ,lift your shoulders off the ground hold for a second or two then lower and relax for a second or two. Repeat the process this time keeping your upper body on the floor and raise your legs towards the ceiling. Repeat this for your time limit of 15 to 30 seconds. Have another 15 to 30 second rest if you need it.
5.
Starting on your feet this time pick up a set of 5pound weights or whatever weights you have(start small if you are unfit)and start doing some bicep curls. Keep this up for your 15 to 30 seconds then do some military type curls. Try to combine the two exercises by raising the weights from the bottom of the curl position to shoulder height, then again lifting them above your head. Keep this up for two to four minutes depending on your level of fitness. Then have a break. Keep doing this routine from 1. To 5. For up to 15 minutes each day but don’t overdo it in the early stages of your training.
6.
As your level of fitness increases you can increase your workout times each week and also increase the weights. If you get overly sore- tired muscles or start to cramp then stop the routine for a day or two to let your body heal.
When you get fit and are getting confident it is then advisable to go to a gym or boxing training center for more training if you would like to become a boxer.These people can show you how to defend your self and all of the right moves. There are also some good downloadable home training programs you can try that I will link to below.
The Boxing Blue Print
Here are some items you will need for a home boxing workout: A pair weighted gloves (8 ounces will be enough, to get started), a jump rope, a timer for counting down (you can down load free ones for your computer), some light dumbbells, and a bit of space place to do push-ups and crunches ,and optionally a punching bag.
The time it takes to complete a workout depends on your level of fitness and commitment. The workout below can be completed in 15 to 20 minutes or less depending on your level of fitness. Just change the time for each workout accordingly as you get fitter you can do each regime for longer. Start at 15 to 30 seconds then work your way up to longer as you develop your strength and speed and stamina. Try to work each part of your body on alternate days ,work your arms and upper body one day then your legs the next etc. As you get fit you can start to work against the clock like in a real boxing match. If you really train hard you will soon realize that a 3 minute round seems to take forever.
A simple Boxing Circuit to get started.
1. Using the weighted gloves start shadow boxing using controlled punches against your make believe opponent. Use smooth jabs and punches and try not to over extend your arms as you don’t want any injuries. Do four to six punches to the head area then six to the imaginary body. Keep up this alternating routine until you reach your time limit of 15 to 30 seconds. Later on you can do other combinations of punches and do some weaving to avoid imaginary punches back at you and extend your time. When your time is up take a short 15 to 30 second break.
2.Starting with both feet together and your elbows close to your body begin jumping the rope staying close to the ground, keep this up as fast as you can for your designated time limit or until you tire. Have another rest for fifteen to 30 seconds or more.
3. Start off with some push-ups starting on the floor and keep them smooth and fast until you reach your pre-set time. Make sure to keep your body straight and lower yourself each time until your upper arm muscles are lower than your elbows. If you need it have another 15 to 30 second break.
4. Lying on the ground with your hands behind your head and your feet on the floor ,lift your shoulders off the ground hold for a second or two then lower and relax for a second or two. Repeat the process this time keeping your upper body on the floor and raise your legs towards the ceiling. Repeat this for your time limit of 15 to 30 seconds. Have another 15 to 30 second rest if you need it.
5.
Starting on your feet this time pick up a set of 5pound weights or whatever weights you have(start small if you are unfit)and start doing some bicep curls. Keep this up for your 15 to 30 seconds then do some military type curls. Try to combine the two exercises by raising the weights from the bottom of the curl position to shoulder height, then again lifting them above your head. Keep this up for two to four minutes depending on your level of fitness. Then have a break. Keep doing this routine from 1. To 5. For up to 15 minutes each day but don’t overdo it in the early stages of your training.
6.
As your level of fitness increases you can increase your workout times each week and also increase the weights. If you get overly sore- tired muscles or start to cramp then stop the routine for a day or two to let your body heal.
When you get fit and are getting confident it is then advisable to go to a gym or boxing training center for more training if you would like to become a boxer.These people can show you how to defend your self and all of the right moves. There are also some good downloadable home training programs you can try that I will link to below.
The Boxing Blue Print
This is a program designed especially for people wanting to learn the art of boxing it covers training for the inexperienced boxer up to advanced techniques and training there are also two bonus e-books with this program .Check it out here the Boxing Blue Print This program is no longer available I will add another when i find a suitable replacement .