Ever wonder how a boxer trains? Below Team Celsius Athlete, Manny “The AK-47” Dunham, gives us a modified sample of his a full body
If the workout listed below is too intense, take breaks and listen to your body.
Warm up- 5 minutes walking or jogging at an easy pace to get blood flowing and prepare your body for your workout. Then lightly stretch for 5 minutes.
If you are at the gym you can hop on the treadmill or you can take your workout outside for some fresh air.
Jog at a moderate pace for 15 minutes.
75 Sit ups
30 Side crunches on the left
30 Side on the right
20 Neck rolls up and down, left and right
1 minute working followed by 30 seconds of rest.
3 Rounds jumping jacks
3 Rounds of jump lunges.
3 Rounds of shadow boxing
40 Push ups
40 Sit ups
40 Side crunches (right)
40 Side crunches (left)
Rest 1 minute
Put on hand wraps or boxing gloves. 1 minute working followed by 30 seconds of rest.
3 Rounds shadow boxing (Imagine you have an opponent in front of you. Stay light on your feet and move quickly through the motions.)
6 Rounds punching bag (Using the large punching bag you can practice different types of strikes- cross body punch, double punch, triple punch, uppercut, hook…)
3 Rounds speed bag (Using the small bag that is usually hanging from a post, strike quickly and hard trying the keep the momentum and rhythm as fast as possible.)
Cool down and stretch after workout has been completed.
Remember that the moves listed above may be challenging. Listen to your body and make modifications when needed. When punching, be sure to not lock out your arms. Keep soft elbows and move quickly.
For more workouts and training tips, click here
. If you train for a specialized spot, please share your routine with us in the comments section below!