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2 Great Boxing Workout ideas

2 Great Boxing Workout ideas:


Hey guys! It’s Travis here today with a few boxing workout ideas. There are 2 drills that I would like to share with you: 2 minutes on, 30 seconds off for 2 rounds each (so 2 rounds for the boxer and 2 rounds for the pad holder). I like to mix it up so both the boxer and the pad holder do a bit of running so they both feel like they’re working out the entire time as opposed to only when boxing.

Before we get started, remember to get your FREE copy of our Boxing Drills for Uneven numbers here.

Boxing drill 1: The boxer works through 10 straight punches, 10 uppers and 10 highs. Then, the pad holder is going to lunge until our fist cone which is set up at a third of the basketball court, then the pad holder runs a shuttle and comes back so the boxer can do 20 straight punches, 20 uppers, 20 highs. While the pad holder works through their activity, the boxer does 3 rear lunges or jumping lunges (6 in total) and then they go into jump squads until the pad holder is finished. And then it’s 30 of each punch.


Boxing drill 2: The second drill is more of an ab-based drill, same concept: 2 minutes on, 30 seconds off. We have the boxer on the ground and the pad holder standing. This time we’re going two to tens sit ups (2 punches, 4 punches, 6 punches, 8 punches and 10 punches). Then the pad holder does squad jumps to that first cone and runs to the end of the court and back while the boxer is holding a plunk. Once the pad holder gets back, they go again until the time runs out.

These drills are great to keep high energy in the room and to make both participants work hard in your Bootcamp. Both drills end up going for about 20 minutes.

I hope you enjoy today’s workouts and give them a try.

Do you need more Boxing drills and workouts? If you’d like an endless list of workout ideas, then get your FREE copy of our Boxing Drills for Uneven numbers here.