This is an exercise routine I used to perform in my garage. I found it to be an enjoyable and effective routine.
There is some explanative text after the routine, if you find the activities confusing. You will need a few things to do this routine:
- Jump rope
- Heavy bag & some sort of hand protection (gloves or wraps)
- Some sort of floor padding might be nice
I can not remember what I based it on or where I found it, but here it is.
ACTIVITY & DURATION
JUMP ROPE, 3 minutes
REST / JOG IN PLACE, 1 minute
JUMPING JACKS / SQUATS / STRETCH, 3 minutes: 20 seconds each, then rotate.
REST / JOG IN PLACE, 1 minute
SHADOW BOXING, 3 minutes. Alternate 90 seconds each:
REST / JOG IN PLACE, 1 minute
BOXING: ROUND 1 – HEAVY BAG, 3 minutes
REST / JOG IN PLACE, 1 minute
BOXING: ROUND 2 – HEAVY BAG, 3 minutes
REST / JOG IN PLACE, 1 minute
BOXING: ROUND 3 – HEAVY BAG, 3 minutes
REST / JOG IN PLACE, 1 minute
JUMP ROPE, 3 minutes
REST / JOG IN PLACE, 1 minute
SHADOWBOXING, 3 minutes.
REST / JOG IN PLACE, 1 minute
ABS / PUSH-UPS, 3 minutes Alternate the two.
REST / JOG IN PLACE, 1 minute
JUMP ROPE, 3 minutes
REST / JOG IN PLACE, 1 minute
RUN IN PLACE FAST, 3 minutes (Lift knees up high. Run hard.)
REST / JOG IN PLACE, 1 minute
STRETCH, 3 minutes
STRETCHING
Shoulder / Lat Stretch: Put arm across chest, then push it toward the center with opposite hand on elbow.
Triceps Stretch: Put hand over shoulder and push elbow down with opposite hand.
Hamstring Stretch: Bend at waist; touch floor with palms.
SHADOWBOXING
Don’t dismiss this old-school training method. If your technique is off when you perform in front of a mirror–where you can watch yourself–it won’t be correct when you’re on the heavy bag or in the ring. “Shadowboxing is like watching a videotape of yourself and self-correcting,” says former boxer Steve Petramale. “It’s a great way to study and improve your form.”
In your boxer’s stance, practice moving in all directions: forward, back and side-to-side. Next, incorporate some jabs with your steps. Throw your jab as you step forward with your lead leg. Shadowbox in slow motion to isolate troublesome combinations.
BASIC TECHNIQUE
To maximize your time on the bag, learn the fundamentals.
1. CLASSIC BOXING STANCE
Stand almost sideways to your imaginary foe (or bag), feet more than shoulder-width apart. If you’re right-handed, put your left foot forward and right foot back If you’re left-handed, reverse your positioning. Line up your front foot, hip and shoulders, with your weight equally distributed on the balls of each foot and your knees slightly flexed. You should feel balanced and able to move easily, as if dancing:
2. HAND/ARM POSITION
Keep your hands up in front of your mouth and chin, with the lead hand about six to eight inches ahead of the rear. Tucking the elbows in protects your ribs and recruits your hips into your punches for more power. The rear elbow should REST / JOG IN PLACE near your ribs. How will you know you’re doing it right? When you can, use your lead-hand knuckles as a “sight.”
3. THE PUNCHES
Properly thrown punches snap straight out from the chin, then retract straight back. This provides maximum power and minimizes the time your fist leaves your chin unguarded.
If you’re throwing quality punches, the bag should not sway wildly when hit. “If you snap the punch,” says Petramale, “you feel a solid thud and see the bag shudder.”
