Boxercise is a type of physical workout and fitness program that combines boxing with prolonged moderate-intensity exercise, such as aerobic exercise. Boxercise is an extremely enjoyable exercise class based on boxing training principles. It is a pad-focused workout that incorporates some old-school-style boxing training, resulting in a highly effective fitness class that is suitable for everyone. Boxercise is particularly popular among women because it allows them to participate in a boxing-style class without the pressure of sparring.
Boxercise is defined by Collins English Dictionary as (Individual Sports, other than specified) a system of sustained exercises combining boxing movements with aerobic activities.
Boxing can burn up to 600 calories per hour while shaping your arms, shoulders, core, and legs. And, because nailing the punch sequences requires intense concentration, boxing is an excellent way to train both your mind and body at the same time.
Boxing drill number one: skip rope
Skipping rope improves cardiovascular strength as well as coordination, timing, and rhythm, all while working nearly every muscle in your body.
Drill with the skipping rope:
- Maintain a relaxed upper body while jumping a quarter-inch off the ground.
- The rope comes into contact with the ground just in front of the tips of your toes.
- Keep your knees slightly bent.
- Allow your wrists to do the work while keeping your forearms horizontal to the ground.
- Maintain a close range of motion with your elbows.
- If you make a mistake, get right back into your stride.
Torso twist with medicine ball (Boxing drill No. 2)
In boxing, a standing side-twist with a medicine ball strengthens the core muscles while twisting your body to make punches more effective.
Torso twist drill:
- By slightly bending your knees in a squat position, you will work your quads and glutes as well as your shoulders and obliques.
- Use a 5- to a 15-pound medicine ball, depending on your fitness level. Hold the medicine ball in front of you with both hands, keeping your arms straight.
- Stand with your back to the wall and your legs slightly bent. Twist to the left at the waist, tapping the ball on the wall, then to the right. Pivot your left foot when you twist to the right, and vice versa. Continue for another two minutes.
Boxing exercise 3: Knees up
This knees-up drill will improve cardiovascular endurance, strengthen lower abs, and aid in the development of the coordination needed in boxing to match hands with feet.
- Standing on the floor, raise one knee to your waist, then the other, aiming for chest-high. While doing so, move steadily forward in a circle, forward and backward, or simply in place, depending on your space.
- Hands are held in the “hands-up” position until 30 seconds before your rest period, when you “punch up,” throwing punches directly above your head and bringing knees up at a much faster pace until your rest period timer goes off.
Jump squats are the fourth boxing drill.
Jump squats are useful for strengthening the legs and core in preparation for defensive boxing moves like the bob and weave.
Drill for jumping squats:
- Begin in a standing position with your feet shoulder-width apart, then drop into a squat and immediately push back up into a jump; try to jump at least one foot off the ground.
- When you get back to the ground, immediately return to the squat position, making sure your knees don’t go past your toes, and repeat the sequence.
- You can give your body momentum by swinging your arms.
- This is a great anaerobic exercise that works your cardiovascular system while also strengthening your quads, hamstrings, glutes, calves, and even your abs and back.
- If you get tired before the two-minute timer goes off, keep doing regular squats until your rest period.
Mini push-ups are the fifth boxing drill.
Mini boxer push-ups strengthen the triceps, deltoids, and back, all of which are used in boxing to “turn over” punches.
- Lie face-down on the floor and place your hand’s palm down next to your shoulders. Maintain your elbows in and your arms touching the sides of your body. Raise your entire body, then lower it. Simply raise your feet 6 inches off the ground.
- Raise your entire body at once, without arching your back. It is critical to keep your arms tight and close to your body.
- You can start on your knees and work your way up to doing push-ups on your feet.
- If your arms become too tired before the timer goes off, straighten them completely and hold your body up until you are ready to resume the push-ups.
Core strengthener boxing drill No. 6
This exercise requires you to lie on your stomach over a basketball. This exercise will strengthen your abs, obliques, and back muscles while also teaching you to keep your core tight. This will prevent you from being knocked out cold if you are caught with a body blow!
Drill for core strength:
- Lie face down on a basketball, with your stomach (between your hips and ribcage) on the ball.
- Spread your arms and legs wide and straight out, then roll your body from left to right on the ball, keeping your knees and elbows off the ground.
- The key is to keep your abs as tight as possible.
- Include this workout in your regular workout routine and think about taking a boxing class. Boxing burns calories improves cardio health and transforms you into a lean, mean fighting machine.
Females account for 40% of MMA fans. A Toronto trainer, Sammie Kennedy, has launched Femme Fitale, a new program for women to learn kickboxing and MMA skills without being intimidated by male partners twice their size. Who has been doing it for years? Instead of air-punching, the workout includes partnered pad work and cardio kickboxing.
“Kickboxing with pad work and MMA conditioning is the ideal routine for taking a woman’s exercise program to the next level,” Kennedy says. According to her, the use of kickboxing pads encourages women to burn more calories by engaging their muscles in each move. Learning actual self-defense techniques that can be used in threatening situations provides empowerment. The program is designed to be increasingly difficult so that women can see themselves getting stronger week after week, with a focus on trouble areas like abs and glutes. There’s a reason Hilary Swank looked so good in the award-winning film Million Dollar Baby.
As more women choose kickboxing as part of their weekly exercise routine, the perception that boxing is too dangerous for women is changing. According to Mixedmartialarts.com, kickboxing is the fastest-growing sport in the world, with women’s interest on the rise, and women account for 40% of UFC enthusiasts, a figure that will grow with increased media coverage of the sport, according to Kennedy.
“A great boxer plays chess, and an average boxer plays checkers,” as the saying goes. Practicing jabs and punches with a partner teaches women the sport’s competitive skills of timing, footwork, and moves to out-think and surprise the opponent. At the Summer Games, keep an eye out for those perfectly timed counterpunches in the ring.
Refining boxing skills requires coordination as well: Moving the head, bobbing and weaving, slipping and ducking by bending at the waist to maintain punching position are all effective types of boxing movement that build strength and endurance. The Femme Fitale program results in a sleeker, more toned physique as well as a boost of confidence.
This type of workout requires focus and hard work, but the benefits are numerous, according to Kennedy: “There is something so exhilarating about punching and kicking not only are you getting in a great workout but you’re also achieving more mental clarity and stress relief, all of which are positive things.”
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.