- Warm-up 5 minutes – primarily stretching
- 3 rounds Shadow Boxing
- 3-4 Rounds Sparing (twice a week)
- 3 Rounds Double End Bag
- 3 Rounds Heavy Bag
- 3 Rounds Jump Rope
- 3 Rounds Mitt Work
- 3 Rounds Speed Bag
- 20 minutes abs and stretching
Thursday, November 20, 2008
Old School Boxing
Here is another standard boxing workout. This one comes via Ringside and John Brown. For the full book from Ringside check out:
Well here's the workout:
In this program rounds are 2 minutes with up to 1 minute rest. If you follow this workout its about 1 hour.
The changes I would suggest are to replace the stretching warm-up with dynamic activities like footwork drill (The Line) and general muscle warm-up like Burpees, Push-ups, Pull-ups, Sqauts etc. Also the end of the workout should consist of similar exercises at a higher intensity, including medicine ball work, powerlifting (as long as its safe, not to tired), etc.
For those working out on your own I would suggest the Slip Line and Maize Bag as substitutions for the Mitt work.
(Please post suggestions, comments, or questions below)