Already in my late teens and early twenties I went to kick boxing classes. At the time it was quite rare for a girl to go boxing, especially kick boxing. Also knowing that I sort of grew up in the middle of nowhere, I was about the only girl in the village who was boxing.
Lucky for us women, it is much more common these days for girls to choose a form of boxing as a sport. Besides, "normal" boxing routines, you can also go for kick boxing, mixed martial arts or Muay Thai boxing, which I did before the lockdown kicked in... What is also very popular are the boxing inspired cardio and strength trainings offered nowadays. Those variations are perhaps great for you if you prefer not to have too much intense physical body contact with others, because it surely is intense.
Why is boxing great for you as sport? Boxing is just the best high-intensity, kcal burning activity you can do. You will gain cardiovascular strength, burn fat and tone your full body!
Below seven reasons to include boxing (inspired) training in your sport routine and a 30 minutes workout good for building endurance, building strength and burn baby burn! 🔥
1. You’ll stick at it
Running on a treadmill is boring! Boxing means punching and ducking and jumping your way to fitness, a healthier heart and calorie burn. And we all know the fun factor is the biggest predictor of whether you’ll consistently work out.
2. It’s a full-body workout
All that punching, jumping and agility requires a surprising amount of strength from your whole body. Think about incorporating squats, push-ups, planks or even weighted medicine ball exercises into your next session.
3. You’ll love the effects it has on your body shape As well as being a full-body workout that shapes your whole body, it offers the perfect mix of muscle-building strength training and kcal-burning cardio. You’ll always work up a sweat.
4. It knocks out stress Getting out all your anger and stress on a punching bag or shadow boxing, is the best way for a bit of clarity in your head; body, mind and soul in balance.
5. It punches up your confidence Hitting that boxing bag, upper-cutting into pads with a partner, or even shadow boxing on your own will release a massive dose of endorphins. And you’ll get a real kick out of hitting harder and faster with every workout. (Oh, and enviable arms will soon be yours.)
6. You’ll become more sharp Boxing is absolutely the best sport to improve your hand-eye coordination! Not to mention your reflexes and reaction time. If you can try punching a speed bag –you need to see the target, react almost instantly and then punch it, almost all in one motion and while the target is moving!
7. You can box anywhere You don’t need much equipment to complete a hardcore boxing workout and work up a heavy sweat. It’s also a fun thing to do with your best mate.
Boxing can be done anywhere, anytime, so no excuse and let's get started!
Boxer burner 🔥
Warm-up
0:20 backwards shoulder gators
0:20 forward shoulder gators
0:50 walkouts
0:30 star jumps
0:20 body weight squats
0:15 quick feet
0:30 high plank shoulder taps
Round 1
0:20 boxer bounce
0:20 left combo 1, jab cross jab
0:20 right combo 1, jab cross jab
0:20 squat pulses
0:20 left combo 3, jab cross upper cut
0:20 right combo 3, jab cross upper cut
0:20 boxer bounce
0:20 left combo 2, jab cross hook
0:20 right combo 2, jab cross hook
0:30 reverse lunges
0:20 boxer bounce
Round 2
0:20 push ups
0:20 alternating hooks
0:20 boxer bounce
0:30 sit-up twist, right leg
0:30 sit-up twist, left leg
0:20 squat pulses
0:30 straight leg bicycles
0:20 squat jumps
0:20 left combo 1, jab cross jab
0:20 right combo 1, jab cross jab
0:20 modified press up low hold
0:20 boxer bounce
0:20 left combo 2, jab cross hook
0:20 right combo 2, jab cross hook
0:20 chest to floor burpees
0:20 left combo 3, jab cross upper cut
0:20 right combo 3, jab cross upper cut
0:20 boxer bounce
0:30 alternating split jumps
Round 3
0:30 squat front kicks
0:20 quick feet
0:30 high plank
0:40 squat side kicks
0:15 quick feet
0:30 plank wraps right side
0:30 plank wraps left side
0:30 squat front kicks
0:20 boxer bounce
0:30 squat side kicks
0:30 chest to floor burpees
0:20 push ups
0:20 boxer bounce
0:30 left combo 3, jab cross upper cut
0:30 right combo 3, jab cross upper cut
0:40 mountain climbers
Cool down... 🙏
Kommentare