Top 8 Warm Up Exercise for Boxers

8 Punching Bag Exercise Every Boxer Must Practice

LEVEL 1

Make sure to do a warm up before these exercises. These exercise are to be performed continuously according to the time mentioned in the respective exercise

1. Jab, Cross and Squat

45 seconds exercise, 15 seconds rest

  • Stand in front of the punching bag with your feet shoulder distance apart
  • Now make sure you are standing in staggering form
  • One feet will be ahead the other feet.
  • Make sure that your toes of the front foot are in alignment with your back foot
  • Both the feet should be at an angle of 45 degrees with the punching bag to ensure mobility and balance
  • Now, raise your hands to so as to keep both the hands in the punching position
  • One hand should be shielding your face at all times to prevent yourself from a hypothetical punch of the opponent
  • Through two punches back to back in quick succession. First go at the bag with the left hand and then with the right hand
  • After the punching sequence get down low to the squat position to prevent the jab from the hypothetical opponent
  • Now repeat the trio of two punches and squat for 45 seconds continuously without a break

2. Cross Punches (Superior Side)

45 seconds exercise, 15 seconds rest

  • This exercise is straightforward in its purpose but difficult to implement properly.
  • Here stand in the boxing position with your feet staggered
  • If your dominant side is right side then take your left foot forward and keep your right foot behind such that the toe of left feet is in line with the heel of the right feet
  • This position is also termed as power position
  • From here throw punches with full force from the right hand towards the bag.
  • Make sure to utilize full power to hit the punch
  • Once you hit the punch return to the power position wherein you have one hand shielding your face, in this case it will be the left hand.
  • Do this exercise for 45 seconds. With full intensity this will be a very difficult exercise.

3. Cross Punches (Non-Superior Side)

45 seconds exercise, 15 seconds rest

  • This exercise is straightforward in its purpose but difficult to implement properly.
  • Here stand in the boxing position with your feet staggered
  • If your dominant side is right side then take your right foot forward and keep your left foot behind such that the toe of left feet is in line with the heel of the right feet
  • This position is also termed as power position
  • From here throw punches with full force from the left hand towards the bag.
  • Make sure to utilize full power to hit the punch
  • Once you hit the punch return to the power position wherein you have one hand shielding your face, in this case it will be the right hand.
  • Do this exercise for 45 seconds. With full intensity this will be a very difficult exercise.

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LEVEL 2

These exercise are to be performed continuously according to the time mentioned in the respective exercise

4. Side-Kick Punch Combos

120 seconds of exercise and 30 seconds of rest

  • For the starting position stand one leg’s distance away from the bag and then with right side facing towards the bag.
  • Get to the starting position and lift your right leg and kick the bag
  • Make sure to extend your leg completely while kicking and maintain your body balance
  • Repeat the kick with 10 times with the right leg
  • Now change the position and get to the punch position as described in the previous exercise.
  • Now, punch 30 straight and strong punches with the right hand
  • Without any break switch your position to the side kick position and kick with the left leg.
  • Repeat this exercise 10 times
  • Now change the position and get to the punch position as described in the previous exercise.
  • Now, punch 30 straight and strong punches with the left hand.

5. Lunge, Kick and Jab cross

45 seconds exercise and 15 seconds of rest

  • Stand at a leg’s distance away from the bag
  • Now, step back and perform a complete lunge and then get back to the power position
  • From this position kick the bag with full strength from the right leg
  • Make sure to rise from the lunge such that your complete weight is taken by the left leg in the kick position
  • Now, punch from the right hand hard into the bag
  • Now quickly switch your side and perform the entire exercise again with the left side.
  • Repeat the exercise 5 times with each side.

6. Hooks (Superior Side)

45 seconds exercise and 15 seconds of rest

  • These are amazing exercises to build strong oblique muscles
  • Here you start with the boozing position with your superior or dominating side behind.
  • This means that you will stand with your right leg back and left leg forward if your dominant side is the right side
  • Now lift your back leg’s heel and pivot on the toe
  • While you pivot on the back leg make sure to also punch with your right hand
  • The key is that the punch in this exercise is made in such a way that your hand ends up parallel to the ground when you finish the punch
  • So, it’s almost a movement from outwards to inwards wherein you end up punching the bag and from left to right.
  • When you finish the punch revert back to your original stance by pivoting back again.
  • Repeat these punches for 45 seconds and aim to punch 30 times.
  • The punches should be strong and hard so that your body’s core also develops itself to sustain the blow.

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LEVEL 3

These exercise are to be performed continuously according to the time mentioned in the respective exercise

7. Hooks (Non-Superior Side)

45 seconds exercise and 15 seconds of rest

  • These are amazing exercises to build strong oblique muscles
  • Here you start with the boozing position with your non-superior or non-dominating side behind.
  • This means that you will stand with your left leg back and right leg forward if your dominant side is the right side
  • Now lift your back leg’s heel and pivot on the toe
  • While you pivot on the back leg make sure to also punch with your right hand
  • The key is that the punch in this exercise is made in such a way that your hand ends up parallel to the ground when you finish the punch
  • So, it’s almost a movement from outwards to inwards wherein you end up punching the bag and from right to left.
  • When you finish the punch revert back to your original stance by pivoting back again.
  • Repeat these punches for 45 seconds and aim to punch 30 times.
  • The punches should be strong and hard so that your body’s core also develops itself to sustain the blow.

8. Burpees with pushups, Straight punches, hooks

120 seconds exercise

  • This is an all body workout and will require every ounce of energy left in you
  • Start by assuming the squat-down position.
  • Place your hands on the floor right in front of your toes.
  • Move your feet back with a jump movement to assume the push-up position.
  • Quickly jump your feet forward to the squat position.
  • Now jump up, lifting your feet into the air.
  • This constitutes one exercise.
  • Now after completing one burpee jump to the boxing position
  • Throw one punch straight and then one hook
  • Now perform another burpee and then when you jump back up punch from the other hand
  • Try and do 15 of these in 120 seconds

Main Image Source: Pixabay

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Max Ignatius Atlas

I am Max I Atlas, founder and a primary contributor to GeoDiet.com. Welcome to my journey towards both physical and mental well-being, where we will explore staying in shape while rapidly approaching forty.

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