Last Updated on January 7, 2021
This conditioning workout can span 15 rounds, can you go the distance?
There’s a reason why boxing circuits have earned their rep as the cure to boring cardio. It’s a weight class sport that is highly aerobic and anaerobic, every pound counts. You can craft an impressive fighter’s physique by following this workout used by actual pro fighters!
The circuit is a total body workout that’s designed to make you lose body fat, build up your stamina, and improve fight specific skills. It’s broken down into a boxing round, a body weight strength drill, and a core exercise.
Round 1: Power
Your goal this round is to develop your explosiveness, your one punch knockout power. Every punch thrown this round should be done with maximal force. This round punches can be thrown as single shots or in combination. The pace at which you throw will depend on your physical conditioning and size but a good pace to go at is to throw at least one punch every three seconds if you’re 160 pounds or lower and one punch every 6 seconds if you’re over 160.
Round 2: Speed
Throw continuous punches the entire round as fast as you can while still maintaining your technique. The goal is to throw them as fast as possible in succession, don’t worry about power this round. And don’t cheat yourself by standing to close to the bag either, full extension on every punch.
Round 3: Combinations
This round combines the work of the power and speed rounds, aim for fast and powerful punches this round. The ideal pace for this round is the same as the power round except every thing should be thrown in a combination of at minimum three punches.
BOXING CIRCUIT WORKOUT
Beginners should do the circuit for three sets, twice a week, intermediates will do 4 sets twice a week, and advanced fitness level do it for 5 sets twice a week.
POWER ROUND Repeat 3-4x
SPEED ROUND Repeat 3-4x
SIDE PLANK TWISTING CRUNCH
COMBO ROUND Repeat 3-4x