Boxing Workouts in the Gym

Boxing workouts in the gym are necessary if you are an aspiring boxer and beneficial if you are trying to stay in shape. Many of the exercises used by boxers can also be used by you to help strengthen your muscles, improve your power, and increase your endurance. All of these exercises can be performed at your gym with the aid of equipment that is typically found in most fitness centers.

  1. Jumping Rope

    • Jumping rope is something you probably did as a child. But as an adult it is a great way to build endurance and burn calories. Most gyms will have a set of jump ropes available to use. Stand in an area with plenty of ceiling clearance and away from other people and jump at a medium pace. Jump with both feet or alternate jumping on each leg. Have fun with the rope and try some double jumps or other tricks that will surely come back to you from childhood.

    Medicine Ball - Russian Twists

    • Russian twists with a medicine ball is one of the oldest but most useful exercises you can do at the gym. Choose a medicine ball that is not too heavy to hold about waist high. With the ball cradled on both of your forearms twist your upper torso to the left and then back to the right and repeat. Keep your stomach tight and use your abdominal and oblique muscles to twist the ball back and forth with your body. This is a great exercise for flattening your tummy and improving endurance.

    Dumbbell Upper Cuts

    • Dumbbell upper cuts are something you can easily do at the gym with medium weighted dumbbells. Hold a dumbbell in each hand while standing in the fighting position. Swing in a slow uppercut motion with your right hand and bring it back and then do the same with your left hand. Stand in front of a mirror and watch your technique as you continue to do more repetitions. You can even use your reflection as an imaginary target for your punches. This is a great way to build muscle in your arms and shoulders. Plus it also helps you with balance and stability.

    Bench Press

    • The bench press is another classic exercise that is great for building strength. Practically every gym will have a bench press available. Lie on your back on the bench and lift the weight bar off of the rack and down to your chest. Press it straight up above you stopping right before your elbows lock and then slowly bring it back down. For added safety, especially with heavy weights, have a friend standing over you to help you if the bar gets to heavy to lift back to the rack after many repetitions. This exercise is the best for building up your chest, arms, shoulders and back.

    Ring Work

    • Getting into the ring and performing is one of the best ways to improve your speed, strength and ability. Start off by warming up with a jump rope or some light jogging. Then enter the ring with a partner for some mitt work. Punch the mitts and work on your quickness and footwork for a few minutes. Then do a few rounds of light sparring with your partner. There's nothing better to get you in condition than actually getting into the ring and going through the motions. Focus on your breathing, punching technique, and footwork. Don't worry about beating your partner. Ring work is not about winning or losing. It's about getting into shape and perfecting your skills.