Awake Your Inner Boxer With This Knockout Strength Training Routine

Step into the ring with this explosive 20-minute boxing regimen that’s not only tailored to refine your punching technique but also aimed at sculpting powerful, dynamic muscle.

“This routine fuses light to medium weightlifting with energetic shadowboxing,” explains Bobbie Jo Davis, CPT, a coach at Rumble Boxing, who meticulously crafted the following session for our Movement of the Month Club.

Integrating weightlifting into your boxing routine is critical, as the sport combines both cardiovascular and muscular endurance components. It’s not only about agile footwork and rapid strikes; it’s about landing impactful blows as well.

“Imagine delivering punches that are swifter, more forceful, and have increased velocity,” says Davis. “The power behind a punch starts from the ground and moves upwards. A robust lower body foundation allows us to channel that energy through our hips and core to execute a formidable punch.”

Prepare yourself for an exhaustive, full-body boxing workout that gets your heart racing and muscles growing simultaneously.

Step into the Movement

For those on board with our August 2024 Movement of the Month Club, here’s the plan for week two. Each day, from Monday to Saturday, tackle one boxing combination or movement. (And remember, this session can be done anytime!)

When Sunday rolls around, it’s time to combine all the moves for the overall boxing strength routine. Execute each combination for 45 seconds, followed by a 15-second active rest (think boxer’s shuffle, stepping in place, or just shaking out the tension). Continue with the second and third movements or combos.

Your Power-Packed Boxing Workout

1. Boxing Prep-Up

Rev up for some action! This sequence targets the hips, chest, and shoulders, according to Davis. It also loosens the hip flexors and activates core muscles.

Ultimate Stretch

1. Start standing, then bend over and place your hands on the floor, walking them forward to a high plank, aligning hands under shoulders and maintaining a straight line from head to toe.
2. Step your right foot to the outside of your right hand, coming into a low lunge position.
3. Twist your torso by lifting your right arm skywards, gazing up at your hand.
4. Return your right hand to the floor and step back into the high plank position.
5. Repeat the sequence on the left side, alternating for 45 seconds, followed by a 15-second pause before advancing.

Knee Drive With Overhead Extension

1. Stand with feet hip-distance apart, each hand holding a dumbbell at hip level. Stretch your arms above your head.
2. Lift your right knee towards your chest without leaning back, arms still raised.
3. Lower the knee and switch to the left, alternating knee lifts while keeping your arms extended and core tight for 45 seconds, then rest for 15 seconds.

Squat

1. Position your feet shoulder-width apart, toes pointing slightly outwards.
2. Lower your body back and down, as if sitting in an unseen chair, dropping as far as you can with proper form.
3. Drive through your heels to stand back upright. Continue this movement for 45 seconds.

2. Punch, Bob, Weave

The workout now shifts to the boxing portion. If you need a quick refresher on the punches, look back at week 1’s guidance.

1. Execute a jab (1), follow with a cross (2), then bob on the balls of your feet for about 45 seconds.
2. Next, unleash this sequence: initiate with a lead-hand hook (3), then a rear-hand hook (4), and conclude with a swift duck. Keep this rhythm going for 45 seconds.
3. Wrap up with a quartet of punches: jab (1), cross (2), lead-hand hook (3), and rear-hand hook (4), carrying on for 45 seconds.

3. High-Intensity Punch Combos

Combine two sets of punch combinations for this intense segment.

1. Start with a jab (1), involve a cross (2), and add a lead-hand hook (3). Keep at it for 45 seconds.

2. Follow with a lead-hand uppercut (5), pair it with a rear-hand uppercut (6), and cap it off with a lead-hand hook (3). Keep this up for another 45 seconds.

4. Squat and Alternating Shoulder Press

Take a moment away from boxing for a strength-building interval focusing on your legs, core, and shoulders.

1. With your feet shoulder-width apart, hold a dumbbell in each hand at shoulder level, elbows bent.
2. Send your hips back and bend your knees to lower into a squat.
3. Upon rising from the squat, press one arm overhead, hoisting the dumbbell skyward.
4. Bring the dumbbell back to your shoulder as you squat once more.
5. Repeat the squat and alternate the press with the opposite arm. Persist for 45 seconds and go for three total rounds with a 15-second interlude in between each.

5. Row and Hammer Curl Combo

While perfecting your punch matters, this dual movement with dumbbells amps up your punching prowess.

1. Stand up straight with feet hip-width apart, each hand gripping a dumbbell, palms facing inward.
2. Slightly bend your knees and lean forward from your hips, keeping a flat back.
3. Draw your belly in and pull the dumbbells towards your waist, elbows grazing your sides and shoulder blades pinching together at the top.
4. Extend your arms back down then straighten up, maintaining a slight bend in your knees.
5. With your palms still towards each other, perform a bicep curl by drawing the dumbbells up to your shoulders, then gradually lower and repeat for 45 seconds. Rest for 15 seconds, and aim for a total of 3 rounds.

6. Reverse Lunge Punch Drill

Target your glutes for increased agility in footwork.

1. Grasping a dumbbell in each hand, stand tall, then step one foot back dropping into a lunge with both knees at 90 degrees, arms at your sides. Switch to the other leg after each rep, alternating for 15 seconds.
2. Take a boxing stance and pair a lead-hand uppercut (5) with a lead-hand hook (3) and a straight cross (2). Continue for 45 seconds.
3. Go back to alternating reverse lunges for an additional 45 seconds.