Tailored workouts
While having a great list of exercises for your boxing gym workout is important, setting up a personalised workout plan can be difficult. That's why we developed an app to facilitate this task
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Best Boxing Exercises
Shadowboxing, is where you spar with your imaginary opponent, is a great way to warm up, get your heart pumping and your arms toned.
Feel that burn yet? That’s a sign you’re on the path to a leaner and meaner physique. If you want to take this to the next level, try this with very light weights i.e. 1 or 2kg dumbbells and see those calories obliterate.
Imagine yourself dancing through a series of squares on the ground, each step a chance to boost your speed, agility, and endurance – that's what using the ladder for boxing training feels like!
By quickly stepping in and out of each rung with rhythm and precision, you turn a simple ladder into an exhilarating workout, sharpening your footwork and coordination, all while feeling like a nimble, unstoppable force in the ring.
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The Art of HIIT Training
Prepare to unleash your inner fury with High-Intensity Interval Training. HIIT workout approach combines intense burst of exercises with brief recovery periods, perfectly mirroring the nature of boxing bouts. It’s perfect for getting your blood pumping and boosting endurance.
If you’re in search of something to truly push your limits and enjoy the company of fellow fitness enthusiasts, enrol in The Gym Group’s HIIT classes and watch and feel your body change for the better.
Arms, Legs, Shoulder, Core and Chest Exercises
In boxing, your arms, legs shoulders, core and chest are your tools of strength and speed. To make sure you’re packing the power you need, let’s dive into some target exercises that align with your goals:
Arms – The Punching Powerhouses
To deliver those lightning-quick jabs and hooks, focus on exercises like bicep curls, dips and push ups. They’ll strengthen your arm strength but also enhance your punching speed and precision. Focusing on push ups, dumbbell punching (straights & hooks & uppercuts) and dips can help build punching power too.
Legs – The Rock-Solid Base
Your legs provide the base for explosive movements in boxing. Squats, lunges and calf raises are your key exercises, but aim to do these with high volume for that extra pump, while increasing your stamina and improving speed.
It’s not all about the weights, as over development in this area may slow you down which is no good when trying to be a fast powerful boxer. Aim for high volume and explosive exercise like plyo-box jumps, these will strengthen your lower body and enable you to generate more power behind your punches, as well as enable you to move swiftly around the ring.
Chest – The Fortified Frontline
A strong chest acts as both your shield and your source of strength in defence and offense. Bench press, push ups and chest flies help fire up those muscles to endure blows strengthen punches. To learn more about strengthening your chest, check out our chest exercises guide.
Core – Your Best Friend
Your core is your best friend in boxing, granting stability, power and essential support you need to withstand punches and maintain balance. Incorporate core-strengthening exercises like planks for good stability, russian twists for whirlwind rotational strength, hanging leg raises for lower ab strength and dead bugs for a wide command of movement. Also use slam/wall balls for explosive upper body drills will help increase you punching speed and power. Finally, do not forget those tension bands, these will serve as a great tool for speed. Check out our 15-minute ab workout for a more targeted approach.
What About Back Exercises for Boxing?
A strong back is important in boxing. While it doesn’t singlehandedly determine punching power or fluid movement, it does play a valuable role in maintaining a strong guard and providing support for precise movements.
Pull ups strengthen your upper back, while lat pulldowns target the latissimus dorsi, which can contribute to better punching form and posture. Deadlifts is a great exercise to boost the overall strength of your back, while bent-over rows fortify your rhomboids and lower back.
Where to start
Seek advice
With the introduction of any new exercises, it’s always crucial to consult with a medical professional, coach or personal trainer to ensure they align with your health and any workouts you’re currently doing.