“It ain’t easy.”
That is the sign above the boxing ring in one of the most famous boxing gyms in the USA – the Wild Card Gym in Los Angeles.
If you have ever tried to punch a punching bag in your garage you will likely agree. Three minutes of boxing is a long time! Which is why, if you are going to get fighting fit at home, you need to get a few things right before you begin – just like a boxer would before they step in the ring.
1. Decide what you want to achieve
This is vital to know, because it will determine the style of your workout, whether you need a partner and what sort of equipment you need. Do you want weight loss? Do you want to learn how to throw a punch properly? Do you want to also learn how to hold the focus mitts with a partner. A partner will double the length of your workout. Or do you simply just want a bit of light exercise by yourself.?
2. If you want to train with partner
If you want to do partner work, you will need some focus mitts and some gloves, hand wraps and also a timer – a kitchen timer will do, or you can download a timer App or follow an Mp3 or video workout, which will keep time for you. You will also need some space. Of course you could also share a punching bag, but focus mitt work is more fun and interactive.
3. If you don’t have a partner, you can work out with a punching bag (about half your body weight) or shadow box the moves in front of a mirror. With shadow boxing don’t get too close to the mirror for obvious reasons, and if you are on a punching bag make sure you wrap the hands, wear at least 10oz gloves and learn to punch correctly. The bag should not be too hard and you need to warm up.
4. Next you need a workout format and a structure.
After teaching Fitness Boxing for 2 decades I can tell you the best format is the “round format.” Rounds should be set at 1 minute for beginners, 2 minutes for intermediate and 3 minutes for pros. Rests should be 1 minute for average fitness, and 30 seconds for advanced. If boxing with a partner, swap mitts and gloves after each round OR do back to back rounds for an extra challenge.
5. Finally you need some combos and some technique
The main punches are the jab (front hand), cross(rear hand), hook, uppercut and body punches, or rips. I can send you a free cheat sheet for these. Here are three simple combos to get you started: L, R (left, right) / L, L, R / L, R, L, R
I call these Bronze combos. Silver includes the uppercut and Gold includes the hook and longer combos.
Boxing is intense. Start with just 2 or 3 rounds and build up to a max of 5(solo) or 10(with a partner). And remember… it aint easy.
Would you like some free cheat sheets to get you started? Nominate 2 of the following you’d like:
Cheat sheet #1 The Combos – 41 Authentic combos at 3 levels(bronze, silver, gold).
Cheat sheet #2 Handwrap and Equipment Guide.
Cheat Sheet #3 Jab the Flab – weight loss secrets of the great boxers.
Cheat sheet #4 Punch and Padholding technique with photos.
Cheat Sheet #5 Women and Fitness Boxing.
Send me an email and I’ll send them to you: firstname.lastname@example.org
In your corner,
ps – there’s also some good “how to” videos on my YouTube channel – http://www.youtube.com/boxout