Incorporating Boxing Training Into a General Fitness Routine

July 20, 2016

Hello all,

Most people that come into Tapout Fitness Norcross are NOT serious boxers or martial arts participants. The vast majority of our members are people who want to get in better shape, lose weight, tone up, put on muscle mass, and increase endurance. All these are very standard “gym” goals, and the reasons people join LA Fitness, Planet Fitness, Crunch Fitness, Anytime Fitness, Lifetime Fitness, or anywhere else. However, what makes us different than any of the competitors above is we have the ability to incorporate boxing, kickboxing, MMA, and a variety of other martial arts formats into a “general fitness” regiment. The benefits of doing this are 3 fold. First of all, boxing/kickboxing is an amazing total body workout that will burn calories at a high level and develop serious muscle tone. Second of all, you’ll gain confidence in a real world self-defense scenario, which we hope you never have to find yourself in, but if you do you’ll be glad you learned how to throw a few proper combinations. Finally, and maybe most important of all, this is a fun and dynamic workout that will leave you interested in coming back for more!
 
boxing training
The primary reason people give up on the gym before they see any results is that they get bored and can’t motivate themselves to go do something they really don’t enjoy. Treadmills, stationary bikes, etc usually fall into that category, while a great cardio boxing or kickboxing based routine is a progressive skill development activity that will keep you coming back and actually looking forward to it! Here is a basic cardio boxing drill that a beginner can incorporate into their weight loss regiment to mix things up and give you an idea of the type of workouts that we encourage. This 20 minute drill focuses on cardio, basic boxing technical skill sets, Leg and upper body strength training, and core/ab development

PHASE 1 TEN MINUTE STRENGTH AND CARDIO

  • Jump rope for 3 solid minutes, keeping the jumps light and tight, propel yourself with your calves and the balls of your feet, don’t lift your legs over the rope.
  • Jumping Jacks for 1 minute as many as you can do
  • Kettle bell swings (two handed) 1 minute as many as you can do
  • Kettle bell squat 1 minute max slow deliberate movement
  • Overhead kettle bell press 1 minute max fast explosive movement
  • Standard sit ups 1 minute max
  • Standard crunches 1 minute max
  • Leg raises 1 minute max

PHASE 2 REST AND GLOVE UP

  • Wrap your hands with either 108 or 180 inch hand wraps (180 inch wraps are recommended by the boxing experts at Tapout Fitness Norcross)
  • Put on a pair of boxing gloves (12 or 16 ounce gloves are recommended by Tapout Fitness Norcross)

PHASE 3 BASIC BOXING DRILLS

  • 30 seconds jab max
  • 30 second right cross max
  • 30 second left hook max
  • 30 second jab, right cross max
  • 30 second jab, right cross, left hook max
  • Ingress/Egress drill: start 10 feet back from bag, box your way in, once you reach bag hit the bag with a jab, back up and once you are ten feet from the bag do 10 pushups (or body weight squats)repeat for 2 minutes.
  • Ingress/Egress drill: start 10 feet back from bag, box your way in, once you reach bag hit the bag with a jab, back up and once you are ten feet from the bag do 10 pushups (or body weight squats)repeat for 2 minutes.
  • Body Shot Drill: 1 minute drill, stand close to the bag, deliver rapid right body shot, left body shot, left body shot, right body shot one after the other returning to neutral boxing position between shots.

In a quick 20 minute workout like the one above you can expect to burn 200 to 300 calories or more, depending on your age, weight, etc. If you’re in Alpharetta, Duluth, Peachtree Corners, Johns Creek, Chamblee, Alpharetta, Dunwoody, Brookhaven, Atlanta, Cumming, or beyond, come give boxing a try today at Tapout Fitness Norcross!