Pre & Post Exercises for Boxing

LISTEN UP MEMBERS

Turn your training session into a 100% workout. Show up to training a little
early and warm your own self up. This way none of your training time will be
wasted with your Trainer warming you up. You are not required to warm up
on your own, it will only be to your advantage. You will then be able to cover
more boxing material and get in shape faster. If for some reason your Trainer
doesn’t see you warm up, then please inform him that you are ready to
“rock-n-roll”. You are also welcome to stay after and do a light workout.

Below are quite a few suggested exercises to do before and after your training
session or you can do your own workout.

Pre Workout Warm Up Exercises before Boxing

SELECT EITHER A, B, or C. MIX IT UP EVERY TIME YOU COME IN.

A. Do 3 Rounds, going through each group once, then repeat 2 more times:

Group 1
● 15 Jumping Jacks
● 12 Squats
● 10 Cherry Pickers

Group 2
● 15 Jumping Jacks
● 12 Squats
● 10 Cherry Pickers

Group 3
● Jump Rope 1 minute

B. Do 3 Rounds, going thru each group once, then repeat 2 more times:
Group 1
● Shadow Box for 30 seconds
● 15 Jumping Jacks
● 10 Side to Side Squats
● Jump Rope for 30 seconds to 1 minute

Group 2
● Shadow Box for 45 seconds
● 20 Jumping Jacks
● 15 Side to Side Squats

Group 3
● Jump Rope for 1 minute or Box Run (10 w/Left Leg and 10 w/Right Leg)

C. Do 3 Rounds, going thru each group once, then repeat 2 more times:
Group 1
● 15 Jumping Jacks
● 15 Ab Crunches
● 10 Pushups

Group 2
● 20 Jumping Jacks
● 20 Ab Crunches
● 15 Pushups
● 15 Squats

Group 3
● Shadow Box or Jump Rope for 1-2 minutes

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Post Workout Exercises, to do after your Boxing Workout

SELECT EITHER A, B, C, or D. MIX IT UP EVERY TIME YOU COME IN.

A. Do 1 Round: (coordination & timing)
● Speed Bag 1-2 minutes x 3 sets
● Weighted Shadow Boxing w/2-3 lb. Dumbbells 1 minute x 2 sets
● Jump Rope 1 minute x 1 set
● Plyometric Jumps on Red Box 30 seconds x 2 sets

B. Do 1 Round: (strength development)
● Dumbbell Chest Press 10-15 reps x 3 sets
● Dumbbell Overhead Tricep Extension 10-12 reps x 3 sets
● Dumbbell Shoulder Press 10-12 reps x 2 sets
● Dumbbell Curl 10-12 reps x 2 sets
● Dumbbell Bent-over Flyes 10-15 reps x 2 sets

C. Do 1 Round: (body conditioning exercises)
● Ab Crunches 12-15 reps x 3 sets
● Tricep Dips (on bench or off the ring) 12-15 reps x 3 sets
● Pushups 12-15 reps x 3 sets
● Lunges super set with fast Squats 12-15 reps x 2 sets each
● Jumping Jacks 20-30 reps x set

D. Do 1 Round: (lower body strength conditioning)
● Dumbbell Squats 10-12 reps x 3 sets
● Weighted Lunges 10-12 reps x 2 sets
● Stiff Legged Deadlift 10-12 reps x 2 sets
● Plyometric Jumps 10-15 reps x 2 sets


We hope you make the best of your Training time and do the Pre and Post Workouts!

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