Train Like a Boxer with This Endurance Workout

jump roping woman

Boxing has existed since the dawn of history, first introduced to the ancient Olympic games in the 7th century B.C. It is arguably the oldest sport, and includes some of the greatest athletes in the world. In the Olympic Games, there are 3 rounds of 3 minutes each for men, and women fight 4 rounds of 2 minutes each. This may seem like a short time to us, but these minutes require insane cardio and anaerobic endurance. It also requires speed, leg endurance, and core strength. If you’re looking to experience a taste of what’s involved, or preparing for the real thing, this workout should help!

Boxing Endurance Workout

Level: Intermediate

Time: 60 minutes

Perform 15 reps of all exercises of the circuit for 3 rounds. Rest 60 seconds between each round. For the jump ropes, perform 30 reps. Use your own bodyweight or a challenging weight as resistance for indicated exercises.


Jump Rope

Jump Rope

• Stand upright holding the handles with your arms by your sides and the rope behind you.

1 – Swing your arms straight back and up overhead, then down in front in a big circle.

• As the rope comes down in front, jump to allow it to clear your feet.


Burpee

Burpee

1 – Start in the top of a push-up position.

2 – Jump your feet in, bringing your knees to your chest while keeping your hands on the floor.

3 – Come to an upright position and jump into the air, raising your arms overhead.

4,5 – Return to the mid position and then jump your feet back out to a straight position.


V-Up

V-up

1 – Lie on your back with your legs straight and your arms stretched out overhead.

2 – Raise your legs straight up while also lifting your upper body off the floor and reach your hands toward your feet, keeping both your arms and legs straight.

• Slowly lower your upper body and legs back to the floor and repeat, keeping the reps smooth.


Hanging Side Knee Raise

Hanging Side Knees

1 – Hang from a secure bar overhead with your arms and legs straight.

2 – Raise your knees toward your chest, bending at your hips and knees and twist to one side.

• Lower your legs and repeat to the other side, keeping your arms straight and try not to swing back and forth.

• Alternate sides with each rep.


Jump Rope

Jump Rope

• Stand upright holding the handles with your arms by your sides and the rope behind you.

1 – Swing your arms straight back and up overhead, then down in front in a big circle.

• As the rope comes down in front, jump to allow it to clear your feet.


Mountain Climber

Mountain Climber

1 – Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind.

2 – Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.


Frog Sit-Up

Frog Sit-up

1 – Lie on your back with your legs straight and arms out to the sides at shoulder height.

2 – Lift your upper body off the floor, bringing your arms straight together in the middle, reaching forward while also bringing your knees in to your chest.

• Lower back to the floor and repeat.


Role Out (Suspension Trainer)

Roll-out standing  Roll-out kneeling

1 – Stand upright holding the handles in front at waist height with your arms straight.

2 – Lean forward as you raise your arms out and up overhead lowering your body into an incline position.

3 – Lower your arms and return back up to the upright position.

• Modification: You can also do this exercise while kneeling.


Side to Side

Side to Side

1 – Stand upright with one foot on a bench to one side and your arms by your sides.

2 – Step both feet up onto the bench, then one down the other side to the floor.

• Repeat back and forth up and over the bench, alternating with one foot on the bench and one on the floor.


Alternating Bridge

Alternating Bridge

• Support your body off the floor, resting on your toes and forearms.

1 – Raise one arm and the opposite leg straight up, about 18 inches off the floor.

2 – Hold briefly, then lower yourself back to the floor and repeat with the other arm and opposite leg.

• Alternate sides with each rep.


Bicycle Crunch

Bicycle Crunch

• Sit with your feet raised off the floor and knees bent, holding a ball at chest height.

1 – Twist your torso and the ball to one side, bringing one knee toward your chest and your opposite elbow to meet it.

2 – Twist to the opposite side using your other knee and elbow.


Jump Rope

Jump Rope

• Stand upright holding the handles with your arms by your sides and the rope behind you.

1 – Swing your arms straight back and up overhead, then down in front in a big circle.

• As the rope comes down in front, jump to allow it to clear your feet.

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.