Here is a sample basic workout for Boxing fitness based upon the Team Hatton training model. The workout will consist of 5×3 minute rounds with a minute’s rest in between which means you should be able to perform the workout within 20mins. The workouts are best performed in pairs, one holding the pads and the other throwing the punches, you can then swap over each round so you both get a try at the exercises.
Round One will be pyramids
Pyramid 2 punches up to 20. And then back down to 2 again. Use a one two(jab, cross) so the sequence will be 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 20 and then working all the way down back to 2.
Round Two is combination punching
In the 1st minute you will be performing the jab and the cross. At the start of the 2nd minute you will add in 10 uppercuts, so jab, cross, jab, cross and then 10 uppercuts. At the start of the 3rd minute we will then add on 10 straight punches on top of our existing combinations so jab, cross, jab, cross, 10 uppercuts, 10 straight punches(jab, cross again)
Round Three is for Legs
Throw 10 straight punches(jab,cross) and then perform 4 alternate lunges with each leg – both boxer and pad holder should perform the alternate leg lunges together. Continue this for 3 minutes
Round Four is Abs
10 seconds straight punches(jab, cross) 20 seconds planche
10 seconds uppercuts 20 seconds Ab crunches
10 seconds high punching(jab and cross above shoulder level) 20 seconds alternate Toe Touches
Continue this for 3 minutes
Round Five Cardio
10 seconds punching(any combo such as hooks, uppercuts, straights) followed by 10 second sprints. Continue in these intervals for 3minutes
Boxing Coach Strength and Conditioning Coach Boxing Writer for the Ringside Report Boxing Author of: (Available for download on Amazon) The Boxing Cheat Sheet - Your Ultimate Guide to Ring Survival Strength and Conditioning for Boxing - Work out Hits to get you Fighting Fit! Forgotten Legends of the Ring - Ten Past Masters of the Squared Circle