You want to improve your boxing performance and to do so, you need a boxing gym workout plan, right? You’re in the right place! Take your boxing performance to the next level by incorporating some of the best boxing exercises into your boxing workout plan.
Day | Workout |
|---|---|
1 | Weight Training (Chest & Arms) |
2 | Boxing Workout, Cardio |
3 | Weight Training (Back & Legs) |
4 | Rest/Stretching |
5 | Boxing Workout |
6 | Cardio/Interval Training |
7 | Rest/Stretching |
With 250+ locations to choose from
Chest Workout:
Bench Press: Aim for 3 sets of 8-12 reps, focusing on good form and building strength in your chest.
Push Ups: Perform 3 sets until failure, enhancing endurance and muscle stability.
Arm Workout:
Bicep Curls: Aim for 3 sets of 10-12 reps, building power for powerful punches in boxing
Tricep Dips: Perform 3 sets of 10-12 reps, targeting triceps for better arm strength.
Shoulder Press: Perform 3 sets of 10-12 reps, targeting shoulders for better punching power.
Shoulder Dumbbell Uppercuts: Perform 3 sets of 10-12 reps, targeting shoulders for strength and stability in performing the uppercut punch. Use light weights for this exercise, concentrating on rotation of the hip while pausing at the end of the uppercut movement.
For more advanced
Boxing Gym Workout:
Shadow Boxing: 3 rounds of 2-3 minutes each, focusing on footwork, speed and technique.
Heavy Bag Boxing: 4 rounds of 2-3 minutes each, practising combinations and power behind the punches.
Pad Work: 3-4 rounds of 2-3 minutes, focusing on punch accuracy and speed..
Cardio:
Running/Rowing: 10-20 minutes run or row at a moderate pace, building cardiovascular endurance.
Cycling: 10-20 minutes bicycle ride at a moderate pace.
Back Workout:
Deadlifts: Aim for 4 sets of 6-8 reps, focusing on form and building overall back strength.
Lat Pulldowns: Perform 3 sets of 10-12 reps, building lower back power.
Leg Workout:
Rest: Use these days for active recovery, allowing your body to rest and recover. Avoid strenuous workouts.
Stretching Routine: If not too sore, engage in a full-body stretching session, focusing on flexibility and muscle recovery. Consider yoga or pilates exercises.
Boxing Gym Workout:
Shadow Boxing: 3 rounds of 2-5 minutes each, focusing on footwork, speed and technique.
Heavy Bag Boxing: 4 rounds of 2-3 minutes each, practising combinations and power behind the punches.
Defensive Drills: Practice blocks, slips and ducks to improve your defensive skills in boxing.
Pad Work: 3-4 rounds of 2-3 minutes, focusing on punch accuracy and speed.
Cardio Workout: Choose between 20-minute run and 15-minute cycling, or a 20-minute run and 15-minute rowing.
Interval Training: Consider incorporating high-intensity interval training (HIIT) to mimic the intense burst of energy used in boxing rounds.
Before any exercise you should always warm up to prevent any potential injuries. It’s also important to keep in mind that before undertaking any new exercises or workouts, it’s vital to discuss them with a medical professional, personal trainer or coach to ensure they align with your health and any other training you’re undertaking.
The Gym Group’s gyms have a wide selection of state-of-the-art equipment. From various cardio machines, essential for building your stamina, to free weights to help you build strength and power, we cater to most aspects of a boxer’s workout needs.
Unsure where to begin? Our personal trainers specialise in helping you achieve your fitness goals and can help you create bespoke training plans that align with your boxing goals. Whether you’re a novice or an experienced boxer looking to refine your skills, The Gym Group’s personal trainers are here to help you!
We understand that your training schedule needs to fit around your life. That’s why our gyms are open 24/7, making it easier than ever to ensure you have the time to integrate training into your busy routine. Whether it’s early mornings or late evenings, our doors are open for you!
