YOU GUYS. I am so STINKING excited about sharing this boxing interval workout with you today, that I MIGHT JUST HAVE TO OVERUSE THE CAPS LOCK!!!! (And exclamation points!!!!!!!)
Thanks to Preston’s many many years of kung fu training and my many many years of a Billy Blanks obsession, this workout has become an instant favorite. (And an instant source of endless bickering about the legitimacy of my Billy Blanks “training.” I find victory in small compliments, like how great my roundhouse form was. Thank you, Billy Blanks.)
Not to mention, it is super short but super intense. You will not feel even remotely guilty about calling it done after 20-30 minutes when you follow this routine because it will destroy you. We always know it’s done when we hit a punching interval and there’s a sudden marked decline in strength and speed matched with an equally sudden arm fatigue….
With some hand-held pads it’s perfect for a partner workout. Or you could use a speed bag or heavy bag and do it solo.
So here’s the basic boxing workout: you spend a minute boxing. Then you spend a minute doing some kind of resistance training. Then you spend a minute holding the pads for your partner (or skip that part if you’re doing a solo workout.) Another minute resistance training. And so on…. I kid you not, 20 minutes of that alone is insanely hard (which equals five minutes of boxing, 10 minutes of resistance training, and 5 minutes holding pads.) It’s an intense workout. We’ve been slowly working our way up to a full 30 minutes, and it took several weeks of doing this regularly to get there. And I feel like death once I’ve arrived.
You can totally pick-and-choose whatever resistance training you want to do during those intervals. I’ve written the workout to just do legs and butt during the intervals, but often include some ab moves too.
EDIT TO ADD: I’m updating this over a year after I first posted it. I still LOVE this boxing workout and do it regularly. I mix up the strength training moves, but often stick to these originals and almost always focus on legs and booty. But I have a NEW ABSOLUTE FAVORITE way to end the workout – set a stopwatch and box at your maximum speed for as long as you can maintain. It’s a fantastic way to burn out those arms. Plus it makes me feel like a badass 😉
A quick low-down on boxing supplies
// You’ll want gloves. Everlast Pink Women’s Evergel Hand WrapsThese are mine, and they’re great. They run super small, the mediums just barely fit me (and I’m a bitty 5’1″ with teeny hands.) Preston’s advice is that pretty much anything will do IF it has good wrist support.
// You’ll also want something to hit. Like a pad. Or a bag. Preferably not someone’s face 🙂 Everlast 4318 Punch MittsThese are very similar to Preston’s mitts.
A quick low-down on how to box
//NEVER extend your arm to the point where your elbow locks. You’ll hurt yourself.
// Keep your elbows in.
// Don’t plant your feet – move them around a bit. I was basically incapable of this the first couple times, and over time they just started moving naturally, and Preston told me I’ve switched from doing some weird things with my legs to having proper form. I think it just comes naturally with practice.
// Try to bring your arm all the way back to its starting position before starting with your next arm (I’m terrible at this. Preston says it makes me look like a Rock-’em-Sock-’em Robot.)
// Apparently it’s proper form to have your fists either vertical or horizontal, just that they serve different purposes if you’re actually fighting. I almost exclusively have mine vertical, it just feels more natural. Take your pick.
// For kicks, try to get your elbow involved, like that bottom boxing pic. Preston’s advice: don’t fling your arm out at the pad, you are shoving your whole body weight against the pad, but leading with your elbow. You hit the pad with your forearm just below the elbow. That’s the best way for us little ladies to get some serious force.
// Vary your intervals – some of your boxing intervals, go for speed, and on some, go for power.
Give it your BEST, even if that means you’re starting out with just a few intervals! I promise, you’ll feel just about like this when you’re done….