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“This opens up the shoulders, elbows, and wrists while helping to develop precision and endurance,” says DeVante Love, a martial arts instructor.
1. Punch in 4 directions: up, down, right, left.
2. Do 3 sets of 6 quick punches in each direction.
Rest and repeat.
Fightcamp’s Jerry Randolph likes this sesh for ab strength.
1. Jab + cross punches.
2. Hook punches.
3. Boxer’s twist to work the core.
Do each for 30 seconds, repeat.
Cool down with a boxer’s bounce with your hands up for shoulder strengthening.
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Focus on footwork to improve your cardio endurance, says Randolph. Pro tip: "One of the best ways to condition for this is by jumping rope."
Do each for 30 seconds:
1. Nonstop hooks (right/left punches)
3. Elbow planks
4. Boxer bounce. Repeat.
“This workout can be done on a bag, with a person, or even with no equipment,” says trainer Mel Austria.
1. 20 jump ropes
2. 10 push-ups
3. 10 sit-ups or crunches
4. 20 jab/crosses or shadowboxes
Repeat for 2 rounds.