Klitzke says these work the core and glutes while also boosting cardio endurance.
- Feet shoulder-width apart, hips back, bell in front of you.
- Squat to grab bell with overhand grip.
- Squeeze glutes, thrust hips forward to swing bell.
Do 2 to 3 sets of 20.
Herrera says this traveling squat improves lower body strength and coordination.
- Lunge forward with right leg.
- Bring left leg to meet it. Squat.
- Step out with right leg, squat.
- Repeat forward and side squats 8x, right leg leading.
- Repeat on left.
The arms are important to work for powerful punches, says trainer Daniel Richter.
- While standing, hold a light kettlebell or dumbbell behind your head, elbow bent.
- Engage tricep, extend elbow, lift weight above head.
- Lower, repeat.
Do 15 reps per arm, 2x.
Klitzke says burpees strengthen the entire core and improve cardio.
- From standing, put hands on floor between feet.
- Jump feet back into plank.
- Optional push-up or 4 mountain climbers.
- Jump feet in to stand.
- Optional vertical jump or squat.
Repeat 3 to 5 times.
Richter says presses work the pecs and delts, which will give you more speed while boxing.
- Lie on a bench. Grab bar with overhand grip, arms wider than shoulders.
- Inhale, remove bar from rack, lower it to just above chest.
- Exhale, press bar up.
Do 3 sets of 5.
Richter says this bodyweight exercise works the chest, back, and arms.
- Start in a high plank position.
- Lower all the way to floor, then push back up.
- Drop your knees for more support.
Do 3 sets of as many as you can using proper form.
Richter recommends dumbbell rows to hit the tricep and back muscles.
- Lean forward with one hand on bench for support.
- Hold dumbbell in other hand.
- Row, pulling weight up against your side.
- Lower back down, repeat.
Do 10 reps, 3x.