I love boxing.
It’s really one of my favorite ways to do my cardio.
And it’s not only cardio, but full body workout, because the movements actually work our:
- core and
Boxing has many benefits.
Not only that it burns fat, but it makes lean muscles too.
But the thing is how can we box in the comfort of our home, without the need of boxing equipment?
Well, I’ll give you some short boxing lessons, starting with positioning, and then definitions of all the punches you have to know, and in the end, I’ll show you my favorite boxing cardio training ideas with the best boxing training program.
So get your boxing gloves on, and get ready for the ultimate boxing for women guide!
Let’s get started!
Your foot placement is probably the most important aspect of the boxing stance.
Where you place your feet on the ground determines your advantages and disadvantages in offense, defense, and mobility.
So what you wanna do is place your feet at shoulder-width distance from each other and place them along the toe-heel alignment line.
There are many punch techniques, but we’re going to discuss the 4 basic punches you wanna work on:
#1 Jab is the workhorse of boxing, best used to test defenses, set up a power attack and to whittle down the opponent.
It’s actually a quick, straight punch thrown with the lead hand from the guard position.
The jab is accompanied by a small, clockwise rotation of the torso and hips, while the fist rotates 90 degrees, becoming horizontal upon impact.
As the punch reaches full extension, the lead shoulder is brought up to guard the chin.
#2 Cross is the second, and it’s a powerful straight punch thrown with the rear hand.
From the guard position, the rear hand is thrown from the chin, crossing the body and traveling towards the target in a straight line.
The rear shoulder is thrust forward and finishes just touching the outside of the chin.
At the same time, the lead hand is retracted and tucked against the face to protect the inside of the chin.
These are actually the beginning moves if you take boxing classes.
That’s why I want to visualize them better to you, so that you can learn them better!
#3 Hook is a semi‐circular punch thrown with the lead hand to the side of the opponent’s head.
From the guard position, the elbow is drawn back with a horizontal fist (knuckles pointing forward) and the elbow bent.
That’s why it’s actually called hook.
In the following boxing training videos I’m about to show, you’ll see the different moves.
And my favorite thing is that women boxers actually perform these home made videos.
#4 Uppercut is a vertical, rising punch thrown with the rear hand.
From the guard position, the torso shifts slightly to the right, the rear hand drops below the level of the opponent’s chest and the knees are bent slightly.
From this position, the rear hand is thrust upwards in a rising arc towards the opponent’s chin or torso.
At the same time, the knees push upwards quickly and the torso and hips rotate counter‐clockwise and the rear heel turns outward, mimicking the body movement of the cross.
Boxing Training Ideas For Cardio
After you get the vision on the punches and positioning, it’s time for some boxing training that you can do in the comfort of your home.
The first and my favorite is the Boxer Babe 10 minute cardio workout.
This one’s for all of you that don’t have any boxing training equipment at home.
Starting from boxing gear such as punching bag, or boxing gloves, you’re not gonna need any kind of boxing equipment to perform this workout.
I’ve done this over 100 times and I just love it!
You can learn all the punches, positioning and defenses from it, through lovely cardio-boxing movements.
You have to try these boxing workout, I promise you’re gonna love it!
Strike Bag Workout
This one’s for all of you that have a strike boxing bag.
Even if you don’t have one, you can find some punching bags for sale.
Also there are stores that sell really cheap boxing equipment, so search through them, and I bet you’re gonna find something pretty affordable.
I love this boxing training program, because you can actually learn the actual positioning and punches very well.
This boxer girl shows everything to you!
Here it is, so you can try it too, or just check it out so you can visualize the actual movements Cardio Strike Bag Workout Boxing Everlast.
Heavy Bag Workout
Next up is a heavy bag boxing video.
Here you can have a 20 minutes boxing guide from the gorgeous Alison Booker.
Trough her video Boxing Fit With Alison Booker Definition Fitness, she teaches you how to make the right punches in a heavy bag.
You have to check it out!
These punching boxes are a bit more expensive, but you can improvise, or just learn the movements and try them in the boxing gym room.
Actually there are many gyms that have these kind of equipment.
At the end, investing in a heavy bag is a bit of a expensive experience, but remember that you’re gonna have that bag for life.
That means that if you really like boxing, you’ll improve it for sure.
Also you should buy boxing gloves for this workout, because you’re gonna need them.
And this last one is actually something you can do with a partner.
It’s fun, and the best thing is that it lasts for full 45 minutes.
This means that on your cardio days, you can get a full boxing cardio and abs workout, just trough this one video.
Here it is, I hope you like it Boxing Workout Ideas – Full 45 minute workout.