Boxing: The Simple Workout of the most fit Athlete

Most professional athletes are in tremendous shape, simply because of what they do for a living requires them to be. But as we all know many athletes train constantly and sustain many injuries, so while you and I want to be in shape like our favorite athletes, we would certainly like to avoid those injuries. I would argue that the two types of professional athletes that are in the best physical shape are tennis players and professional boxers, but believe it or not, boxers sustain far fewer injuries with their training. I know you are thinking I am crazy, boxers get punched in the face for a living, how can they have fewer injuries? Remember, I said injuries suffered through training, take out the actual sparring and I think you will find their exercise regime to be the most basic, simplest form of exercise there is, with amazing results.
First, don’t kid yourself or believe any of those magic fifteen minute a day workouts, getting in top shape is work and requires at least forty-five minutes to an hour and a half a day to be in top shape. A professional prize fighter who can fight for twelve three minute rounds of the most grueling work only works out two hours a day, so imagine the shape you will be in if you just put in an hour and fifteen minutes of the most basic work out.

So, let’s start the workout and find the time to do it in. First, Boxers are known for their road work, that means they get up early in the morning and go for a run. However, they run far less then you might imagine. Again, a championship fighter will usually run 3 to 5 miles a day and a brisk pace. So, for most fighters they can run that distance in about thirty minutes. Again, this is simple, I don’t expect you to run like a championship fighter, but you can go for a thirty minute run each morning at your own brisk pace, and if it is too hard in the beginning, do a walk/run, run as far as you can, when you get tired turn it into a walk, then a run again until you can do thirty minutes of a nice paced jog.

After the morning run it would be fantastic if you can find another thirty to forty-five minutes in the afternoon or early evening to do the second part of the workout. The next phase is all natural and basic, but with a body rested from the early morning run but getting in better shape by the day this part of the program will get you firm and toned.. This workout in the beginning is extremely difficult but it will get easier as time goes on. Let’s start with some shadow boxing, it’s simple. If you are a right handed put your left foot in front of your right, raise your hands to eye level with your left hand in front of your right, and squat slightly as if you are touching your butt slightly to a chair. We have all seen the position a boxer is in during a fight, if you need a visual to get the right pose you can look it up on the Internet. Once you are in this position, punch the air rapidly, left hand leads followed by the right hand, there are three key points.

1:) Punch as rapidly as you can.
2:) Punch as if you are hitting an opponent in the face and in the stomach and the sides, so you are adjusting the height of your punches.
3:) Always keep your hands at eye level as if they were protecting you from being hit in the face, this is key, never lower your hands, when you punch to the lower body punch lower by using your legs to adjust your height. The lower you punch the more you squat, and vice versa. And finally, when you punch, don’t use just your arms, punch the air by turning your hips, legs and heels into every punch. Make sure you punch very hard but never fully extend your elbow as not to hyper extend the elbow. And constantly move in circles around your imaginary opponent. Make it fun, bob and weave, pretend you are in a fight, duck punches make up a strategy but constantly keep moving. How long should you do this? It is much harder then you think, especially if you never lower your hands and keep the constant movement. I suggest starting with three two minute rounds, move up to three different three minute rounds, and eventually get to six three minute rounds, and remember after each round take a one minute break.

After this exercise the rest is simple and easy. I want you to do six sets of basic pushups and sit ups and no less than twenty five each. Eventually I want you to work your way up to fifty pushups and one hundred sit ups with six sets of each, but this will be at your own pace. If the pushups are too difficult then do them while on your knees to make them easier, but still do them properly as they are an arm exercise.

As for the sit ups if you can have someone hold your feet great, if not try to fasten them under a bed or chair to restrict movement. Again, do them at the pace you are comfortable, if you can only do five, start with five but do six sets of them and try do at least one more in each set each day. The same holds true with the pushups. Try to a little more each day with each of the exercises until you have reached our goals. All of these exercises have low impact on the body, meaning you should not injure yourself doing them. Make them fun, challenge yourself, put in the hour to hour and fifteen minutes a day, and like a champion you will find that these four basic boxing exercises will put you in great shape,

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