Equipment is optional in this beginner-friendly boxing workout created by a fifth-degree black belt.
“Boxing is full body and your strength comes from the ground up, even if you’re shadowboxing.
Repeat the entire circuit twice more.
Photo: Anthony Cunanan
Use a real jump rope if you have one handy or imagine you’re holding one.
A.Stand with feet hip-width apart, holding one jump rope handle in each hand.
Arms should be by sides and elbows tucked in close to ribs.
B.Swing jump rope up and over head to begin.
Jump rope as fast as possible, bouncing lightly on the balls of feet in between jumps.
Keep shoulder blades down and back, and rotate the rope with wrists, not arms.
Continue for 3 to 5 minutes.
(If you’re not feeling quite warm enough, add in theseother workout warm-up movesas well.)
That’s 1 rep.
Do 10 reps. Switch sides; repeat.
B.Lower body until chest is a few inches above the floor.
C.Press halfway up, then lower back down to hover above the floor.
D.Press all the way back up to full plank.
Drop to knees to modify.)
Throw a double jab with left arm by quickly doing two jabs in a row.
Next, throw a right cross punch, then repeat a single jab on the left.
Return to starting position.
C.Press halfway up, then lower back to hover above from the floor.
D.Press all the way back up to full plank.
Drop to knees if it’s too challenging.)
Throw a left jab, right cross, and then a left hook.
(Envision fist swinging around the side of an opponent’s face).
Keep hands behind head throughout.
B.Next, quickly slip front by twisting upper body and elbows toward left knee.
A.Stand with feet hip-width apart, holding one jump rope handle in each hand.
B.Swing jump rope up and over head to begin.
Alternate tapping one foot out to hop on the other foot.
Keep shoulder blades down and back, and rotate the rope with wrists, not arms.
Continue for 3 to 5 minutes.
Finally, wind down with afew of these dynamic stretches.
