13 Round Boxing Workout

This solid boxing workout fits perfectly into an hour with a few minutes to spare. Set your ring timer for 3 minute rounds with a 1 minute rest.

1. Two rounds jump rope (work through your 1 minute rest)
2. One round stretching
3. Two rounds shadow boxing
4. Three rounds heavy bag; punch out (speed punches) last 30 sec of each round
5. One round speed bag
6. Two rounds abdominals work (work through 1 minute rest)
7. Two rounds spin bike (work through 1 minute rest)

If you’re putting effort into it, you should be drenched, tired and happy (otherwise you should ask for your money back). Hit the shower and head back to work!

Image by Steve Snodgrass

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2 Responses to 13 Round Boxing Workout

  1. Charlie Seelig October 1, 2010 at 6:02 pm #

    If you wanted to bring it up to a full hour (15 rounds x 3 minutes + 14 minutes of breaks), I’d add some footwork drills.

    • Lisa Creech Bledsoe October 1, 2010 at 10:10 pm #

      Most definitely a good choice to balance out the set, Charlie. I would add either line drills or agility dots. Or do you have other ideas? Truthfully, I don’t do as much footwork as I should.

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