Boxing Workouts at Home

Strengthening the bones and the muscles is the aim of boxing exercises at home along with maintaining weight. The popularity of the boxing workouts at home is rising due to the fantastic results, that many people have experienced after taking consistent efforts. Typical boxing workouts at home will include cardio exercises, strength training exercises, endurance and anaerobic exercises and also co-ordination exercises. It is possible to build a stunning and enviable physique by learning these boxing workouts at home.

Boxing Workout Routines at Home

Boxing workout routines at home are ideal for people who do not have the time to exercise and train themselves in the gym. To know how boxing workouts help in losing weight, you can refer to boxing workouts to lose weight. Here are some exciting boxing exercises at home.

Jumping Rope
Jump rope is one of the best cardiovascular exercise which helps you to warm up and burn around one thousand calories in a sixty minute workout. The jumping rope exercise can be done in the following techniques:

• Full twister: In full twister, we have to twist our lower body to the right side by a bounce jump
• Bell jump: In this, you have to jump few inches in forward and backward directions
• Arm cross: While performing the arm cross jump, the arms must get crossed at your waist level by swinging the rope around
• Foot cross: In foot cross, you have to jump to the side straddle on the first jump, cross one leg over other in the second and jump in such a way that feet lie shoulder length apart on the third jump
• Forward shuffle: In forward shuffle, you have to extend one of your foot forward by keeping your knees straight
• Backward shuffle: In backward shuffle, you will be extending your feet back such that your knees bend at a right angle

Shadow Boxing
In shadow boxing, you practice and improve your movement, stance and your punches. For doing this workout, you will have to stand facing the wall in a room consisting a light source and hit punches at his own shadow. In case you are a right handed boxer, you should have your left foot ahead and the other backward, as this will make it difficult for your opponent to attack you. For a boxer who is left handed, the footing has to be vice-versa. In a shadow boxing workout, the position of your fists should be up and your elbow must be bent inward.

Push Ups, Sit Ups and Stretching
Push ups, sit ups and stretching exercises must be included in the boxing workouts at home and be ideally done in three rounds or in three minute intervals. While performing push ups, your body must be straight, right from your shoulders to your ankles. You will have to lower your body till your elbows are upper than your arms. Sit up and stretching exercises help to get rid of abdominal fat and tone the abs.

Stance
The boxer has to stand with his rear foot half stepped behind his lead foot, and with leg and shoulder width apart for having a stance which is upright. By lifting the right heel and pointing both feet inward, you have to place the lead fist at eye level which is around six inches in front of the face. Your elbow should be used to protect your body by positioning it against the ribcage and the position of the rear fist is besides your chin. By tucking the chin in your chest, you can protect yourself from hard hitting punches.

Punches
The jabs, cross, uppercut and the hooks are the four types of punches which should be practiced in the boxing workouts at home. The jab can be described as a powerful, quick and straight punch from the guard position with your lead hand. While practicing this punch, you will experience a movement of your hips and torso in a clockwise direction. Cross is a punch which is quite powerful, but with the rear hand while the hook is a punch targeting the opponents head in a semi-circular way. A rising and vertical punch with the rear hand is known as the uppercut, which must be practiced.

Apart from these workouts, the abdominal crunches, and punching the heavy bag with full energy, are very effective boxing exercises at home. Read more on boxing workouts for beginners.

Equipment for Boxing Workouts at Home

Following are the exercise equipments you will need, to practice the boxing workouts at home:

• Heavy bag
• Boxing gloves
• Leather jump rope
• Hand wraps
• Mirror
• Round timer
• Pull up bar
• Speed bag
• Medicine ball

The boxing workouts at home will benefit you only if you do them with sincerity and hard work. You can take help from a professional boxer to get your basics right.