Over the last few years boxing has become the workout of choice for A-list celebs, we’re looking at you Shay Mitchell and Adriana Lima! If throwing on the gloves and jumping in the ring isn’t your cup of tea you can still get a lot of the benefits of boxing using this 30-minute workout from our fitness expert Michelle Lamelza of Drill Fitness. Have half an hour? Check out this 30-minute boxing-inspired workout that can be done anywhere and get ready to get strong, sexy arms!
Start off with 90 seconds of jumping rope, alternating between singles and double downs. (No jump rope? No problem! You don’t need a rope to do these, as long as there is commitment to the movement.)
Next, square feet and hips forward, and throw 100 jabs. It’s important to keep your chin in, shoulders down and relaxed, brace the core, and squeeze fists as you punch, alternating punches straight in front of you. To keep it authentic, we want to make sure that every punch begins and ends at our faces.
Drop to the floor, and perform 10 plank jacks. Get in plank position either on the hands or on the forearms and jack feet in and out.
Jump back up on feet, back to square position. Execute 25 hooks (my personal favorite punch). Alternating 5 on each arm, then totaling 25 (5 right/5 left, repeat). In order to get the most out of the hook, think of it as almost a circular punch. Turn the hips and shoulders with it, and think about your knuckle making contact to your “imaginary” opponent’s cheek.
Get back to floor and perform 10 full range sit-ups.
REPEAT FOR 5 ROUNDS – This should take about 12-15 minutes. Rest for 90 sec to 2 minutes in between sets
In squat position, feet slightly outside hips and squared to front. Squat down, and then come up it into alternating front kicks. 20 in total.
Shuffle 5 times back/forth – Bend knees and squat a little low, shuffling feet left and then right…shuffle laterally approximately 10 feet in each direction.
10 sidekicks on each leg – Setting up the sidekick (great for the glutes and obliques), you want to set the heel and turn the hip. Strike the “imaginary” opponent with either the side of your foot or heel. In other words, the heel should be facing ceiling, toes pointing down. It’s almost a push/pull motion with the knee. Knee into chest, kick out, and then retract back to chest. (Do NOT worry about perfecting it…it’s a toughie to get, but very effective!)
REPEAT for 3 ROUNDS
AND FINALLY, to finish off: Grab a pillow. Lie it on ground or couch, and punch the CRUD out of it as HARD and FAST as you can for 30 seconds.