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Get in Great Shape with Boxing Fitness Training

By Charles E Johnson

Before you start any workout (boxing or not) you should always warm up first. I usually do a couple of rounds (one round is 2 minutes long) of jump rope before I start my workouts. I will also shadowbox for a round or 2. Shadowboxing basically consists of fighting an imaginary opponent. Even if you don't know any combinations, or even footwork, shadowboxing is still a great way to warm up, and its fun! Just throw some punches around, and imagine someone throwing punches back at you. Don't forget to duck!

After you are all warmed up and feeling lose, try these workouts:


Pull-ups - Consist of gripping the pull-up bar with palms facing away from you. Pullups mainly work your back, biceps, triceps and shoulders.

Dead hang pull-ups - These work your shoulders, lats, upper back, biceps, and triceps. However, they are very difficult. To start, you grip the bar with a very wide grip (not as wide as you can, but the wider the better). Now, let yourself hang, and pull yourself up until your chin is over the bar, then slowly lower yourself to the hanging position. You MUST hang down all the way before pulling yourself all the way up again, or else you will not get the full benefit.

Close grip pull-ups - These are great for working your forearms. All you need to do is do a regular pullup with your hands very close (you could even put them right next to each other) together. Close grip pull ups also work your biceps, shoulders, and your back.

I would suggest starting out with one or 2 types of pull-ups, and trying to complete 2 sets of 10 for each type.


Military abs - You need a barbell, a bench and a workout partner to do these. First, lie on the floor and put your legs on a chair so they are at a 90 degree angle. Next, have your partner sit on your legs. Now, holding the barbell, try to bring yourself up towards your partner as much as possible while your partner pushes down on the barbell. (Your partner will not have to push hard to make it difficult for you to sit up). For military abs, it is good to do decreasing sets (meaning, do a set of 10, then a set of 8, then a set of 6).

Bench leg lifts - Start by laying on the bench, except have your butt and legs hang off of the end. Next, put your hands behind your head and hold the bench, since you will not be stable enough without holding anything. Then, with your legs completely straight and parallel to the bench, lift them until they are at a 90-degree angle with your body. Then slowly bring them down so that they are parallel with your body once more. Try to set a goal for these too. 2 sets of 10 is very good.

Bicycles - Lying on the floor, start by lifting you legs up and bending your knees so that your legs form a 90-degree angle. Now, all you need to do is pedal an imaginary bicycle by bringing one knee to your chest while straightening the other one. The slower you pedal, the better you will work your abs.

I would suggest doing as may abdominal exercises as you can handle. Your abs are very strong. They will recover fast, and the more you work them, the more you will begin seeing results.


This is just one of the many muscle gaining workouts that I do during the off-season.

(Monday/Wednesday/Friday Workout Routine)




Bench leg lifts-------------2--------5-10


Pull ups--------------------2--------5-10




Standing Military Press---3--------11-7*

Bench Press---------------3--------11-7*




Dumbbell Curls------------2--------15-11*


Calf Raises-----------------4--------30-15*


NOTE: Pyramid all sets with a *


**Pyramiding sets refers to decreasing the number of reps each set, while increasing the amount of weight you are lifting. Pyramiding helps the muscles acclimate to lifting heavier weight quickly. It also helps your muscles recover faster.


Nutrition is extremely important when it comes to exercise. In fact, nutrition is extremely important when it comes to your health in general. What you eat will reflect in how you look and feel. Here are some tips that will help you get and stay healthier.

1. Try eating more fresh foods. They are better for your digestive system, and have little or no preservatives.

2. Drink more water. It will cleanse your system and generally keep you healthier.

3. Eat more, smaller meals throughout the day rather than 3 large ones.

4. If you are trying to gain weight through weight lifting, intake more protein through lean red meats and chicken rather than protein shakes. (If you do not have a lot of time on your hands to prepare these meats, protein shakes are still O.K. However, make sure you get 100% Whey Protein; It is the healthiest of the proteins, also used by bodybuilders).

Source: – Free muscle building, running, and boxing workouts.  Also, check out the workout forum

This article may be used on other websites as long as it is copied to its fullest extent; the original title, author, content, and source must all be preserved.  Copyright 2008

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