Boxing has gone a long way from being a mere spectator sport to an effective form of workout for a lot of people. Not only do different boxing drills help out in weight loss, it helps strengthen the entire body as it works on giving you a stronger heart and well-developed bones and muscles.

Part of boxing training is working on different exercises that could complement the sport, helping you prepare your body and mind for the physical and mental strain that comes with it. Here are a few exercises for boxing that could help you withstand the rigidness of everything that comes with strict boxing fitness training:

Strength. If you think that your arms should be the major focus of your boxing workout, you are terribly mistaken. Both the upper and lower parts of your body need to be developed as your entire body works together in throwing punches and moving defensively and offensively against an opponent. Develop your functional strength by working on weighted shadow boxing where you can use dumbbells or a similar alternative. Lunges, squats, burpees and bench and shoulder presses are also a great help for strength development. You can check videos like the W3P workout that can help you figure out what other types of workout could help develop your strength.

W3P Fitness participant Timara McMillan.

W3P Fitness participant Timara McMillan.

Davada with Weights

Davada with Weights

Cardio. Developing your endurance is also a priority in boxing to ensure that you are able to withstand round after round with minimal to zero effect on your performance. This is why cardio workouts are also complementary to your boxing training. Sprinting is ideal to increase muscular endurance, while the jump rope can also greatly improve your reflexes, agility and coordination. Although burpees are considered as part of strength training, it can also be part of your cardio workout as it is also a form of aerobic conditioning.

Former World Champion Boxer, now Trainer Willy Wise Jumping Rope

Former World Champion Boxer, now Trainer Willy Wise Jumping Rope

Running

Technique and Bag Work. No matter how much you improve on functional strength and endurance, all this will be put to waste if you are unable to move strategically once faced with an opponent. This is why you also have to work on the skills that will truly bring out the boxer in you. Work on your boxing techniques on a regular basis because repetition is the best way to make each critical movement an automatic part of your system. Never neglect the pad work, speed bag training, heavy bag training, and shadow boxing to help you develop and perfect each movement that you will need to apply once inside the ring.

Willy Wise motivating W3P Participant, Davada Davis

Willy Wise motivating W3P Participant, Davada Davis on the Double End Bag.

Willy Wise on Speed Bag

Willy Wise on Speed Bag

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W3P Participant Timara McMillan on the Speed Bag

Sparring. There could be no better form of preparation than by practicing all the skills you acquired and putting your strength and endurance to the test with an actual opponent. Find a sparring partner who can help you practice your moves. This is also the best way to strategize on how to react to strikes and avoiding blows, not to mention what a great help sparring is if you need to burn some calories.

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Willy Wise Sparring

You can apply variations on some of these exercises, to make things a little more interesting and challenging. You can also check our DVD to compare the workouts you have been trying with others that could work out better for you. With these different exercises, you are definitely on your way to become the fitter and faster boxer that you are hoping to be. Check our Facebook page for more updates from us!