This Fight Fit routine, Boxing Workout 11, can help hybrid heroes train both offense and defense skills in the art of boxing and train the body to endure longer rounds on the punching bag.
For many of us, anime isn't just entertainment but also a source of inspiration to get moving and achieve features of strength and endurance like the ones that are displayed by some of our favorite characters such Hajime no Ippo, Baki the Grappler, and One Punch Man. These anime heroes push their limits, training relentlessly to reach the peak of their abilities. This Fight Fit routine Boxing Workout 11 was designed to help aspiring anime hybrid heroes improve their overall stamina and mental strength through a series of extensive rounds.
Who's This For?
Suitable for all levels
Fight Fit Boxing Workout 11 Benefits:
Learn basic punches
Learn basic defense
Improve agility
Improve power
Improve endurance
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a fight fit workout at least 2-3x/week.
Training Equipment:
Boxing Gloves - Purchase Gloves
Hand Wraps - Purchase Hand Wraps
Punching Bag - Purchase Standing Punching Bag
*The training equipment links listed above will lead you to recommended pieces of equipment that can improve your training experience. Using these links won't cost you a thing; if you simply make a purchase, I will receive a small commission.
Workout Details:
Complete 3 rounds
Each round is 5 minutes long
Rest 1-2 minutes between rounds
Complete Clinche exercise between each round before moving onto the next routine.
Warm Up:
Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.
Cool Down:
Complete a 5 minute cool down or complete Initial Mile's Fighters Yoga Flow.
Punching Details:
L - Lead
Example: L Hook means, lead (front hand) hook punch.
R - Rear
Example: R Uppercut means, rear (back hand) uppercut punch.
Fight Fit Workout:
Round 1: Jab + Low Cross + Lead Uppercut + High Cross
Round 2: Jab + Lead Uppercut + Lead Hook + Bob & Weave + Rear Uppercut + Lead Hook
Round 3: Cross + L Hook + R Uppercut + Slip Defense + Low Jab + Cross
Clinch Move: Planche Push Ups
Exercise Alternatives:
If regression is required or equipment is limited, below are some alternative exercises:
Planche Push Ups > Diamond Push Ups > Standard Push Ups
Training Notes:
Return every punch back to the chin.
The non-punching hand should remain at your chin to block potential strike.
Pivot the foot when performing the hook punch. If you're executing the lead hook, pivot the front foot. If you're executing the rear hook, pivot the rear foot.
Execute each uppercut from the chin. Do not round or circle the arm when performing the uppercut.
When bobbing and weaving underneath a punch, bend at your knees and do not fold at your hips. Folding at your hips leaves you open to knees and kicks to the head.
Planche Push Ups: Complete the planche push up by rotating your wrist and positioning the fingers to point behind you and forearms front facing. Lower your body by bending at the elbows and return to the start position by extending your elbows.
Pre-Workout Calorie Intake for Boxers:
For optimal performance, hybrid heroes should consume a well-balanced meal that includes all macronutrients; carbohydrates, protein and healthy fats. These calories should be consumed at least 2-3 hours before training allowing sufficient digestion and ensuring optimal energy levels throughout the session. Because boxing workouts require explosive movements and a substantial amount of endurance, it is recommended to prioritize carbohydrates as the primary source of energy, with a moderate amount of protein and a small amount of healthy fats.
Boxer's Smoothie Recipe:
If you're like me or are timed crunch, sometimes it may be difficult to consume a full meal before a workout. Here is one sample smoothie recipe I've personally used before my own workouts.
1 1/2 cup oatmilk
2 scoops of vanilla Orgain, plant based protein powder
1 banana
1/2 cup ola fashioned quaker oats
1 tablespoon sunbutter
1/2 tablespoon chia seeds
1 teaspoon honey
Keep in mind, I am not a registered dietitian. The smoothie recipe provided is a general suggestion for a balanced pre-workout meal for boxers and should not be considered a replacement for professional nutrition advice. Each individual's dietary needs may vary and it is recommended to consult with a registered dietitian for personalized guidance.
""Our power doesn't come from our bloodline, it comes from our hearts."
- Future Trunks
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
Resources:
Comments