Boxing is a great workout for women to get in shape. Boxers need to have strength, speed, endurance, and explosiveness to win fights. However you dont need to hop into the ring to take advantage of the benefits boxing has to offer. There are countless gyms across the country that offers boxing workouts for women. The workouts usually last an hour consisting of bag work, focus mitts drills, skipping, and medicine ball exercises. Many of my clients over the years have noticed significant weight loss over the years after only 4 weeks of training.
Roadwork is great for building your cardio and requires no equipment. It also allows you to get outside and enjoy the fresh air.
Now you dont have to sign up at a gym if it is not your cup of tea. Many boxing drills do not require equipment. Instead you can do roadwork which is basically running mixed in with calisthenics. Here are some tips on how to begin your boxing roadwork workout for women:
1. Start off with a light warm up by doing arm circles forwards and backwards.
2. Put your hands on waist and circle your hips left then right.
3. Place your hands on your knees and circle your knees to the left then right.
4. Stand straight up with your hands above your head together and tilt to the right to stretch your lats. Hold for 30 seconds. Then tilt to the left to stretch the other side.
5. Keep standing straight and reach down to touch your toes and hold for 30 seconds.
6. Start with a light jog with light punches in the air.
7. As you continue to jog, get your knees up to waist level for 30 seconds then resume regular pace. Alternate between light jogging and knees up every 30 seconds.
8. Once you get a little sweat going you can perform lunges. I like to use lamp posts as my visual benchmark. I lunge to one lamp post then jog to the next. Alternating each time I reach the next lamp post.
9. Change it up again by alternating between light jog to sprinting using the lamp post as the visual benchmark.
10. My route always consists of a field with a playground. I stop at the playground to do some push-ups, crunches and light shadow boxing. If there is a bench nearby Ill include some tricep dips.
11. Finish your workout with a cool down consisting of stretching. Hold each stretch for at least 30 seconds.
So there you have it, the basic boxing road workout for women that will help you slim and tone your body.
Remember if you are just getting back to exercise make sure you progress slowly and with caution. You are not training to be the next world champion. Take care of your body and it will take care of you.