Take On This 12 Round Boxing Workout

12 Round Boxing Workout

This twelve round boxing workout will leave you feeling like you have just fought for a world title. But, coming out victorious! Here, I’ll take you through 12×3 minute rounds (with a one minute rest in between).

Things you’ll need:

• Skipping rope (swap for high knees/star jumps if you don’t have one)
• Ideally a kettlebell or dumbbell for the strength rounds but you can get creative and use a loaded backpack or bottles instead.
• A timer – I like using a boxing timer app as hearing the sound of the bell gets me into the boxing mood!

ROUND ONE – Mobility

We’ll get started with gentle and continuous dynamic movements to mobilise the entire body. Here is a great five minute mobility routine that will get your body loose and ready for this workout!

ROUND TWO – Warm-up

Use these three minutes to bounce around on your feet and loosen up your muscles and range of motion.

A mixture of high knees, star jumps, squats lunges and push ups will get the body ready.

Do 10 reps of the following:

•  Star jumps
•  Squats
•  Lunges
•  Push ups
•  Squat jumps
•  Lunge jumps
•  High knees
•  Fast feet

ROUND THREE – Skipping

Skipping, or jump rope as those across the pond like to call it, is an important tool in a boxers training regime. Not only does it get the heart rate up and build stamina, it also develops coordination between the hands and feet – a skill all boxers need.

For our first round of skipping, we will alternate between rounds of 10 seconds of methodical, steady skipping and skipping sprints for 20 seconds each until the three minutes is up. Go as fast as you can in the sprint section (both feet together, high knees or even double unders).

ROUND FOUR – Skipping

Now that we’ve got our hands and feet moving together in harmony, we are going to mix up the sprint intervals in this round.

We’ll do:

• 10 sec on/20 sec off
• 15 sec on/15 sec off
• 20 sec on/10 sec off
• 30 sec on/30 sec off
• 10 sec on/20 sec off

That’s three minutes – done!

ROUND FIVE – Shadow boxing

By this point, your body should be feeling nice and warm but it wouldn’t be a boxing workout without a bit of…boxing. Now, it’s time to get the brain working as we move on to a bit of technical shadow boxing.

In this first round, you will only be using the jab – the most important punch in boxing. You can throw as many as you like, both to the head and body, but you can only throw that lead straight. Just because we’re keeping it simple, doesn’t mean we forget the basics! Hands up, chin down and add a bit of movement with the head and feet in between those combinations.

ROUND SIX – Shadow boxing

We should be feeling switched on by now so we’ll add the cross into the mix. Again, throw these two punches however you like i.e. double jab-cross, jab-cross-jab, jab-cross to the body etc.

Keep the movement in between combos and don’t forget to switch the attack to the head and body. Oh, and don’t forget to twist that back hip as you throw the cross.

ROUND SEVEN – Dynamic core

We’re already halfway through this boxing workout. Now, this is where you start to feel the core burn and build a midsection any boxer would be proud of.

Do 10 reps each of the following and repeat until the time is up:

• Toe taps: Lie on your back with your legs straight up in the air. Reach for your toes with your fingertips.
• Mountain climbers: Get into a push up position and bring your knees, one at a time, into your chest as though you’re about to push off the starting blocks for a sprint. Go as fast as you can and, as ever, keep the core engaged.
• Jack-knife crunches: Get on your back, legs straight out in front of you and just start bringing those limbs together. Engage the core and with arms and legs straight, reach up to meet your toes then relax slightly and then back up again. Hideous – but it works.
• Rainbow plank: Get in the normal plank position and when you’re feeling solid, roll over your ankles to follow a rainbow shape with your hips. So, you’ll be leaning on the right side of your right foot and then across the toes to the left side of your left foot. Don’t forget to breathe.
• High plank shoulder taps: Still in the plank position, lift one arm at a time and tap the opposite shoulder. Repeat for the other arm five times. That’s it.

ROUND EIGHT – Static core

We’re sticking with the core for this round but with less movement. So, close your eyes and go to your happy place until you hear the sound of that bell.

Do 30 seconds of the following:

• Elbow plank (lower arms flat on the mat)
• Left side plank (depending on comfort arm can be extended or flat on the ground)
• Right side plank

Repeat routine once more for a three minute round.

ROUND NINE – Shadow boxing

Back to shadow boxing. Now, we’re really going to get the heart rate up! In this round, you will throw a minimum of three punches in every combination. Mix up the punches and vary the combos. A few examples are:

• double jab- cross
• jab-cross-left hook
• jab-right hook body- left hook body
• jab-cross-slip-cross- left hook-right uppercut

And as always, don’t forget your movement!

ROUND TEN – Shadow boxing

Last round of shadow boxing so make it count. Here you can box however you like. But, make sure your last round is a quality round so don’t sacrifice technique for an extra bit of speed.

ROUND ELEVEN- Lower body strength

For this you need a kettlebell (or something else you can hold that weighs between eight and 12 Kgs is ideal) and each of these should last 45 seconds.

• Start with swings: Keep back straight and core engaged (of course) and bring the kettlebell from between your legs till your arms are parallel with the floor. Don’t swing wildly, you need to maintain control. Click here for help with technique.
• Goblet squats: Hold the kettlebell in your arms, in front of your chest. Squat.
• Reverse lunges: Stand with the kettlebell in the same position as the previous exercise and with your feet hip width apart. Then, alternating legs, step back and dip the back leg low to the ground.
• Squat jumps: Same as regular squats but this time you add in a little jump and, on landing, squat so low that your elbows are touching you knees. Keep your back straight.

ROUND TWELVE – Upper body strength

Twelfth and final round of this boxing workout. Grab that kettlebell again and it’s 45 seconds of each of the following:

• Shoulder press: With the kettlebell firmly in hand and resting on the back of your wrist (take your watch off!) and extend your arm to the air. If you’re struggling to do this in a straight motion then the weight is too heavy and you need a lighter one or you’re going to be in a world of pain tomorrow. Repeat for the other side.
• Drop (the kettlebell) and give me 45 (seconds of push-ups).
• Get the kettlebell again and take a knee. Start with the kettlebell on the mat and then do seven single arm rows on each side pulling it up to hip height.
• KB head circles: Hold the kettlebell above your head and circle it around your head making a halo shape. This is how you get killer traps and shoulders.

BONUS ROUND – WALL SIT!

“Walk around with your hands up and show them you’re a champion!”. If you’ve ever fought, your coach has probably shouted this at you at the end of that final, exhausting round. Your lungs are on fire and your legs are burning but instead of collapsing to the floor, you know you have to show (or give an Oscar-worthy performance) your opponent, the crowd and most importantly, the judges that you aren’t tired and could easily go another round if you had to. This is how we develop that toughness. But, instead of walking around, you’ll take a seat 😃

STRETCH

And now, probably the bit you have been waiting for. You’ve made it through this boxing workout and worked your body hard so make sure you take 5-10 minutes to have a proper stretch and cool down.

Start with a yogi downward dog, relaxing the neck and leaning back into your hips while stretching the calves out at the same time.

Next, pull up one leg so it’s almost parallel with the front of the mat and, supporting yourself on your arms, stretch out those glutes. Repeat on the other side.

Lie flat on your back and scan your body for aches or tension and add in any other stretches you think are necessary.

Now you’re done! Remember to rehydrate and refuel so you are ready to smash your next session!