Do these five drills as a single workout, or incorporate individual drills into your own fitness routine.

Boxing drill #1: Skip rope

Skipping rope builds cardiovascular strength as well as coordination, while working nearly every muscle in your body. Start with skipping as your warm up,  add it to your workout in intervals, or finish your workout with it.

Boxing drill #2: Torso twist with medicine ball

A standing side-twist with a medicine ball will strengthen the core muscles.

Torso twist drill:

  • Depending on your fitness level, you can use a 5- to 15-pound medicine ball. Hold a medicine ball with both of your hands directly in front of you and your arms straight.
  • Stand with your back against the wall and legs slightly bent. Twist at the waist to the left tapping the ball on the wall and then to the right. When you twist to the right pivot your left foot and vice-versa. Continue for 2 minutes.

Note: If you bend your knees a little more in a squat position, you will also work your quads and glutes as you work your shoulders and obliques.

Boxing drill #3: Knees up

This knees up drill will improve cardiovascular endurance as well as lower abs strength.

Knees up drill:

Standing on the floor alternate bringing knees up to waist, attempting to reach knees chest-high. All the while, move steadily forward around the floor in a circle, forward and backward or simply in place depending on your space. Continue for 2 minutes.

 Boxing drill #4: Jump Squats

 Jump squats are effective in strengthening the legs and core.

Jump squats drill:

Start in standing position with feet facing forward and shoulder-width apart, then drop down into a squat position and immediately push back up into a jump at least 1 foot above the ground.

  • As you return to the ground, immediately drop back into the squat position—making sure knees don’t go past toes—and repeat the sequence.
  • You may swing your arms to give your body momentum.
  • This is an excellent anaerobic exercise that works your cardiovascular system and strengthens your quads, hamstrings, glutes, calves and even abs and back.
  • If you get too exhausted before the 2-minute timer goes off, continue with regular squats until your rest period.

Boxing drill #5: Mini push-ups

Mini boxer push-ups strengthen the triceps, deltoids and back.

Mini push-ups drill:

  • Lie face-down on the floor, placing hands palm-down right next to the shoulders. Keep elbows in and arms touching the sides of your body. Push entire body up and down, coming only 6 inches off of the ground.
  • Raise the entire body at the same time, without arching your back. It is important to keep your arms in tight and close to the body.
  • You can do these on your knees to start and then work your way to doing the push-ups on your feet.
  • If your arms get too fatigued before the timer goes off (2 minutes), straighten your arms completely and hold your body up until you are ready to start the push-ups again.

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