Boxing Workouts: How to Train Like an IFBB Pro

Guys like to have big muscles. We like to have big arms, little waistlines, and superior athletic ability because, even in the modern world, it puts us back in touch with our inner Conan, Hercules, and Samson. We feel epic. Like the statue of the guy hurling the over-sized discus. Plus, we want to look good. We all know that some guys get all the luck and get paid and sponsored to lift and eat right, but what about the rest of us? What about the lawyer, bank teller, salesman, barista, teacher, police officer, or businessman who has other commitments 8-10 hours a day? There is hope:  Box.

Fighters have proven to be some of the most holistically fit people in the world.

Listen up: If you want to be fit and rugged, but have little time and resources to put toward building your body, I encourage you to consider doing boxing exercises. These boxing workouts may be the most efficient at achieving results like cutting fat and building muscle in less time, and with less equipment than conventional exercise regimens. Let me demonstrate:

Bodybuilding is all about a three key things: overwork your muscles, feed your muscles well, and burn excess calories. Boxing exercises (plus a diverse and moderate diet) do all of these things in the most simple way possible while still achieving results (would you complain if you looked like Mike Tyson? At least from the neck down?). The way this works is that instead of having separate sessions for weight lifting and cardio, you perform both at the same time. This is actually a more effective type ofbodybuilding training for real life scenarios, which explains why the military and martial artists train this way. For the initiated, you’ll know I’m talking about circuit training. The boxing workout is divided up like a boxing match: into rounds of 5-10 minutes. The first round involves some fast-paced cardio to warm up (jump rope or fast jogging), the next round is conditioning involving circuits, or supersets, of explosive exercises such as pushups, sit-ups, lunges, plyo-box jumps, sprints. Then you move to the punching bag and, while keeping your feet moving at all times, you assault the bag with a barrage of punches focusing on form and speed. Do several rounds of this with about a minute in between and then close with another round of fast-paced cardio and some abs. Although it sounds too simple to work, the evidence has shown otherwise.

Fighters have proven to be some of the most holistically fit people in the world. They also happen to be the oldest class of athletes, dating back to ancient times when physical fitness was the key to military victory. The actual 300 Spartans at Thermopylae probably did stuff more like this. Plus, as I mentioned before, you don’t need a personal trainer (unless that would help you), you don’t need a gym membership, and you don’t even need an extensive home gym. A jump rope, a medicine ball, some gloves or straps, and something to punch will suffice. Check out some boxing sites online for more detailed workouts and regimen ideas. Stay hungry, my busy friends!