Your go-to boxing workout
To build strong, toned arms you can show off, just grab a boxing bag and follow our workout.
Channel your inner Anthony Joshua or Nicola Adams to get a truly awesome workout. All you need to get started are a bag, gloves, and wraps. "If you aren't ready to use the bag, try shadowboxing first—doing the same moves without hitting the bag—until you feel ready for the real thing," says Michael Tosto, owner of TITLE Boxing Club in New York City, who designed the workout shown here.
Your go-to boxing workout
Practice these moves a few times, then try the combinations listed below to get your heart and muscles working hard. These are 3-minute rounds, just like the pros do. Try for 4 rounds with a 1-minute rest in between each. Build up to 8 rounds for a total of 30 minutes (with a 2-minute warm-up with any of the aerobic moves listed in the “Make It Harder” section).
Put it together
Warm up for 2 minutes (see the activities listed in “Make It Harder”). Then do each sequence of moves as many times as possible for 30 seconds, with no breaks. Then rest for 1 minute. Repeat 7 times (or build up to it).
Jab, Cross, Lead Hook, Rear Hook, Lead Uppercut, Rear Uppercut
Jab, Cross, 2 Jabs, Cross, 3 Jabs, Cross
Jab, Cross, Jab, Cross, Lead Hook, Rear Hook
Jab, Cross, Lead Uppercut, Rear Uppercut, Lead Hook, Right Hook
Lead Uppercut, Rear Uppercut, Jab, Cross
Alternate all Hooks as fast as you can.
Make it harder
Ready to step it up a gear? Instead of a minute of rest, perform jumping jacks, squats, high knee jogs, or jump rope.