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I am just putting the finishing touches on my new Home Boxing Workouts program and because of all the feedback I have been getting about the boxing related posts on the website of late I thought it was time to give you a sneak peek of what we have been working on.

In short the program is designed to get you started over 12 weeks at home and there is plenty of room for progression regardless of what level you are starting at!
Go it alone or grab some gloves, mitts and a partner and you will be in for some of the best workouts of your life!

Strangely enough, through filming the workout videos, I actually found that the shadow boxing (boxing without a partner) to be just as hard as the pad work. To be honest this was a pleasant surprise because it takes away one of the big objections i was hearing, that you need a partner and some equipment to do the workouts.

Well, that objection has been swept away and there’s pretty much no reason why you can’t get cracking!

There’s your sneak peek into what’s been going on behind the scenes.

I really want to know what you think, so leave a comment below and tell me if you want to see a full round or two of the workout.

If I get 20 comments below I will post the next video, straight from the program itself. Not only that but I will draw one name randomly to get a free copy of the complete Home Boxing Workouts program when it launches.

Man I am pumped! I am totally buzzing off the energy from the boxing session I just took.

I am jealous of the people that got to actually do the workout because they just got the best workout of their life!

High intensity and high energy, that’s what every workout should be like. You only get back what you put in from any workout, that’s just a fact. It’s the same with most things in life you have to but yourself out there, challenge yourself and make it happen.

If you aren’t putting in 100% at each and every session you are severely limiting your progress and will just make it longer until you have the body you have always wanted.

That’s why boxing is such a great workout. Even on a bad day you get a great workout. In fact if you’ve had a bad day, chances are that you will get a better workout!

And it is so easy to bring it when you are doing a boxing workout. Wether you are training by yourself, with a partner or within a group there is always a lot of motivation and energy flowing.

Compare this to other workouts where you can just go through the paces and make your way from one end of the session to the other without much thought or effort. Do you think this will get you where you want to be? Unlikely my friend.

Another big tick for boxing is that it can be low (or even zero) impact which is great if you need to look after your ankles, knees or back.

So let’s get this straight. Boxing is high energy, high intensity, burns a heap of fat, gets you fit in a hurry, isn’t boring like other exercise, gets better when you are stressed, can be done solo or with a partner and is easy on the joints?

Yes, yes, yes, yes yesyesyes………and yes!

Boxing is all those things and more. That’s why I rate it as one of the best all around workouts and the best conditioning exercise you can do.

Now get boxing!

Here you go, straight to the the point.

It’s what I like because it is what works.

I don’t see the point in doing exercises to ‘fill in time’. If you are going to do an exercise it may as well have a purpose. If not, find another one that does. (That is unless you have so much spare time on your hands that you want to waste it on pointless exercise…)

Number One

Front Squat Variations

It’s not that I don’t like back squats, it’s just that I think front squats are superior.

Why?

• With the right tools they are a lot easier to teach and learn.
• You don’t need as much load to work the legs –> less spinal loading
• They work the anterior core more

So in a nutshell, you can get up and running with them quicker because you don’t have to spend a whole heap of time ‘learning’ how to do the exercise. You won’t get much benefit from an exercise that you can’t load up because you can’t nail the correct technique. You can still smash your legs without smashing your back. And they smoke your abs (this is cool for everyone!)

You could squat properly at some stage...

Number Two

Push Up Variations

Why?

This old school classic is almost infinitely variable for both the beginner and the advanced trainer. Elevate your hands to make it easier or you can elevate your feet to make it harder.

You can also add resistance with bands, sandbags (or both…yikes!!). You can vary the with and angle of your hands and elbows to target different muscles and you can incorporate your lower body (think spider man pushups) to blast your core as well.

From a biomechanical point of view, your scapula should be free to move and not  trapped in on a bench. Not to say that you shouldn’t do bench presses, but at least balance it out with some non bench ‘chest’ exercises.

Number Three

Swing Variations

Why?

A lot of people tend to disregard the muscles they can’t see (too many squats and pushups maybe…!) All of the muscles on the back of their body which are typically important for your posture, muscle balance, injury prevention and strength. Your hammies, glutes, lower back, upper back all need to be worked as much as the muscles on the front of the body.

Personally I think kettlebells are the best tool for swings, you can pretty much swing anything. Be very careful when you are swinging cats though….

Seriously though, weight plates, dumbells, sandbags, water bags will all get the job done fine. Just be sure to stay super tight through your core, keep your back straight and in control of the weight at all times.

This movement can be used for power or endurance making it a great all rounder.

Wrong sort of swing...

Number Four

Pull Up Variations

Notice I didn’t say pulldown variations….if you are going to do pulldowns, us some bands and not a machine, they will keep you honest all they way up and down (you’ll know what I mean when you try them!)

These are another great exercise for your back muscles to help get that balance back.

Now with pullups you can add weight to make them harder or make them easier with bands or help from your trainer. Change your hand with and rotation to challenge your strength and different muscles and you have endless options for change or advancement.

If you want a great ab workout (and who doesn’t!) hold a weight between your feet and let me know how your abs feel the next day or two…

Now, give it to me straight….

Do you like the list? What would you add? What would you take away??

Leave a comment below….