Boxer Workouts & How To Get Boxer Physique
All you need to know and you want to know about boxers workout
is here. Here you will get to know about different exercises that a boxer
should do. If you want to get physique like a boxer then you are at right
place. But keep one thing in mind that boxer workout is not so easy and
it is not for babies.
So let's get started:
Have you ever noticed that in every single boxing movie, the
star of the movie, the boxer just get ripped not only, they also have this
athletic look so physique that makes them look like an absolute badass. Think
about duded like Cerveza Solonian Rocky, Jake Gyllenhall and
Southpaw, Michael B Jordon and Creed or even Hilary Swank and
Million Dollar Baby and not to mention real- life boxing stars from present
day like Mayweather Roy Jones junior. How will we feel Sugar
Leonard and Mike Tyson not only these guys absolutely
shredded but they had an athletic look to their physique that’s very much in
line meant with what you probably seen talk about before which is a Zen
due to lean muscular and athletic. Today we here to talk to you about the exact
training that you need to do to create the ultimate boxer physique.
Now, to those who were really into boxing and want to know
exactly what you need to do to actually build; fight like boxer this is not an
article for that. This is an article strictly teaching you about
“How To Get Body
Like A Boxer.”
Before starting, I Am going to share all the juicy
details of How to Get that Boxer Physique. Alright so there are two ways you
can go about creating the boxer physique:
How professional boxers actually go about it, where the
training is three to six hours a day, six to seven hours a week, really it’s
your full time job.
You could do this workout sixty minutes for five days a week
and really dial in your nutrition personally I’m hybrid between these two
things.
I am doing a little more training than what’s necessary but
that also gives me some more latitude to eat some more food. So today's I’m
going to give you two options, you can decide what route you want to take:
In case first you do want to train full-on like a pro
boxer but understand that this is really a full-time gig so if you want to do
this you better not have much else going on in your life.
Regimen:
Every single day for six to seven days a week you’re going
for a 5-mile run in the morning then later in the day for like an
evening or late afternoon workout you do Jump Rope for 15 to 20
minutes followed by a specific boxer routine where you’re doing several
rounds of warming up and push-up followed by 12 rounds of boxing where
you are hitting the bag, you’re hitting pads, you’re sparring and so each one
of these rounds is going to be three minutes long because 36 minutes of just
really high intensity exercise pull.
Of course you are going to break this up as it is going to
end up like I said before as I go through this whole thing taking you 3 to 6 hours a
day to do all this.
Next thing up in the regimen would be 10 minutes of
bad work and floor to ceiling followed by 50 repetitions on the ABS gradually
increasing the amount of hard work you do over time.
So you can start the warm down your routine with another 16
minutes of so off skipping, so jumping rope like we always do in do
fitness and then some stretching if you like so in addition to all that boxing
specific training which you already heard is a ton they are going to
incorporate weight Monday through Friday as well.
So on Monday you be doing chest, so five exercises of
explosive chest with a weight of you are pretty comfortable. There are going to
do four sets of 15 repetitions for each one of those exercises.
On Tuesday you are doing the exact same thing.
And for other days the routine is given in the image. Hope
you will understand it
Finally after completing all the above exercises, you are to
going to some more shadow boxing, tag work for almost six rounds in the morning
and your afternoon or evening routine between
4,5, or 6 hours a day depending on how you give space it in your life.
With such regimen you are not going to worry much more about
body fat because you are training so much that any fat you have in your body is
going to be disappear very quickly.so, what you are going to do is calculate
your calories probably for a calorie surplus.
Now let move to option number two that most of you want to do to get a perfect fighter physique.
So, like I said early that you can really dedicate about 60
minutes to your boxing workout for every single day but you can at least take weekend
off but make sure that you get Monday through Friday locked in and when you in there you
can’t mess around. It’s all business for 60 minutes straight intention is on
everything you are doing. Okay!
There is no talking to people the gym; there is no taking
time off to like check your phone. When you go to the gym you dedicate yourself
for 60 minute straight give it everything you have and that’s how you are going
out of there in only 60 minutes.
So you are going to start off by skipping ropes for about 15
minutes so when you are doing that you are giving to give yourself about three
minutes of skipping on top followed by about 30 seconds of explosive push-ups
and follow that up with the 30 seconds of rest and you are going to do that for
four times total leading off the last set of pus- ups.
So you get four steps
total of three minutes of jump rope and three sets of push-ups total. So after
finish up with your jump rope you can move on to doing explosive weight
training. So, like I said before the same thing as if you are training as a pro
boxer everything is explosive, right.
Everything is bop-bop-bop! Whether you are doing a bench press or you
are weight training your work on your shoulder it is pop-pop! Everything is
super-super explosive. If you are not being explosive you are not going to
train you’re your muscles like a boxer would.
So with that explosive weight training you are going to
split up your body part five days from Monday through Friday hitting a
different muscle group on each day it does not really matter how you do Monday,
Tuesday the shoulders, Wednesday back, Thursday chest and Friday biceps and
triceps something like that and of course at the end of each one of these
weight workout’s you are also going to be incorporating abs workout.
So, we are going to
have about 15 left in your workout when you get done with skipping and the
weight training so you are going to finish up each workout with a circuit where
you are going to be working at least four sets of abs and you can do all types
of abs you can do leg raise, you can do sit-ups, crunches, you can do planks.
The point is that you are putting more and more resistance when you are
abdominal so they can grow and becomes thicker and more visible once you lose
that body fat.
So along with the abs you can finish off with some shadow
boxing, you can do a few rounds of weighted shadow boxing where you are holding
two-three-four pounds weights in your hands. So two or three days a week if you
do weighted shadow boxing and the other two to three days day you can do just
shadow boxing without any weights in your hands working on your explosiveness.
Now that a workout regimen that is really all you have to
do, you can plus and minus things.
Conclusion:
So, that all what I wanted to say to you about How you
can get a strong physique like a boxer and build muscles like a boxer. This
all workout will really works for you but you need to be really serious about
your workout. The stronger the physique the more you are confident.
Final Quick Recap:
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3 rounds of weighted shadow boxing
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3 rounds of regular shadow boxing
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15 minutes jump rope
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30 minutes weight
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15 minutes Abs workout
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15 Minutes bag work
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15 minutes of back workout
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10 minutes for Cardio exercise
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