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  • Writer's pictureZach Sexton

At Home Boxing Workout

Stay-at-Home Strength and Conditioning Workout for Boxing

Welcome to our boxing & fitness gym blog! Today, we’re sharing an effective stay-at-home workout designed to enhance your strength and conditioning for boxing. This routine requires no equipment and can be done anywhere, making it perfect for those days when you can't make it to our gym. Whether you're a beginner or an experienced boxer, these exercises will help you build the power, endurance, and agility needed in the ring.

Table of Contents

1. Introduction

2. Warm-Up

3. Strength Exercises

- Push-Ups

- Squats

- Lunges

- Plank Variations

- Burpees

4. Conditioning Exercises

- Shadow Boxing

- High Knees

- Mountain Climbers

- Jumping Jacks

- Bicycle Crunches

5. Cool Down and Stretching

6. Conclusion

1. Introduction

Boxing is a sport that demands a high level of physical fitness, including strength, endurance, and agility. While training at a gym provides access to specialized equipment and professional guidance, you can still maintain and improve your boxing fitness at home with the right exercises. This stay-at-home workout focuses on strength and conditioning, helping you stay in top shape for your next bout.

2. Warm-Up

Before diving into the workout, it's essential to warm up your muscles to prevent injury and prepare your body for intense exercise. Spend 5-10 minutes on the following warm-up routine:

- **Jumping Jacks:** 2 minutes

- **Arm Circles:** 1 minute forward, 1 minute backward

- **Leg Swings:** 1 minute per leg

- **Hip Circles:** 1 minute each direction

3. Strength Exercises


**Benefits:** Build upper body strength, crucial for powerful punches.

**Routine:** 3 sets of 10-15 reps


1. Start in a plank position.

2. Lower your body until your chest nearly touches the floor.

3. Push back up to the starting position.


**Benefits:** Strengthen the legs and glutes, improving overall power and stability.

**Routine:** 3 sets of 15-20 reps


1. Stand with feet shoulder-width apart.

2. Lower your hips back and down as if sitting in a chair.

3. Return to the starting position.


**Benefits:** Enhance leg strength and balance, important for footwork.

**Routine:** 3 sets of 10 reps per leg


1. Stand tall and step forward with one leg.

2. Lower your hips until both knees are at 90-degree angles.

3. Push back to the starting position.

Plank Variations

**Benefits:** Strengthen the core, aiding in balance and punch power.

**Routine:** 3 sets of 30-60 seconds each


1. Standard Plank: Hold a push-up position with a straight body.

2. Side Plank: Hold your body on one side, supported by one arm and the side of your foot.


**Benefits:** Full-body workout, improving strength and cardiovascular fitness.

**Routine:** 3 sets of 10-15 reps


1. From a standing position, drop into a squat with hands on the floor.

2. Kick your feet back into a plank position.

3. Perform a push-up.

4. Return to the squat position and jump up explosively.

4. Conditioning Exercises

Shadow Boxing

**Benefits:** Improves technique, speed, and endurance.

**Routine:** 3 rounds of 3 minutes each


1. Perform punches, combinations, and footwork as if sparring with an imaginary opponent.

High Knees

**Benefits:** Boost cardiovascular fitness and leg endurance.

**Routine:** 3 sets of 1 minute


1. Jog in place while lifting your knees as high as possible.

Mountain Climbers

**Benefits:** Increase core strength and cardiovascular endurance.

**Routine:** 3 sets of 1 minute


1. Start in a plank position.

2. Alternate bringing knees to the chest in a running motion.

Jumping Jacks

**Benefits:** Full-body workout that enhances cardiovascular fitness.

**Routine:** 3 sets of 1 minute


1. Jump while spreading your legs and arms.

2. Return to the starting position.

Bicycle Crunches

**Benefits:** Strengthen the abdominal muscles, essential for core stability.

**Routine:** 3 sets of 20 reps per side


1. Lie on your back with hands behind your head.

2. Bring opposite elbow to knee while extending the other leg.

5. Cool Down and Stretching

Cooling down is crucial to reduce muscle stiffness and promote recovery. Spend 5-10 minutes on the following stretches:

- **Hamstring Stretch:** 1 minute per leg

- **Quadriceps Stretch:** 1 minute per leg

- **Chest Stretch:** 1 minute

- **Shoulder Stretch:** 1 minute per arm

- **Hip Flexor Stretch:** 1 minute per side

6. Conclusion

This stay-at-home workout is perfect for maintaining and improving your boxing fitness when you can't make it to the gym. By incorporating these bodyweight exercises into your routine, you'll build strength, endurance, and agility, all essential for boxing. For those near Columbus, Ohio, or central Ohio looking for a boxing gym near me, our facility offers a comprehensive training program to take your skills to the next level. Join us for personalized training, group classes, and more to achieve your fitness goals.

We hope you find this workout helpful and effective. Stay dedicated, stay fit, and keep boxing!

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