6 Most Effective Punches for Your Boxing Workout

Punching is a great way to shape your shoulders and build back strength, says Alanit Friedman, senior director of fitness at Beachbody. Bonus: Unlike upper body exercises, boxing workouts require absolutely zero equipment.

A boxer for more than two decades, Freedman helped super trainer Joel Freeman create a 10-round boxing workout program that builds your entire body — and the upper body is no exception.

“Every boxing workout, you’re going to throw combinations for a three-minute round consistently,” Friedman explains. “Each strike targets the chest, triceps, shoulders and serratus anterior, which extends down the upper arm and is often called the ‘boxer muscle.’ The longer you keep going, the more your upper body endurance will increase.”

Ever tried shadowboxing? Keep these notes in mind as you try the following exercises straight from round 10:

  • Perform each punch individually, or link them together in a boxing workout by following the combinations below for maximum effort, three-minute rounds.
  • For each exercise, the starting position is the “guard” position: stand with your non-dominant side facing your opponent, in a strong athletic stance with your feet hip-width apart, knees slightly bent, and your elbows close to your opponent with your hands The waist “guards” your face.
  • Although you’re not necessarily hitting the bag here, it’s good to practice keeping your thumbs flat on top of your fingers and vice versa (sticking them under your fingers is a good way to damage them during impact).

1. Jab

  • Start in the guard position
  • Quickly extend your front arm directly toward your opponent, with your knuckles up and thumbs down at full extension.
  • To help power the movement, simultaneously lift and tap your front leg forward, exhaling forcefully through your mouth as you throw the jab.
  • Quickly bring your front arms and legs back to the guard position and inhale.
  • Repeat, working to reduce the amount of time between jabs.

2. Cross

  • Start in the guard position.
  • Rotate through the back hips and pivot on the back toes toward your opponent.
  • As your body turns, extend your back arm straight toward your opponent, with your knuckles up and thumbs down in full extension.
  • To help strengthen the movement, exhale forcefully through your mouth.
  • Quickly bring your back arms and legs back to the guard position and inhale.
  • Repeat, working to reduce the amount of time between crosses.

3. Front hook

  • Start in the guard position.
  • Quickly rotate through the front hips and pivot on the front toes toward your opponent. Keeping a bent elbow, simultaneously punch your front arm around you toward your opponent.
  • To help strengthen the movement, exhale forcefully through your mouth.
  • At full extension, your shoulders, arms, and fists should form a 90-degree angle, with your thumbs down and knuckles pointing toward your opponent. If you can see your knuckles, try to reduce the bend in your elbows. Your arms should be parallel to the floor.
  • Quickly bring your front arms and legs back to the guard position and inhale.
  • Repeat, working to decrease the amount of time between hooks.

4. Rear hook

  • Start in the guard position.
  • Quickly rotate through the rear hips and pivot on the back toes towards your opponent. Keeping a bent elbow, simultaneously punch your back arm around you toward your opponent.
  • To help strengthen the movement, exhale forcefully through your mouth.
  • At full extension, your shoulders, arms, and fists should form a 90-degree angle, with your thumbs down and knuckles pointing toward your opponent. If you can see your knuckles, try to reduce the bend in your elbows. Your arms should be parallel to the floor.
  • Quickly bring your back arms and legs back to the guard position and inhale.
  • Repeat, working to decrease the amount of time between hooks.

5. Front upper cut

  • Start in the guard position.
  • Drop the front hip and bend the front knee, bringing the front elbow toward that hip.
  • Explosively drive through the front foot, driving the front foot onto its toes to rotate your body toward your opponent.
  • Simultaneously punch your arms up and toward your opponent.
  • To help strengthen the movement, exhale forcefully through your mouth.
  • At full extension, your elbows should still be bent, with your knuckles pointed toward your opponent and outward, with the thumb facing you. If you can see your knuckles, try punching further away from you.
  • Quickly bring your front arms and legs back to the guard position and inhale.
  • Repeat, working to reduce the amount of time between upper cuts.

6. Rear uppercut

  • Start in the guard position.
  • Drop the back hip and bend the back knee, bringing the back elbow toward that hip.
  • Explosively drive through the back leg, driving the back leg toward your opponent onto his toes.
  • Simultaneously punch your back arm up and out toward your opponent.
  • To help strengthen the movement, exhale forcefully through your mouth.
  • At full extension, your elbows should still be bent, with your knuckles pointed toward your opponent and outward, with the thumb facing you. If you can see your knuckles, try punching further away from you.
  • Quickly bring your back arms and legs back to the guard position and inhale.
  • Repeat, working to reduce the amount of time between upper cuts.

The best combination for a boxing workout

The above strike was ordered no Each is assigned a random number, which is how boxers quickly call out and follow pre-determined combinations, or continuous strikes, meant to build upper-body endurance and coordination.

Keep practicing – they will get easier!

1 = Job

2 = cross

3 = Front hook

4 = Rear hook

5 = Front upper cut

6 = Rear Uppercut

jab-cross (1-2)

Jab with your front, cross with your back.

jab-cross-front hook (1-2-3)

Jab with your front, cross with your back, hook with your front.

Jab-Cross-Front Hook-Rear Hook (1-2-3-4)

Jab with your front, cross with your back, hook with your front, hook with your back.

Jab-Cross-Front Uppercut-Cross (1-2-5-2)

Jab with your front, cross with your back, uppercut with your front, cross with your back.

Jab-Cross-Front Hook-Rear Uppercut (1-2-3-6)

Jab with your front, cross with your back, hook with your front, uppercut with your back.

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