Boxing for a Full Body Workout Regimen

For a full-body workout, we highly recommend that you consider boxing because training like a boxer is all about intensity. It’s about nonstop movement, dynamic changes of pace and very little rest (if any). If that sounds familiar, it’s because life in the military is peppered with active days spent doing a variety of things forcefully and purposefully.

Training like a boxer will give your entire body a punishing workout as boxing training incorporates both anaerobic and aerobic exercises. The benefits of anaerobic exercise include increased anaerobic threshold (thus allowing you to work harder for longer), enhanced endurance and stronger muscles. The benefits of the latter, on the other hand, include improved endurance (again) and enhanced bone density.

So, are you ready to train like a boxer? These following routines are a good start.

Routine # 1
Warm up with a 10-minute jump rope session, followed by 20 bodyweight squats, 20 pushups and 40 crunches. No biggie, right? Next, shadow box for three minutes, mimicking a boxer in the heat of a fight. Throw punches in bunches. Move as if you’re in the ring, pressuring the great Vasyl Lomachenko, whose amateur career (396 wins and 1 loss; 2 Olympic gold medals) is one of the best in history. He’s known as The Matrix, mind you, so you ought to be on your toes, light on your feet and swift. Rest 30 seconds and shadow box again. Rinse, lather, and repeat 3 more times. Finish things off by pummeling the heavy bag for 3 minutes, resting for 30 seconds and repeating 4 more times.

Routine # 2
Warm up with a 10-minute jog, followed by 25 boxer burpees (just burpees, but after the jump, land in a boxer’s stance and throw five to six punches), and 25 boxer sit-ups (throw 3- or 4-punch combinations on the upturn). Then work on the speed bag for five 3-minute rounds, with 30 seconds of rest in-between rounds. Finish on the heavy bag similar to Routine # 1.

Routine # 3

Choose your warm-up from the previous two routines, then work on the speed bag and follow it up with a shadow boxing session. Finish by pummeling the heavy bag. From the speed bag onto the heavy bag, you’ll have to do five 3-minute rounds, with 30 seconds of rest in-between rounds.

Military training is challenging enough, but it doesn’t mean you can’t mix things up from time to time. As such, we try to help you do just that and in fact, have made it a habit to give you worthwhile suggestions like Cadre SGT Sanden's 300 Challenge. That workout, if you recall, involved pull-ups, push-ups, deadlifts, squat jumps, flutter kicks and push presses. Now, the boxing routines we have included here are much simpler, though they are no less challenging. It's time to put your fitness to yet another test. Good luck!

Article exclusively submitted to

Alicia Corinne