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The Beginner's Boxing Workout You Can Do At Home

If there’s a workout that can make your whole body lean and mean in record time, it’s boxing. No wonder more and more studios are turning on to the mixed martial arts (MMA) magic. Now Reebok is partnering with the largest MMA company in the world, the Ultimate Fighting Championship (UFC), and some of the most influential MMA gyms in the country to make it more mainstream than ever. “Boxing requires power and endurance, working every single muscle, which is why it cuts fat fast,” says Eric Kelly, a boxing coach at Gleason’s Gym in Brooklyn, New York, and a Reebok Combat Training coach (he trains the brand’s athletes, ambassadors, and staff in all things combat). “It’s the total package.” After all, each punch you throw is strengthening and sculpting you from your shoulders to your calves. (Before you start: hook yourself up with some killer boxing gear.)

How it works: Start with the warmup: jump rope for 5 minutes. Then do each exercise as indicated. Repeat the circuit 1 or 2 times. Aim to do this routine 3 times a week on alternate days.

Total Time: up to 45 minutes

You will need: Jump rope

1. Duck Walk

A.

Stand with feet hip-width apart and fingers resting lightly behind head with arms bent out to sides to start. Squat until hip crease drops below knees, then walk forward (in the squat) for 30 steps.

Sets:

2 to 3

Reps:

30 Steps

2. Diamond Push-Up

A.

Start on floor in plank on palms with hands below chest and fingertips forming a diamond shape. Do 1 push-up. Walk hands (keeping the diamond shape) back toward feet, about 5 inches. Do 1 push-up.

B.

Continue walking hands back 5 inches and doing a push-up until body is in a downward dog position for 1 final push-up. (So 3 or 4 push-ups equals 1 rep.) 

Sets:

2 to 3

Reps:

4

3. Fighting Burpee

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, and jump feet back to plank.

B.

Lower chest and thighs to the floor, then push up to plank and jump feet toward hands.

C.

Jump, landing in fighting stance with feet staggered—left foot forward and fists by chin; immediately and forcefully quick-snap two punches with left hand forward, turning hips forward slightly and rotating fist, palm down. Then forcefully punch right hand across body, pivoting on right foot to turn hips forward slightly, rotating fist, palm down. That’s 1 rep. Do 15 reps. Switch sides; repeat. That’s 1 set.

Sets:

2 to 3

Reps:

15

4. Glory Squat

A.

Stand with feet hip-width apart and fingers resting lightly behind head and elbows bent out to sides to start. Squat, shifting weight to balls of feet and leaning torso forward slightly to start.

B.

Jump as far forward as you can, landing in start position. 

Sets:

2 to 3

Reps:

20

5. Lizard Walk

A.

Start on floor in plank on palms. Step left hand and right leg forward (left leg will bend out to side), and lower straight body to hover above floor. Push body up as you step right hand and left leg forward, lowering to hover above floor. Continue alternating sides, walking body forward for 20 steps.

Sets:

2 to 3

Reps:

20 Steps

6. In-and-Out Sit-Up

A.

Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, reaching arms long, and lift legs about a foot above floor to start. 

B.

Sit up, balancing on tailbone, to tuck knees toward chest. Slowly return to start.

Sets:

2 to 3

Reps:

20

7. Core Twist

A.

Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, bend arms out to sides so fingertips meet in front of chest; lift legs about a foot above floor to start. Rotate torso toward right. Rotate through start position to switch sides; repeat. 

Sets:

2 to 3

Reps:

25

8. Survivor Plank

A.

Start on floor in plank on forearms.

B.

Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.

C.

Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That's 1 rep.

Sets:

2-3

Reps:

15

9. Lunging Punch

A.

Stand with feet hip-width apart and hands in fists by chin. Step left foot forward into a lunge (both legs bent to 90 degrees), as you forcefully quick-snap a punch with left hand forward, rotating fist with palm down. Switch sides; repeat. That’s 1 rep. 

Sets:

2 to 3

Reps:

15

10. Superman

A.

Lie facedown on floor with legs long, fingers behind head, and arms bent out to sides to start. Slowly raise torso and legs as high as you can, pausing at the top for 5 seconds. Return to start. 

Sets:

2 to 3

Reps:

10

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