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This Strength Training Boxing Workout Gives You Everything You Need to Fight Like a Pro

It's not news that boxers train hard outside the ring and get extremely fit in the process. (Check out these celebs who have boxed their way to fit bods.) But even if you have no interest in ever fighting ~for real~, you can still train like a boxer to get all that strength and endurance—without a black eye.

EverybodyFights gyms, started by George Foreman III (son of the identically named heavyweight champ), are equipped with everything boxers use to get into fighting shape. They offer four different workout types—BAGS: a boxing-only class, ROAD: an endurance class, FIGHT: a technique-focused class, and TRAIN: an interval-based circuit training workout that conditions you for a 12-round fight by incorporating strength, cardio, and—of course—boxing.

To get a taste of what it's like to take a TRAIN class, follow this five-move workout from Nicole Schultz, head trainer for EverybodyFights. We'll bet you'll finish feeling hella powerful. (Just one of the reasons we love boxing.)

How it works: Perform each exercise in order. Do the active rest moves and rest for the time indicated before moving on to the next move. Repeat for a total of three rounds.
You'll need: A kettlebell and a rowing machine. (For the boxing moves, you can use a bag or just shadow box—aka spar an imaginary opponent.)

Kettlebell Clean and Press

A. Stand with feet slightly wider than hip-width apart with a kettlebell between feet. With a flat back, hinge at the hips and bend knees slightly to grab the handle of the kettlebell with the right hand.
B. Thrust hips forward to stand, tucking right elbow into ribs and using the momentum to swing kettlebell up to right shoulder in racked position.
C. Perform a press: With core engaged, press kettlebell overhead. Slowly lower the kettlebell back to racked position.
D. Perform a clean: Push kettlebell forward and drop it between legs, hinging hips back and swinging kettlebell backward between thighs. Let the kettlebell swing forward and tuck elbow in to ribs to return to racked position.
E. Repeat, performing each clean and press as 1 rep.

Do 10 reps. Switch sides; repeat.

Active Rest

Bicycles: Do 30 seconds of bicycles, then take a 30-second rest.

250-Meter Row

A. Start in ready position with knees bent, arms extended, and hips as close to heels as comfortable, holding toward the outside of the rower handle with palms facing down.
B. Maintaining flat back and straight arms, press into feet to explosively straighten legs and drive hips backward.
C. Once legs are straight (but not locked), lean back slightly with back flat. Then pull hands to chest bone, elbows wide.
D. Extend arms, lean forward, and bend knees to return to starting position.

Row for 250 meters, then rest 30 seconds. Repeat.

Active Rest

High Plank: Hold a high plank for 2 minutes and rest for 30 seconds.

Kettlebell Figure 8 Hold

A. Stand with feet wider than hip-width apart and a kettlebell between feet. With a flat back and knees bent, grab the handle with the left hand and base with the right hand. Stand, racking kettlebell in front of chest.
B. Keeping back flat throughout movement, send hips back and bend knees to lower kettlebell between legs with the left hand. At the same time, reach the right hand behind right thigh to grab the kettlebell between legs at the bottom of the swing.
C. Now holding the kettlebell handle with the right hand, press hips forward and straighten legs to stand, using the momentum to swing the kettlebell outside right hip up to chest to return to starting position.
D. Repeat on the opposite side, transferring kettlebell from right hand to left hand. That's 1 rep.

Do 10 reps, alternating sides. Rest for 30 seconds.

Jab and Straight Right Hand

A. Start in boxing stance: feet slightly wider than shoulder-width apart with the left foot slightly in front and fists protecting face.
B. Jab left hand forward, extending arm with control, rotating palm to face down. Quickly snap left arm back to starting position.
C. Rotate right hip forward and pivot on right foot until heel comes off the ground, extending right arm forward to punch, rotating palm to face down. Quickly snap the punch back to starting position.

Shadow box 100 punches as fast as possible.

Active Rest

Mountain Climbers: Do 30 mountain climbers, then rest for 30 seconds.

Uppercut

A. Start in boxing stance: feet slightly wider than shoulder-width apart with the left foot slightly in front and fists protecting face.
B. Punch upward with the left hand, rotating left hip and pivoting left foot.
C. Quickly snap right hand back to starting position, and repeat on the other side.

Shadow box 100 uppercuts as fast as you can.

Active Rest

Mountain Climbers: Do 30 mountain climbers, then rest for 1 minute.

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