Boxing is a dynamic and challenging sport that can provide women with valuable training. It’s a great way to get in shape, build strength, and improve cardiovascular fitness. Whether you’re a beginner or a seasoned fighter, here’s a comprehensive guide to get you started in boxing.
Women’s Boxing Workout Guide
Then I wrote a detailed guide on boxing training for women, as well as for any gender that wants to improve their boxing skills or incorporate such exercises into their training routine.
By applying each of the exercises below, you can easily follow your daily boxing routine or your daily fitness routine.
Warm up:
Start your workout with a 5-10 minute warm-up to keep your blood circulating and your body ready for training. This may include light aerobic exercise such as jumping jacks, jumping rope, or running in place.
Shadow Fight:
This is a great way to practice technique and footwork. Start with 3-5 rounds of 3 minutes each, focusing on your technique and movement. You can do shadow boxing with or without boxing exercise tools. It’s also a more convenient way to exercise, and you can even do different types of exercise in a small space. For more information, see my dedicated article on benefits of shadow boxing.
Training with a punching bag:
Training with a punching bag is a great way to build strength, power and endurance. It is the most versatile and traditional tool used by boxing professionals since the invention of the game.
It’s very simple, just start with 3-5 rounds of 3 minutes each, focusing on a combination of boxing and footwork.
Speed training:
Speed bag training is another great way and part of boxing training to develop hand-eye coordination and improve reflexes.
To practice with the speed bag, start with 3-5 rounds of 3 minutes each, focusing on speed and accuracy. The benefits of speed bag training they are huge, and their practice can make you an excellent boxer.
Wear gloves:
Gloves are an indispensable part of boxing. Its use not only protects the hands and wrist from serious boxing injuries, but can make the boxer more accurate in his strikes.
Wearing gloves is a great way to develop accuracy and strength. You can use gloves in two ways. Firstly, you can use it while hitting the punching bag, and secondly, you can practice against your opponent.
In my experience, if you’re a beginner, work with someone holding gloves, trying to hit them accurately and hard. Start with 3-5 rounds of 3 minutes each.
Basic work:
Boxing requires a strong core to generate power and maintain balance. Incorporate exercises like planks, squats, and Russian twists into your routine to strengthen your core.
You can see my detailed guide on the subject routine boxing training for training the whole body, which are very useful for both physical and mental fitness.
To relax:
End your workout with a 5-10 minute warm-up to help your body recover and prevent injury.
This may include stretching to help keep you flexible and prevent soreness.
Final thoughts
This is just an example boxing training to start with. It’s important to find a routine that works best for you and listen to your body. If you feel pain or discomfort, stop and rest.
Gradually increase the intensity and duration of your exercises as you become stronger and more comfortable. With a consistent and challenging exercise routine, you’ll be on your way to fitness and strength.
Remember, women’s boxing workouts in particular are often very intense because of their full-body impact. Make sure you stay hydrated and eat a balanced diet to support your training and recovery.
Start your boxing adventure today and find out about the benefits for yourself!
