Try this SIMPLE but yet effective workout that otherwise would cost you $5000

Posted by DEMARCO CASTILLO on

Boxing and kickboxing are by far one of the best workouts in the world and seeing all these fitness boxing and kickboxing studios popping up on every corner are a strong evidence that people love it.

Plus, every time we watch MMA or boxing, we always see these fighters with shredded backs, shoulders, and abs.  The best part is, you can do the very same workouts without ever getting in the ring with someone  like Mike Tyson..lol

mike tyson box GIF

Here is a boxing workout that I have learned over the years by buying the right equipment, paying monthly memberships at gyms and even hiring one on one sessions with coaches.  I am pretty sure, all of this came out to be more than $5000 over time. 

So, let me help me you save $5000 by sharing a simple but yet effective workout you can do all by yourself.  This workout will come in handy if you decide to do an at-home workout, or maybe you are riding solo in the gym and you need some guidance on what to do. 


DISCLAIMER:
You don't have to be in shape to these workouts. You can do these workouts at your own pace. I will go over the full workout and then provide a modified version for the newbies. This workout is not an end all or be all, I think it is still important to incorporate other workouts into your schedule as well.

CAUTION:
If you have any health issues that you are concerned about. Please see a doctor to make sure you are fit and able to do this workout.


LET ME SET YOU UP FOR SUCCESS:

Before we begin, we need to first make sure that you have the time to do this workout. I don't want you to go to the gym and fail on your first day because; you didn't schedule enough time for the boxing workout.

So, how much time do you need at the gym?

  • If you plan on doing the full version of the boxing workout. Then, you need 57 minutes at the gym. 
  • If you plan on doing the modified newbie boxing workout (it's just fewer rounds), then you need 51 minutes at the gym. 

("Just to be safe, give yourself a whole hour.")

 

Of course, this does not include getting ready for the gym and driving there. You must include that as well.

For example, when I wake up to get ready for the gym, it takes me about 10 minutes to get ready and another 10 minutes to walk to the gym.  My workout usually last about an hour and 20 minutes. Therefore, I give myself about 2 hours in total for my personal gym time. 

What do you need for your boxing workout?

Thankfully, fitness boxing is pretty inexpensive and all you really need is:

  • Punching bag (hanging or standing)
  • Jump rope
  • boxing wraps
  • boxing gloves 
  • And a boxing timer (you can download free ones in the app store or Google play store.)


If you need a pair of boxing gloves, wraps, and jump rope, checkout the links below.

The FBE GLOVES are great for beginners who are looking for "stink free" and one hundred percent ownership of their very first gloves 😉
I make it super easy to shop for your first boxing gloves. 

 3 easy steps:

1) Choose your style
2) Choose your size
3) Check out and pay

SHOP HERE:

 


LET'S START THE WORKOUT:

work out cat GIF

Make sure you take a screenshot of this boxing workout or write it down in your workout journal.

WARM UP: (5 minutes)

Butt kicks: (count to 60)
30 squats
10 push ups
30 jumping jacks
10 pushups again

Now that your muscles are loose and ready.



STRETCH: (5 minutes)

Everyone has different stretches. so do what is best for you.

Get the timer that you just downloaded and set it for 3 minute rounds with a 1-minute rest.

 

JUMP ROPE: (12 or 8 minutes)

Full boxing workout: (12 minutes)
3 rounds with 1-minute rest

Newbie boxing workout: (8 minutes)
2 rounds with 1-minute rest


GLOVE UP! It's time to hit the bag.

Don't worry about the punches right now.  Just go crazy on the bag. Let all the stress, frustration. and anxiety out. Think of it like this, for the next half hour (or less) you have the opportunity to unload all the toxins out of your body. If you don't do it now, you will carry that with you for the rest of the day or, before you go to bed.

BAG WORK: (20 or 18 minutes)

Full boxing workout: (20 minutes)
5 rounds with 1-minute rest

Newbie boxing workout: (18 minutes)
3 rounds with 1-minute rest

Rest for 2 minutes:



ABB WORKOUT:

For the full and newbie workout, you need to start with 10 general sit-ups. Meaning. you lay on your back and do a regular old school setup. If you can't, use a weight or a medicine ball to help you.

For the other situps, you will do them in sets of 50 to complete the number below.

For example, 50 leg raises and hold a plank for 50 seconds: Equals 100

Do whatever situp exercise you can think of to complete the number below. Be creative and challenge yourself.

Full boxing workout: (10 minutes)
300 abbs

Newbie boxing workout: (5 minutes)
150 abbs


REST AND STRETCH IT OUT:

Congratulations. you just completed your very own boxing workout all on your own ;)

The best way to do these workouts would be on MONDAY, WEDNESDAY, FRIDAY. Leaving you with TUESDAY, THURSDAY, AND SATURDAY for weight training or other physical activities.

In the beginning, it will be hard and you will regret starting the workout, but once you are done with the boxing workout; you will be extremely happy with yourself that you completed such a task that not many people can do.


Once again, here is the workout so that you can take a screenshot of it, or write it down in your workout journal.

 

FULL BOXING WORKOUT:

WARMUP: (5 minutes)
Butt kicks: (Count to 60)
30 squats
10 push ups
30 jumping jacks
10 pushups

Rest

STRETCH: (5 minutes)


JUMP ROPE: (12 minutes)
3 rounds with 1-minute rest

Rest

BOXING BAG WORKOUT: (20 minutes)
5 rounds with 1-minute rest

Rest

ABB WORKOUT: (10 minutes)
10 regular situps
300 different abb exercises. (50 each)


COOL DOWN AND STRETCH. (5 minutes)


TOTAL GYM TIME: 57 Minutes.



MODIFIED BOXING WORKOUT:


WARMUP: (5 minutes)
Butt kicks: (Count to 60)
30 squats
10 push ups
30 jumping jacks
10 pushups

Rest

STRETCH: (5 minutes)



JUMP ROPE: (8 minutes)
2 rounds with 1-minute rest

Rest

BOXING BAG WORKOUT: (18 minutes)

3 rounds with 1-minute rest

Rest

ABB WORKOUT: (10 minutes)

10 regular situps
150 different abb exercises.



COOL DOWN AND STRETCH. (5 minutes)

TOTAL GYM TIME: 51 Minutes

 

Well, I would wish you luck, but I don't think you would need it because I am sure this workout will be an easy cake walk for you.  If in the event it is not, don't quit!! Take an extra minute to catch your breath and drink more water to hydrate yourself.  Once you catch your breath, hit the play button again and get right to it!  

 

YOU GOT THIS!!

 

DEMARCO

 

 

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