The Boxer is a bodyweight style workout designed to help develop punching power and overall fitness levels. As is, this is an intermediate level workout, but you can downgrade or upgrade the difficulty as necessary by substituting easier or harder variants of the exercises (kneeling push ups or one armed push ups, for instance.)
Workout Style: Circuit – Perform all reps of an exercise and then move immediately to the next exercise, only stopping to rest between one full “circuit” of the exercises described.
Equipment Required:
Pull Up Bar, Chairs
The Workout:
10 Plyometric Push Ups
5 Pull Ups
10 Bodyweight Squats (as quickly as you can)
10 Chair Dips
5 Close Grip Chin Ups
10 Jumping Lunges
15 Russian Twists
25 Jumping Jacks
Rest 1 Minute
Repeat 3-5 Times
Notes:
This is a very cardiovascular heavy workout, especially because it’s done in a circuit style. It will burn a crapload of calories, in addition to getting you strong and explosively powerful. A combination of plyometric and standard exercises will build speed and strength, with the plyo push ups, jumping lunges, and russian twists being the real stars of the show when it comes to developing punching power.
If you’re feeling like a real badass, go for five circuits and do every exercise as quickly as you can. If you can pull that off without feeling like you’re going to die, I suggest starting to sub in more challenging exercises (one armed push ups, pistol squats, clapping pull ups, etc.
I’d recommend doing this circuit no more than 3 times per week, and pay close attention to how your joints feel when you’re first starting out. The plyometric stuff can be rough on unconditioned joints, so if they’re not feeling great when you’re first starting out, consider doing regular variants instead of the explosive/jumping options.
That’s it for today! Hope you enjoyed this workout. If you did, you’d LOVE the Urban Ninja program in our member section. Check it out!
I’ll see you next week. Until then, as always, remember to live boldly, change the world, and continue to be awesome!
Dan Wallace
