Just because you don’t own a heavy bag, speed bag, or other boxing equipment doesn’t mean you have to delay your training. Many exercises will benefit your burgeoning skills and ensure you’re physically fit to enter the ring. Use these equipment-free training ideas to get started.

4 Equipment-Free Boxing Exercises

1. Shadowboxing

Spar with yourself by shadowboxing. Focus on your shadow on the wall or throw punches and move your feet while following boxer training videos. Get into a rhythm as you work on your strike, jab, and undercut forms so they become part of muscle memory. Moving your body like a boxer also provides a cardiovascular workout that helps you build stamina and speed.

2. Burpees

Blast fat, increase your heart rate, and improve your coordination and balance with classic burpee exercises. Use a yoga mat if your chosen surface is a little rough to avoid scratched palms. Start by holding your arms up and jumping before bending over onto the floor or ground. Kick your feet back from this squatting stance, then move them back up to your chest as you jump up into your original position. Increase your burpee number every day to condition your body.

3. Jump Squats

Work on strengthening and stabilizing your core while burning calories and building leg muscles with jump squats. A strong core helps you stay balanced in the ring, even when you have to duck and weave around an opponent’s blows. Bend your knees to about a 90-degree angle while keeping your weight centered on your feet to avoid knee strain. Pop up as quickly as you can to jump, then land in your original position. 

4. Pushups

Do pushups to continue working your core and arms. Pushups are recommended over lifting weights since they condition and tone the muscles instead of adding bulk that decreases a boxer’s speed. Extra ab strength also makes it easier to take a punch. Perform pushups starting from the plank position. Keep your back straight as you lower yourself down, then back up with your arms and core. Increase the number of reps and your speed as you continue training. 

In addition to exercising right, find boxing success under the tutelage of Tessa Moon at TM Productions in Honolulu, HI. The talented female boxer has an impressive win record under her belt and learns from the best, including former California bantamweight champion Paris Alexander and Joel Kim at Palolo Gym. Call (808) 291-7817 or visit her website to inquire about becoming a mentee.