A boxing workout routine is perhaps one of the most versatile workouts there is, and can be a great addition to any routine. You get to work not just your upper body strength, your arms, shoulders and torso, but your lower body, legs and thighs as well. In other words, you get a whole body workout, and at the same time build strength, endurance, power and stamina.
Always begin every training session by warming up. Try jumping rope and shadow boxing for five minutes each, followed by the workout proper. Box 8 three-minute rounds using the bag, taking a one-minute break between each round. Just keep moving your head and throwing single jabs as well as hooks and various combinations of punches.
After eight rounds of this, do the following conditioning exercises:
20 squat jumps
25 pushups
25 situps
30 seconds of straight, fast punches with 5-6 pound weights
Repeat these exercises four times, then shift the focus on your ab muscles by doing 100 crunches and 100 bicycles.
Then cool down by doing stretches for 10 minutes.
On the second day, instead of eight rounds of boxing, do straight punches on the bag for 10 seconds, followed by 10 seconds of bouncing on your toes, then another 10 seconds of straight punches, alternating like that for three minutes, after which take a one-minute break, then start over. Do this for eight rounds, then proceed to the conditioning exercises.
Make sure to take a break on the third day. The day after that, resume training and do everything all over again.
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