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Boxercise: A High Intensity Upper body Workout

Boxercise refers to a form of physical workout and fitness programme that involve combining boxing together with a prolonged exercise of moderate intensity such as the aerobic exercise. Boxercise is a fantastically fun exercise class based on boxing training principles. It is a pad focused workout incorporating some old school style boxing training, creating a highly effective fitness class suitable for literally everybody.Boxercise is especially popular with women as it allows them to attend a boxing style class without the pressure of sparring.

Boxercise is defined by Collins English Dictionary as (Individual Sports, other than specified) a system of sustained exercises combining boxing movements with aerobic activities.

Boxing blasts up to 600 calories an hour while sculpting your arms, shoulders, core, and legs. And since nailing the punch sequences requires extreme focus, boxing is an excellent way to train your mind and body at once.

Boxing Drills

Boxing drill No. 1: Skip rope

Skipping rope builds cardiovascular strength as well as the coordination, timing and rhythm needed in boxing, while working nearly every muscle in your body.

Skip rope drill:

Boxing drill No. 2: Torso twist with medicine ball

A standing side-twist with a medicine ball strengthens the core muscles while twisting your body in boxing to make punches more effective.

Torso twist drill:

Boxing drill No. 3: Knees up

This knees-up drill will improve cardiovascular endurance as well as strengthen lower abs and help develop the coordination needed to match hands with feet in boxing.

Knees-up drill:

Boxing drill No. 4: Jump squats

Jump squats are effective in strengthening the legs and core for defensive boxing moves such as the bob and weave.

Jump squats drill:

Boxing drill No. 5: Mini push-ups

Mini boxer push-ups strengthen triceps, deltoids and back, all of which are used to “turn over” your punches in boxing.

Mini push-ups drill:

Boxing drill No. 6: Core strengthener

This drill requires lying your stomach over a basketball. This exercise will strengthen your abs, obliques and back muscles, and teach you to keep your core constantly tight. This will keep you from getting the air knocked out of you if you are caught with a body blow!

Core strengthener drill:

40 percent of MMA enthusiasts being female. Sammie Kennedy, a Toronto trainer, launched Femme Fitale, a new program for women to learn kickboxing and MMA skills without the intimidation factor of being around male partners twice their size who’ve been doing it for years. The workout includes partnered pad work instead of air punching and cardio kickboxing.

“Doing kickboxing with pad work and MMA conditioning is the perfect routine to take a womans exercise program up to that next level, Kennedy says. The use of kickboxing pads pushes women to burn more calories by engaging their muscles in each move, she says. Empowerment comes with learning actual self-defense techniques that can be used in threatening situations. The program is designed to be increasingly challenging so that women will see themselves getting stronger each week, with a focus on trouble spots, such as abs and glutes. There’s a reason why actress Hilary Swank looked so great in the award-winning film Million Dollar Baby.

The perception that boxing is too dangerous for women is changing as more women are choosing kickboxing to be part of their weekly exercise routine. reports that kickboxing is considered the fastest-growing sport in the world, with womens interest on the rise, and women represent 40 percent of UFC enthusiasts, a number that will continue to grow with more media coverage of the sport, Kennedy says.

As the saying goes, “A great boxer plays chess and the average boxer plays checkers.” Developing the jabs and punches in a partner workout helps women learn the sport’s competitive skills of timing, footwork and moves to out-think and surprise the opponent. Watch for those perfectly timed counterpunches in the ring at the Summer Games.

Refining boxing skills is also about coordination: Moving the head, bobbing and weaving, slipping and ducking by bending at the waist to remain in punching position are all effective types of movement in boxing that build strength and endurance. The payoff in the Femme Fitale program is a sleeker, more toned physique and a shot of confidence.

This kind of a workout demands focus and hard work, but the benefits are many, Kennedy says: There is something so exhilarating about punching and kicking not only are you getting in a great workout but youre also achieving more mental clarity and stress relief, all positive things.

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