Best At-Home Boxing Workout For All Fitness Levels By A Trainer – Women's Health


Women’s Health may earn commission from the links on this page, but we only feature products we believe in. Why trust us?
And, you’ll see major mood gains.
When you’re down in the dumps or overcome with nerves, a good workout can turn your meh mindset around. There are better options than running for that endorphin boost. (Really!) One of the best is boxing. You can do shadow boxing right at home and feel better mentally, as well as get a head-to-toe burn.
It requires absolutely no equipment or experience, and it’s a super fun sweat. In mere minutes, you will hit your worries right where they hurt. Fitness coach Taylor Rae Almonte-Roman, CPT, fell in love with boxing because it focused her anxious mind and allowed her to escape from the negative thoughts spinning in her head. “There’s so much to think about and so much coordination,” Almonte-Roman says. “I can really enjoy that workout without getting distracted by anything else.”
Meet the expert: Taylor Rae Almonte-Roman, CPT, is a boxing coach for Fiture Fitness, an at-home fitness mirror, and former trainer at Rumble in New York City.
An added benefit: Shadow boxing can be low-impact (hello air punches) and soft on the knees and ankles. “It’s a great opportunity to still get that heart rate up, the calorie burn, the sweat that a lot of people like to feel when they work out, without just jumping all over the place,” Almonte-Roman says
The feel-good benefits of this workout are undeniable. “Boxing can definitely make you feel more confident, more sure of your body, more coordinated,” she says. Boxing also makes you feel cool, if you ask Almonte-Roman. Sign me up!
Instructions: This workout is for all levels, and all drills can be done at your own speed.

Beginners: Complete each combination for 30 seconds and rest for 15 seconds in between. After one full round, rest for one minute. Repeat as many times as you want for a shorter sprint or more challenging, endurance session.
Intermediate to advanced: Choose three combinations and complete each for one one minute with no rest in between. After one round, rest for 30 to 60 seconds. Repeat as many times as you wish for a longer or shorter workout.
First, practice your boxing stance:
Bonus burn: Level-up your workout with optional equipment (1 to 3 pound dumbbells or wrist weights).
How to:
How to:
Pro tip: Move for speed instead of power and release tension in the shoulders.
How to:
Pro tip: Rotate your ankle, knee, and hip on the same side to build power.
How to:
How to:
Pro tip: Thinking about staying out of the center where the punch would land throughout.
FYI: This is a defensive position compared to the previous movements which were all offensive. There are no punches when you’re doing nonstop slips.
How to:
How to:
How to:
How to:
How to:

source


Leave a Reply

Your email address will not be published. Required fields are marked *