Closeup of a hand wrapped for boxing

MOVEMENT – Move This

Workout: Boxing on the Go

By John Sinclair

From epic fictional characters like Rocky to real-life legends like Sugar Ray Leonard, Marvin Hagler, Roberto Duran and Muhammad Ali, the professional boxer’s journey conjures images of the solitary athlete forging a sometimes difficult, highly individual path. It’s so much more than the purely physical aspect of the sport.

This workout will challenge your imagination and your body when you perform it as though you are doing an entire 10 rounds of boxing consisting of 3 minutes per round with only 30 seconds to rest: Perform each movement for 60 seconds, rest 30 seconds and proceed to the next round. If you need more rest, take it, but keep the rounds to 3 minutes.

HOW TO DO EACH MOVEMENT

GIF of Run on the Spot exercise

Run on the spot

Just like it sounds, run in the same place without moving in any direction.

GIF of jumping rope exercise

Jumping Rope

Like Apollo Creed or Muhammed Ali, jump rope in place.

GIF of deep squat exercise

Deep Squats

Squat as many times as you can, as deep as you can.

GIF of shadow boxing exercise

Shadow Box

Fill your own combinations, working on the Jab, Straight, Hooks and Uppercuts.

GIF of Duck exercise move

Duck

Lower your entire body as if to let your opponent’s punch go over your head.

GIF of Duck and Slip move

Slip

Slide your head right or left to let your opponents punch go past the side of your head.

GIF of the Jab boxing exercise

Jab

If you are right-handed, the Jab is a quick, fast punch with your left. If you are a southpaw (left-handed) the Jab is performed with your right hand. Move the same foot forward when you jab (right foot with righthand jab, left foot with lefthand jab).

GIF of the Cross exercise move

Straight

The Straight is short for the Straight Right if you are right-handed. It is considered the power punch and is aimed right through the middle of your opponent’s gloves and straight to your opponent’s head. Keep your feet still and let your hips pivot with this punch.

GIF of hook boxing exercise

Hook

This punch is targeted at the head (temporal) or body (ribs) of your opponent. Your elbow needs to be behind your wrist in a straight line and your arm stays parallel to the ground. If you are hitting your opponent’s ribs, your whole body needs to descend when throwing this punch.

GIF of uppercut boxing exercise

Uppercut

This punch is targeted at the chin of your opponent. Lower yourself and then drive your hand under your opponent’s chin. Keep the forearm pointing vertically. This is a close-range, short and quick punch.

A few things to know

  • There are many variations of each punch and many different targets. Practice the basics with a coach and perfect each before hitting bags or pads.
  • Footwork is essential to effective boxing. Master the footwork to create more power, speed and accuracy in your punching.
  • This workout is designed to mimic boxing and in no way is it designed to make you a better boxer. See a qualified and experienced boxing coach if you fall in love with the sport!

Meet the Model: Justin Palopoli

Justin Palopoli is District Manager for 24 Hour Fitness’ San Francisco clubs, and he has fond memories of his days as a personal trainer. We asked him our burning questions when he agreed to demonstrate a workout.

24Life: Why did you become a personal trainer?

JP: My mom always thought I’d be a great teacher, but that was never an ambition of mine. When I fell in love with health and fitness and realized I could turn training into a career, it felt like an opportunity to combine the two, and in a lot of ways, it is. Thanks, mom!

24Life: Favorite and least favorite workout move?

JP: Favorite: pull-ups. Least favorite: curls—they burn!

24Life: Finish the sentence: “When I’m not working out, I am …”

JP: … dancing around the house with my 5-year-old daughter and 2-year-old son.

24Life: Your favorite fit tip?

JP: Keep it simple. With so much new available fitness knowledge, it is easy to get overwhelmed or do things that are not necessarily practical or functional but look “cool.” Pushing, pulling, squatting, bending—stay committed to the basic movements and you will see and feel the rewards.

24Life: Your power/pump-up song?

JP: This is the hardest question! Future is a go-to artist. Some all-timers would be Maino – “All the Above,” Rick Ross – “Hustlin’” and for a throwback, Phil Collins – “In the Air Tonight.”

24Life: Favorite memory from your time as a trainer?

JP: Living in NYC at the time, I worked with a client who was an avid and very skilled skier who had a traumatic lower-body injury. He had a lifetime goal of going down a particular slope in Wyoming that you need to be helicoptered into. Even prior to the injury, he never believed he would be capable of performing such a feat. It was pretty terrifying in the videos he’d show me! Over time, we eventually built up his strength and confidence and he conquered his ultimate goal successfully. I was so proud of him when he gave me the news. We often used to talk tennis over our sessions as we are both fans of the sport. He showed his gratitude by taking me and my wife to the U.S. Open Finals, which was a special moment I won’t forget.

24Life: Finish this sentence: I love 24 Hour Fitness because …

… of the unique communities each one of our locations offer, the countless success stories that we get to witness firsthand and the awesome career growth opportunities.

Video credit: HeroImagesFootage, Getty Images
Photo credit: South_agency, Getty Images
GIFs: Tom Casey, box24studio.com

Model: Justin Palopoli, 24 Hour Fitness

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Author

John Sinclair

John is a faculty member and programming officer for Institute of Motion (IoM), where he designs programs and solutions for the largest companies in the industry, including Nike, Zumba, 24 Hour Fitness and Equinox. He also travels globally, representing the top vendors in the fitness industry: ViPR PRO, Power Plate North America, Hyperwear, Pavigym and Technogym. John is the Founder of Authentic Health Coaching, and specializes in holistic movement therapies and programming for personal executive performance and health, fitness and wellness companies. He's also the co-founder of Seven Movements, an online system that brings wellness solutions to the workplace in simple, cutting-edge methods that decrease pain and anxiety.

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