Get Stronger, Leaner And Fighting-Fit With This Boxing Workout

This full-body boxing workout will make you stronger, faster and ripped in just 30 minutes a day.


Stirling Shaw |

The Sweat Garage Boxing Workout – Week 2

Former pro-boxer Stirling Shaw designed this 2-week program to hit every muscle group while improving your boxing. In just 30 minutes a day, you can become stronger, leaner and fighting-fit. Each day is different and focuses on strength training, plyometrics and technique for more endurance, speed, and power. Get Started!

>> Click here for WEEK 1’s programme

Day 8


Round 1 – Warm up:

  • Band around knees lateral shuffles 30 seconds
  • Split squats with band around ankles 30 seconds
  • Repeat x 2

Round 2 – Workout:

  • 1 x 3 min round on bag

[1 min rest]

  • 1 x 1 min 30 sec slipping under rope
  • 1 x 1 min 30 sec fast punches on bag
  • Repeat x 2 (no rest)

[1 min rest]

  • 1 x 1 min 30 sec slipping under rope
  • 1 x 1 min 30 sec power punches on bag
  • Repeat x 2 (no rest)

[1 min rest]

REPEAT x 5

Day 9

REST

Day 10


Round 1 – Warm up: 
Assault bike 5min
Or
Run, skip or shadow box

Round 2 – Workout: (15 reps per station & super set each station)

  • Incline dumbbell chest press
  • Bent over rows x 5 hop over bar x 5 (x3)
  • Alternating bicep curls
  • Raises from forearm to bridge position
  • Explosive lunges one leg on bench or squat jumps
  • 30 sec straight punches with dumbbells
  • 30 sec uppercuts with weight
  • 1 x 3 min round on boxing bag

REPEAT x 3

Day 11


Round 1 – Warm up:

Five min skipping, running, shadow boxing

Round 2 – Workout: (15 reps per station and superset each station)

  • External rotations with resistance
  • Lateral raises from squat position with resistance tubing
  • Anterior medicine ball slams with 180 rotation
  • Wood chops with medicine ball
  • Bear crawls (30 sec)
  • Lateral bear crawls (30 sec)
  • Goblet squat
  • 30 sec straight punches

[Rest 1 min]

  • 3 min round on boxing bag

REPEAT x 3

Day 12

REST

Day 13


Round 1 – Warm up:
3 min boxing on the bag or run, skip, shadow box, assault bike

Round 2 – Workout:

  • 1 x 3 min round on bag

[1 min rest]

  • 1 x 1 min 30 sec slipping under rope
  • 1 x 1 min 30 sec power punches
  • Repeat x 2 (no rest)

[1 min rest]

  • 1 x 1 min 30 sec slipping under rope
  • 1 x 1 min 30 sec speed punches on bag
  • Repeat x 2 (no rest)

REPEAT x 5

Day 14

REST

Click here for WEEK 1’s programme

Stirling Shaw is a professional boxer, sports conditioning coach, personal fitness coach, and boxing coach. Follow him on Instagram @stirlinggshaw

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