Boxing Focus

Boxing is a great workout for women to get in shape. Boxers need to have strength, speed, endurance, and explosiveness to win fights. However you don't need to hop into the ring to take advantage of the benefits boxing has to offer. There are countless gyms across the country that offers boxing workouts for women. The workouts usually last an hour consisting of bag work, focus mitts drills, skipping, and medicine ball exercises. Many of my clients over the years have noticed significant weight loss over the years after only 4 weeks of training.

Roadwork is great for building your cardio and requires no equipment. It also allows you to get outside and enjoy the fresh air.

Now you don't have to sign up at a gym if it is not your cup of tea. Many boxing drills do not require equipment. Instead you can do roadwork which is basically running mixed in with calisthenics. Here are some tips on how to begin your boxing roadwork workout for women:

1. Start off with a light warm up by doing arm circles forwards and backwards.

2. Put your hands on waist and circle your hips left then right.

3. Place your hands on your knees and circle your knees to the left then right.

4. Stand straight up with your hands above your head together and tilt to the right to stretch your lats. Hold for 30 seconds. Then tilt to the left to stretch the other side.

5. Keep standing straight and reach down to touch your toes and hold for 30 seconds.

6. Start with a light jog with light punches in the air.

7. As you continue to jog, get your knees up to waist level for 30 seconds then resume regular pace. Alternate between light jogging and knees up every 30 seconds.

8. Once you get a little sweat going you can perform lunges. I like to use lamp posts as my visual benchmark. I lunge to one lamp post then jog to the next. Alternating each time I reach the next lamp post.

9. Change it up again by alternating between light jog to sprinting using the lamp post as the visual benchmark.

10. My route always consists of a field with a playground. I stop at the playground to do some push-ups, crunches and light shadow boxing. If there is a bench nearby I'll include some tricep dips.

11. Finish your workout with a cool down consisting of stretching. Hold each stretch for at least 30 seconds.

So there you have it, the basic boxing road workout for women that will help you slim and tone your body.

Remember if you are just getting back to exercise make sure you progress slowly and with caution. You are not training to be the next world champion. Take care of your body and it will take care of you.

Raz Chan is a professional martial arts instructor teaching women's cardio kickboxing and self-defense. To find out more about his online workout for women you can follow his blog at: workout for women blog or his website at: workout for women online

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Boxing Fitness (Paperback) $33.51 Boxing is well-known for its training regime, which produces some of the strongest, fittest athletes in the world. `Boxing fitness`, a recent development in personal fitness, has adapted elements of this training into a safe, enjoyable and effective workout. A non-contact discipline, it`s fun and suitable for everyone. In essence, it`s a great cardiovascular workout that also helps develop strength, speed, coordination, balance and flexibility. In this book, two experts describe the techniques involved - a circuit that includes shadow boxing, skipping, punch bag and focus-pad work - and explain how a regime can be tailored to address each individual`s fitness goals, whether it be weight loss, general toning, increased stamina or improved strength.The unique structure of a boxing fitness session evokes the traditional boxing experience, adding an authentic touch to a modern exercise regime that`s suitable for men and women, young and old. Whether you`re a cross-training athlete or simply want to enjoy a great workout, this clear and well-illustrated guide will help you reach the top of your game.

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