Boxercise Workout

Boxercise Workout header

Any good boxercise workout will without a doubt get your heart pumping, body sweating and muscles working. Boxercise is to exercise by throwing punches(to box) hence the word boxercise.

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All of my free workout programs have some form of punching moves in the single workout routines, especially the 15 WEEK weights & fat burn program. Here’s why-

  1. If you are doing any kind of weight training you really need to stay flexible and nimble too. You can do this by doing either a stretch program or some cardio punch exercises. This will counteract the stiffness which lifting weights can produce via lactic acids.
  2. Throwing punches is a great form of cardio exercise which uses the whole core and also the upper body muscles.
  3. Many people including myself say, punchbag workouts are a great way to relieve stress.
Boxercise Workout punchbag gloves

But it is very hard to benefit from punching a bag by yourself. Without a personal trainer pushing you through every punch the punchbag workout lacks a structure. As a result to no structure there is a massive benefit loss.

Why do we need structure?

What do I mean by a structured punchbag/ boxercise workout? Well when doing some kind of punch cardio exercises it is very important to have a continuous flow of punches. This is where the cardiovascular part kicks in. Also it is equally important for how long them punches are being thrown. A personal trainer take’s care of all this by pushing you at certain points and slowing you down at others.

So where can you find the perfect boxercise workout?

You can find the perfect boxercise workout right here. Several years back I created a punchbag workout that I could do at home with my punchbag, slam man or speedball. I did this because I love to punch to music, but the timing was a problem. I would throw punches at the target for what I thought was a long time. But when I checked the timer sometimes it was just over a minute. I was not pacing myself enough and burning myself out.

This is why I created iBoxing Rounds. Later down the line after some fine tuning I changed the name to The Punchbag Workout.

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The Workouts

Let me explain what these boxercise workouts are. They are a specially designed musical rhythm to punch to, set out into 3 or 2 minute rounds. Depending on which one you are doing. Each round will have a 1 minute recovery time at the end. My voice commands will tell you what punches to throw and when like a personal trainer would. For example, if I say 1, 1, 2 you will throw a right, right, left or a left, left, right. It is up to you which hand is your 1 and 2, it does not matter. I will then say switch so you are now throwing a 2,2,1.

Here are a few reason on how you can benefit from these workouts-

  • You will undoubtedly build stamina, power, speed and tone your muscles.
  • My voice commands will push you through every round and every punch to the motivational designed music.
  • Making sure the same amount of punches are thrown on the left and the right. So we are not exercising one side more than the other.
  • I push you more at different parts of each round also allowing slight rest periods.
  • You will never have to worry about timers. I have designed each round to be either 2 or 3 minutes with a 1 min rest at the end.
  • If your gym has a punch bag you can put your headphones in, press play and get into the zone.

My latest introduction to The Punchbag Workout

Where to get these amazing punchbag workouts

The newest edition to these boxing workouts is ThePunchbagWorkout which can be looked at in more depth by clicking the link. This will tell you how many punches in each round you will be throwing and other information. Or you can check it out right here via Fitness 1st Steps Bandcamp page.

Imagine having this punchbag workout on your device and you are standing in front of a punch bag. You put your earphones in and press play. The intro allows you to get ready for the first round.

This is the mini version for a quick workout. Sometimes I use this as a quick warm up to a heavy weights session. It is only 3 rounds but they are not easy rounds.

Now check out the rounds below. Throw some air punches as you listen, to see how good you feel.

The Punchbag Workout

If you think you can handle a good boxercise workout and want to be pushed through every round, click buy. You will be directed to the bandcamp page. It is well worth joining Bandcamp because you will be able to stream the workout from any device as well as download it. Dont let the buy word scare you because it is cheaper than you think.

Have a listen to iBoxingRounds on Spotify or Apple Music

interactive Boxing Rounds

The next punchbag workouts are called iBoxingRounds. These sell and can be checked out on Amazon and any good online music store. But I have no control over the price of these as it seems to change on all the sites. You can check these out by clicking on the Amazon link or via the website link iBoxingRounds. However you can purchase volumes 3 and 4 via the site where I do have control over the very LOW price.

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Boxercise workouts on itunes-
All 4 boxercise workouts

Finally, it is always good to hear from people who do any of these boxercise workouts. I take on board all comments then change things to fine tune the workout to create the perfect punchbag workout.

My punchbag choices for your boxercise workout

As an Amazon Associate I earn from qualifying purchases. If you buy via these links I will receive a small commission for the introduction.

I already have a punchbag, speed ball and a slam man as you may of seen in a few of my videos. However, If I didn’t I would go for these items below. This hanging hard punch bag is a great price and comes with boxing gloves and a wall bracket. But make sure a professional puts that up for safety reasons.

Or you could always go for the free standing ones which are equally as good. The last one is my dream freestanding punch bag. The century Bob XL. I already have a slam man which was a bit cheaper at the time, but a lot of its area is plastic. This plastic should not be hit really. Bob can be hit everywhere and it feels like hitting a real person. The best thing about these body shaped punchbags is the jaw. You can practise some good uppercuts moves and connect under the chin.

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