The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

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WORKOUT ROUTINES

THE ULTIMATE
BOXING
WORKOUT PLAN
TO GET LEAN AND
FIT
Increase your strength and
conditioning and build lean muscle
with this boxing workout.

BY ERIC VELAZQUEZ, CSCS

DURATION

7 EXERCISES EQUIPMENT

DAYS 22 YES
Artiga Photo / Getty

In the real world, boxers are some of

the leanest, most well-trained
athletes. Champs such as Vladimir

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

Klitschko, Shane Mosley, and Mike

Tyson were all human wrecking balls
in their prime and had the builds to
show for it.

Gyms that are built on the idea of

boxing-for-fitness are popping up left
and right across the country, most
advertising the promise of helping
you burn up to 1,000 calories in an
hour. Seriously? So, sadist that I am,
I decided to glove up and enlist the
help of famed boxing trainer Freddie
Roach, making his Wild Card Boxing
Gym in Hollywood my fitness home
for 12 weeks.

By the end of my time with Roach

and company, I may not have been
ready to swap blows with a pro, but I
was faster, leaner, and stronger than
I had been since college. Train this
way and maybe you can salvage a
bit of your youth, one punch at a
time.

By the end of my 12 weeks at Wild

Card, I'd gone from 178 lbs. post-
honeymoon to a trim 161. My
bodyfat had dropped from 17% to
around 10%, and my abs had made
a cameo for the first time since...well,
ever. I was executing combinations
on the mitts like a seasoned vet,

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

working out twice a day was pretty

much common practice, and I was
tackling 5-mile runs at the crack of
dawn without complaint.

THE TRAINING SPLIT

DAY TRAINING (BODY PARTS)

1 Boxing Workout

2 Weights (Back, Legs)

3 Boxing Workout

4 Weights (Chest, Arms)

5 Boxing Workout

6 Rest/Optional Run (work up to 5 miles)

7 Rest

Note: Because of the volume of

training you get during boxing
workouts, avoid regular weight
training for shoulders. If this is a
lagging body part, incorporate no
more than 6–8 sets of basic presses
and raises on Day 6.

DAYS 1, 3, 5
Boxing Workout

EXERCISE 1 3
JUMP ROPE
3 min
You'll need: Jump
Rope sets reps
PLAY
How to

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

<1
min*
rest

*Rest no longer than one

minute between sets.
Between exercises, rest
only as long as it takes to
get set up on the next
activity.

EXERCISE 2 3
SPEED BAG
-- min
How to
sets reps

<1
min*
rest

*Rest no longer than one

minute between sets.
Between exercises, rest
only as long as it takes to
get set up on the next
activity.

EXERCISE 3 3
SHADOWBOX
3 min
How to
sets reps

<1
min*
rest

*Rest no longer than one

minute between sets.
Between exercises, rest
only as long as it takes to
get set up on the next
activity.

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

EXERCISE 4 3
HEAVY BAG
3 min
How to
sets reps

<1
min*
rest

*Rest no longer than one

minute between sets.
Between exercises, rest
only as long as it takes to
get set up on the next
activity.

EXERCISE 5A 4 20
SQUAT THRUSTS sets reps
You'll need: No
Equipment PLAY
How to --
rest

EXERCISE 5B 4 20
LUNGE THRUST sets reps
How to

--
rest

EXERCISE 5C 4 20
LATERAL LEAP sets reps
AND HOP
You'll need: No PLAY
Equipment <1
How to
min*
rest

*Rest no longer than one

minute between sets.
Between exercises, rest
only as long as it takes to
get set up on the next

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

activity.

EXERCISE 6 to
PLYOMETRIC
PUSHUP
6 failure
sets reps

<1
min
rest

Choose three different

versions of plyometric
pushups. Complete two
sets of each, stopping
the set once you begin to
lose momentum.

EXERCISE 7 3
COMBO
SHOULDER
3 min
RAISE sets reps
PLAY
You'll need:
Dumbbells
How to <1
min
rest

Choose a light set of

dumbbells and work on
30–sec cycles within
each 3–min set. A typical
circuit with Fortune
involves 30 secs at a
time of straight
punching, overhead
punching, rear-delt
raises, lateral raises,
shoulder presses and a
30–sec hold.

EXERCISE 8 3
GENERAL SITUP
3 min
You'll need: No
Equipment sets reps
PLAY
How to

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

<1
min*
rest

*Rest no longer than one

minute between sets.
Between exercises, rest
only as long as it takes to
get set up on the next
activity.

DAY 2
Back & Legs

EXERCISE 1 4 10
BARBELL sets reps
DEADLIFT
You'll need: Barbell PLAY
How to --
rest

EXERCISE 2 4 10
SINGLE-ARM sets reps
NEUTRAL-GRIP
DUMBBELL ROW PLAY
You'll need: --
Dumbbells
rest
How to

EXERCISE 3 4 10
WIDE-GRIP LAT sets reps
PULLDOWN
You'll need: PLAY
Adjustable Cable --
Machine, Bench, Lat
Pulldown Bar rest

How to

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

EXERCISE 4 4 10
BARBELL SQUAT PLAY
sets reps
You'll need: Barbell
How to
--
rest

EXERCISE 5A 3 10
sets reps

--
rest

EXERCISE 5B 3 10
LYING LEG CURL sets reps
How to

--
rest

EXERCISE 6 3 10
SEATED CALF sets reps
RAISE
You'll need: Bench PLAY
How to --
rest

DAY 4
Chest & Arms

EXERCISE 1 4 10
DUMBBELL sets reps
BENCH PRESS
You'll need: Bench, PLAY
Dumbbells --
How to
rest

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The Ultimate Boxing Workout Plan to Get Lean and Fit | Muscle & Fitness 3/27/20, 11:50 PM

EXERCISE 2 4 10
WARRIOR FIT sets reps
INCLINE
DUMBBELL PLAY
BENCH PRESS --
You'll need: Bench,
rest
Dumbbells
How to

EXERCISE 3 3 10
INCLINE sets reps
DUMBBELL FLYE
You'll need: Bench, PLAY
Dumbbells --
How to
rest

EXERCISE 4A to
BODYWEIGHT
DIP
3 failure
sets reps
You'll need: Dip PLAY
Station
How to
--
rest

EXERCISE 4B 3 10
STANDING sets reps
DUMBBELL
BICEPS CURL PLAY
You'll need: --
Dumbbells
rest
How to

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