Box your way into the best shape ever this summer

Boxing isn’t just for men. The international Olympic Committee confirmed this in 2009, when it decided to add women’s boxing to the 2012 Olympic programme after a 116-year ban. And things are changing fast. According to The Amateur Boxing Association of England (abae.co.uk), almost 40 per cent of boxing gyms are now offering classes for women and girls.

Description: Description: Box your way into the best shape ever this summer

 ‘Women love boxing because it gives them a great cardiovascular workout, while the intensity and variation makes it perfect for fat loss,’ says Ian director of the Padbox training course (padbox.co.uk). ‘Boxing is perfect for creating a leaner, muscular body without too – there’s nothing better than taking the day’s frustrations out on the boxing bag or pads.’

How to do it

‘To see the best results, do this workout three or four times a week,’ says Burbedge. ‘In less than a month, you’ll see a leaner figure, more than toned arms and a trimmer waistline.’

To do this routine, complete round one three times, rest for two minutes, and then do round two and rest, before finishing with round three. You can repeat the circuits again or just perform one of the rounds if you’re short on time.

Before you start

Description: Description: Before you start

You’ll need a skipping rope for the cool-down and enough space to skip comfortably.

Warm up for 10 minutes with a range of dynamic exercises, including star umps, twisting elbow to knee raises and hip circles.

Cool down with five minutes of skipping and five minutes of stretching

The moves


Description: Description: Jab

Start with your legs slightly wider than hip-width apart and your left leg in front of you with both fists either side of your face, protecting your temples. From this guard position, extend your right arm straight forward, so it’s in a line from your writs to your shoulder.

Keep your left hand by your face with your left elbow tucked in to protect your body.


Description: Description: Cross

From boxing stance (the same starting positions as for a jab, above), throw your left hand straight out as you pivot on your left foot and twist your body to the right.

Keep your right hand by your face with your right elbow tucked in to protect your body.

Right hook

From boxing stance, drop your right hop and lift your right elbow so your forearm is parallel to the ground and your arm is bent to 90o+.

Twist to the right and throw a short sharp punch while pivoting on our back foot.

Left hook

Description: Description: Left hook

From boxing stance, drop your left hip. Lift your left elbow so your forearm is parallel to the ground and your arm is bent to 90o.

Twist to the left and throw a short sharp punch while pivoting on our front foot.


From boxing stance, bend your knees and sink your weight down into a half squat. Rotate your right hand so your palm is facing you then with an upwards swipe, punch up, as though you were striking an opponent under the chin.

Your forearm should make a 90o angle with your upper arm. Bring your hand back to your temples then repeat with your left hand.

Round 1

1.    Left jab, right cross, left hook, right cross

Reps: 60 seconds

Stand with your left foot forward and hold light dumbbells as you complete all for punches in order at a fast, yet controlled, pace.

2.    Press-ups

Reps: 20

Lying on your stomach, place your palms on the floor next to your shoulders and bend your elbows so your upper arms are parallel to the floor.

Cross your ankles and bend your knees to lift your lower legs

Exhale, then push your entire body up until your elbows are straight (a). inhale as you slowly lower your body until your upper arms are parallel to the floor (b).

Description: Description: Press-ups

3.    Squat jumps

Reps: 10

Place your hands behind your head, elbows out, and stand with your feet hip0width apart. Push your hops back, bend your knees and lower into a squat until your thighs are nearly parallel to the floor.

Drive upwards, then jump as high as you can. Land with soft knees then immediately squat down for the next rep.

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