Boxing

This is one kickass full body exercise workout that you know prisoners do…cuz they have to. Boxing/kickboxing/MMA are arguably the most demanding physicals task you can do because they require unparallelled explosive strength, endurance, and stamina. Based on HIIT, this builds real functional muscle. Prison style. So what goes into one of these workout? Start here:

Sample boxing exercises

  • Jump rope
    • One legged
    • Alternate one legged
    • Double unders
  • Medicine ball (not exactly bodyweight, but close enough)
    • Overhead slam
    • Torso twist
    • Wall toss
    • Isometric hold
  • Punching bag
    • Heavy bag
    • Speed bag
    • Uppercut bag
    • Double ended bag
  • Interval running
    • Sprint for 30 seconds
    • Walk for 15 seconds
    • Sprint for 30 seconds
    • Walk for 15 seconds
  • Box jumps
    • Use a few different height boxes
    • Hold a medicine ball
    • Use a weighted vest
  • And of course…shadow boxing
    • Look in a mirror and pretend to beat the shit out of someone. Hell of an exercise.

Try this sample boxing workout – get yourself a timer or a smartphone app that times HIIT intervals

  • Jump rope: 5 min
  • Rest: 1 min
  • Shadow box: 3 min
  • Rest: 1 min
  • Shadow box: 3 min
  • Rest: 1 min
  • Shadow box: 3 min
  • Rest: 1 min
  • Push ups: Maximum in 1 min
  • Pull ups: Maximum in 1 min
  • Box jumps: Maximum in 1 min
  • Rest: 1 min
  • Heavy bag: 3 min

If that won’t get you into shape, nothing will.