Has the success of the Team GB boxers made you eager to get in the ring? Well we can’t blame you after our best boxing performance in 104 years with a medal haul of 3 Golds, a Silver and a Bronze.
Not only do we have the first ever female boxing Gold Olympic champion in history, Nicola Adams, but also 4 male athletes to congratulate in Anthony Joshua, Freddie Evans, Luke Campbell, and Anthony Ogogo for their impressive bouts and obvious hard work. This just shows how much the sport is growing and how inclusive it has become. Anyone, guy or girl, can step between the ropes and go toe to toe.
But before you enter your first round we’ve got some pro tips on how to throw a punch. George ‘The Saint’ Groves, the undefeated British and Commonwealth Super-middleweight champion, says ‘’To create power in your punch you need a strong base and you need to transfer your weight correctly. Do this by digging your toes into the floor when you punch. Make sure your body weight is on the same side as the hand you’re punching with (if you’re throwing a straight backhand make sure your body weight is on your back foot.) As you punch, rotate the foot, hip, and shoulder in that order to build up speed. Oh and don’t forget to make sure you punch a few inches through the target to increase maximum power.’’
Hitting your hardest isn’t all there is to boxing however, there’s lots of non-contact cardio training that needs to be done. Here’s our 30 minute boxing workout that will help build your fitness and agility no matter what ability level you are.
Warm up fully by doing a total body stretch making sure to focus on your back and shoulders.
Finish your warm up with 3 x 2 minute skipping intervals at a moderate speed using the fast class timer on the gym floor.
Try 5 x 2 minute rounds of pad work or bag work varying punch combinations.
Warm down with another 3 x 2 minute skipping intervals at a slower speed than before.
Not quite ready for full on boxing? Our Punch classes are a brilliant way to burn up some aggression and calories at the same time. A super-intense workout utilising gloves and pads in high-energy 3-minute bursts to boost your stamina and build strength in your torso and upper body.