Are you looking to get in shape and improve your fitness? If so, a boxing workout may be the perfect solution for you! Boxing is a great way to burn calories, tone your body, and improve your cardiovascular health. In this guide, we will discuss the benefits of boxing workouts and provide a step-by-step guide on how to get started!
Boxing is the most effective way to burn calories and lose weight. A study published in the journal of Medicine and Science found that boxing burns an average of 600 calories per hour.
This is because the exercises and punches are carried out above the heart so it pumps harder and faster to get blood up there. Below are just some of the benefits of a great boxing workout:
Boxing also helps to tone the entire body! Unlike other sports or forms of exercise that focus on specific areas, boxing works the entire body equally. This makes it a great workout for those looking to improve their overall fitness and health.
Another great benefit of boxing is that you can do it anywhere. All you need is a pair of gloves and some space to move around. This makes it a great option for those who travel often or have a busy schedule.
Boxing also helps to improve hand-eye coordination. This is because you must constantly be aware of your opponent's movements and react quickly to counter their attacks. This can help your everyday life as well, as you will be better able to react to things that come at you quickly.
Finally, boxing can be a great way to relieve stress. When you are punching and kicking a bag, you are able to release all of your pent-up frustration and anger. This can be very beneficial, both mentally and physically.
In addition to the physical benefits, boxing can also help to increase your self-confidence. When you are able to successfully throw punches and defend yourself, you will feel a sense of empowerment. This can carry over into other areas of your life and make you feel more confident in yourself especially when you are faced with uncomfortable situations.
The answer is simply by finding a routine that works for you and following it consistently. Whether you want to box at home or in the gym, there are many different ways to get started.
Here are a few tips on how to get started with a boxing routine:
Start with light shadowboxing
When you are first starting out, it is important to go slowly and not overdo it. Start with light shadowboxing to get a feel for the punches and how to throw them correctly. Once you are comfortable, you can begin to add in some more challenging exercises.
Focus on your form
It is also important to focus on your form when boxing. This will not only prevent injury but will also help you to be more effective when punching the bag. Most people make the mistake of throwing punches with all their power instead of focusing on technique.
Take your time
Take your time when starting a boxing routine. This is not a race and you will not see results overnight. Be patient and consistent with your workouts, you will see major improvements over time.
Invest in a quality boxing bag
Finally, invest in a quality boxing bag. This will help to ensure that you get the most out of your boxing workouts. A good boxing bag will ensure that you can hit it with all of your power and get a good workout. Having a punching bag at your house also means you can finally get a great cardio workout that fits around your busy work schedule!
At Fight Co we offer a range of different boxing bags to suit your needs. Get started on your boxing journey today!
Now you know some of the benefits of boxing and how to get started, you may be wondering what equipment you will need. The good news is that you don't need much to get started!
Boxing gloves
The first thing you will need is a good pair of boxing gloves. Boxing gloves come in a variety of different sizes, so it is important to try a few pairs before you decide which ones are right for you.
You need to ensure your boxing gloves fit snugly and provide adequate protection for your hands.
Punching bag
You will also need a punching bag. There are many different types of punching bags available, so it is important to find one that best suits your needs. At Fight Co we recommend the following bags.
This innovative design takes up minimal space and with a variety of hitting targets, its unique design allows you all types of combo punches, uppercuts, hooks, and jabs. This wall is changing the way people train by giving boxers a more realistic punching experience.
Fairtex water-filled punch bag
The bounce of water within this quality bag makes striking it easy on the hands, which is especially beneficial for novices and is ideal for numerous boxing exercises like Hooks and Uppercuts.
It's made to be conveniently filled with water at home, and the weight may be modified to suit your preferences. What more could you ask for from a boxing bag?
This is for the heavy hitters, made of high-grade Thai leather, this bag It's perfect for all your powerful punches and can be hung up both quickly and conveniently.
Hand wraps
When you begin your boxing and fitness journey one of the most important pieces of equipment you can buy is a good pair of hand wraps. Hand wraps protect your hands and wrists from injury whilst boxing and are an essential piece of equipment for any boxer.
Skipping ropes
Skipping, in general, is a great way to get fit and lose weight, when it comes to boxing skipping is an essential part of your training. Skipping helps to improve your stamina, coordination and footwork - all essential skills for a boxer.
A safe space
You will need some space to move around in. This can be either at home or in the gym. If you are working out at home, make sure you have enough room to safely throw punches without hitting anything else in the room.
Focus pads
Focus pads are another great piece of equipment for boxing. They allow you to practice your punches and combinations without having to hit a real person. This is a great way to improve your technique and accuracy. Partnering up with a friend or a family member is the best way to stay consistent as you will be holding each other accountable by taking it in turns to hold pads and practice in a safe environment.
We have put together a full boxing routine that will give you an all-around workout. This routine includes a range of different exercises that will work your whole body. Carry out this workout at least three times a week to get the best results!
Warm-up
Before starting any boxing workout it is important to warm up properly. This will help to prevent injury and ensure you get the most out of your workout.
10 minutes of simple stretches to ensure you are loose; ready to throw punches without the possibility of injury.
5 minutes of skipping followed by 30 seconds of either press-ups, sit-ups or squats. Do three sets of this!
Shadowboxing
When shadowing boxing sure you are not staying stationary when throwing your punches, focus on simple head movements and footwork not only will this burn more calories but it will improve your overall boxing skill dramatically.
5 minutes of shadowboxing followed by 20 seconds of straight punches, uppercuts and then hooks.
Bagwork
5 minutes of open combinations to get loosened up, be sure to mix it up with a combination of different punches however it is important to not use 100% power as this is just the start of the workout.
5 minutes of single power shots, should be explosive and maximum effort, take a five-second break after every three shots.
Finally, move on to these combinations to finish your bag work.
Start with a minute of jabs
Jab-jab-cross-squat x10
Jab-cross-left hook x10
Jab-cross-left hook-right uppercut x10
Left hook-right uppercut-left hook x10
Finish this combination blast with 50 straight punches, your arms will be burning at this point so it is important to finish with a strong flurry of punches.
Strength and conditioning
Keep it simple by following these exercises!
30 press-ups
30 sit-ups
20 leg raises
40 squats
30-second plank
Obviously, you can alter this depending on your fitness level, if you cannot do a full press-up then drop to your knees, the same goes for the plank. If the workout is two easy, complete several sets.
Cooldown
Make sure you cool down after your boxing workout by stretching out any tight muscles and drinking plenty of water. The cooldown again should be around ten minutes to ensure you are recovered and ready to go again the next day.
When starting a new workout regime, it is essential to be consistent and put in the work to see results. However, even if you are working out consistently there are certain things you can do to help improve your progress.
Here are some top tips for improving your boxing workout:
Conclusion
If you’re looking to get in shape, boxing is a great way to do it. Not only does boxing provide an intense workout, but it also teaches discipline and focus. At Fight Co, we have everything you need to improve your boxing and fitness journey.
From gloves to punching bags, we can help you reach your fitness goals. So what are you waiting for?
]]>Josh Warrington is set to go head to head once again against ‘The Sensation” Kiko Martinez on March 26th at the First Direct Arena, Leeds. The Spaniard is currently the IBF Featherweight Champion of the World after he secured a TKO victory over the promising Kid Gallahad recently in November. As for the 'Leeds Warrior', this will be a great opportunity for him to reclaim his IBF Gold after a run of disappointing back-to-back results. The duo have previously crossed paths in May 2017, Warrington won via Majority decision after the fight went the full distance. Many experts believed that the win handed to Warrington was a steal however this time the Brit has an opportunity to prove those doubters wrong. The Leeds Warrior is in contention to become a two-time IBF Featherweight Champion of the World.
KIKO MARTINEZ’S ROAD TO IBF CHAMPIONSHIP IN 2021
Kiko Martinez started the year with his bout scheduled against Zelfa Barret on February 13th for the IBF Inter-Continental Junior Lightweight Title. Martinez, a seasoned pressure fighter, had one of his most tireless performances to date to neutralize Barrett's power threat. Barrett also performed well and looked to counter Martinez's power shots, especially in the later rounds. The majority of the audience thought that Martinez won the fight comfortably but the victory was awarded to Zelfa via unanimous decision and he retained his title. After the bout, Martinez was furious with the judge's decision.
In September Kiko Martinez faced Jayro Duran in Barcelona. Martinez dominated the fight and claimed a comfortable victory over his opponent via a unanimous decision.
Martinez faced Kid Gallahad on November 13th in Sheffield. Kid Gallahad went into the fight as the IBF Featherweight Champion after he defeated Jazza Dickens earlier in August 2021.
Kid Gallahad was a heavy favorite. He said before the fight he would 'beat up' Kiko Martinez and he was backing up his words during the fight. For the first 4 rounds, Kid Gallahad loaded on Kiko Martinez with a flurry of shots left-right and center. Martinez looked completely worn off and it seemed Kid Gallahad was about to close the show. But the Spaniard came back into the fight with the element of surprise and shocked Gallahad in the 5th round after securing a knockdown. In the opening seconds of the 6th round, Kiko landed a straight right and knocked Gallahad out thus securing the IBF Featherweight Championship of the world.
JOSH WARRINGTON’S TOUGH YEAR AT THE OFFICE
At the start of 2021, Josh Warrington decided to vacate his IBF Featherweight belt to pursue other championship fights. The most notable opponent Warrington was after was Can Xu, who then was the WBA Featherweight Champion. Warrington had planned to fight Can in February, but he declined to fight in an empty arena with no fans, placing Warrington in a non-title bout with a relatively unknown Mexican boxer Mauricio Lara.
On February 13th 2021Warrington faced Lara at the SSE Arena, London. From starting, Warrington took the center of the ring but Lara was troubling the Leeds warrior with his constant left hooks. In the 4th round, Lara landed on Warrington with some brutal combinations and secured a knockdown. After the 4th round, Warrington never managed to stabilize his shaky legs. Lara dropped the former IBF Featherweight Champion once again in the 9th round and the referee immediately stopped the fight. Lara caused a major upset that no one imagined.
On July 14, 2021, it was confirmed that Warrington and Lara would meet again on September 4 at Emerald Headingley Stadium in the former's hometown of Leeds. After Lara was seriously cut above his left eye due to a head clash, the bout finished in a technical draw after two rounds.
JOSH WARRINGTON VS KIKO MARTINEZ 2 PRESS CONFERENCE HIGHLIGHTS
The press conference between Josh Warrington and Kiko Martinez for their rematch kicked off on 28th January 2022. Both the fighters had plenty to say about the matchup. After not fighting in 2020 and failing to win the bouts with Lara, the fight with Martinez is the next stage in Warrington's desire to return to the top, and it acts as a redemption narrative.
Meanwhile, Kiko Martinez would be looking for his first defense of the title and try to pile more misery on the Brit's recent results. The champion spoke at the press conference he talked about his confidence ahead of the fight "I've come with the same mentality, to win and win quickly, to surprise the world again. I'm delighted to show that I can reign once again at this level."
Josh Warrington on facing Kiko Martinez again stated “I've said it on social media, it is funny how this sport works. It is mind-blowing at times, this is a massive opportunity for me. “
The Leeds Warrior also talked about his goal to fight in America one day. Warrington said “It's the gamble we took in vacating the belt. I was meant to walk into a big fight but I got chinned and that went out the window. I've been desperate for so long to go over to the states and fight there. I just want to give my fans the opportunity to give their pal the chance to watch me in the states somewhere.”
Kiko Martinez also cleared his intentions, he wants to end the fight early this time deciding out of the judges' hands. He said, "That's the way I need to go, to go out once again to beat him, I think I did last time and now I need to go and do it quickly."
WHAT TO EXPECT IN THE REMATCH?
The Leeds Warrior will have redemption on his mind after his recent results, he will look to put on a show in front of the home fans. Having previously gone the distance with Kiko Martinez the Brit will look to take out the Spaniard inside six rounds. Kiko Martinez is now 35 years old and along with that age comes a lot of weaknesses which Warrington will be looking to exploit the slow movement of the veteran Spanish boxer.
Kiko Martinez will be fired up for the rematch as he thought he won the first fight against Warrington, the IBF Featherweight Champion would look for a knockout similar to Kid Gallahad, as he will pick his spots and connect with his vicious right hand. Warrington's weakness in the match against Lara exposed his shortcomings. Martinez will try to test his chin and wobble the Brit.
As far as the betting is concerned, Warrington opens up as a heavy favorite to beat Martinez on March 26th. The Spaniard comes in as the underdog at +340. DAZN will be streaming the event live.
]]>Kell Brook and Amir Khan will finally put an end to their long-running rivalry. Khan, the former WBA and IBF light-welterweight champion, and Brook, the former IBF welterweight champion, will fight on February 19 in Manchester after a decade of back and forth between the two brits. The British boxing fans kept waiting for the ultimate Heavyweight showdown between Anthony Joshua and Tyson Fury but both fighters opted for different paths. The fight between Kell Brook and Amir Khan is iconic as they are still considered the best welterweights in the country if not the world.
About six years ago a showdown between the British rivals would have been considered a mega fight. Both boxers were at the peak of their powers. However, Khan opted to fight Canelo for a mega-fight. Meanwhile, Kell Brook went to test himself against GGG in a fight in which he got schooled. Due to both boxers losing high profile fights the bout between them never materialized and lost its spark. This time the fans can enjoy watching their favorite boxers battle it out in Manchester. Sky Sports Box Office will be covering the entire event.
A LONG RIVALRY WAS FINALLY TO BE SETTLED
Amir Khan versus Kell Brook may have arrived a few years too late, and they may be past their prime, but their fight on February 19 will be a major event for one reason: their true and visceral loathing for one another. Khan took tremendous joy in reliving their first meeting as adolescents competing for a berth on the Olympic team. In 2013, both Khan and Brook appeared on Sky Sports Ringside and traded insults towards each other. Khan said “I used to school him in Olympic training camp, the trainers used to say "just go in and use one hand against him today!''
When asked to elaborate about the Olympic training sessions, Khan added: "I was training in Sheffield, just before the Olympic camp I was there for the England camps and I remember sparring Kell Brook there and being told to use only one hand against him because I was schooling him and I had to take it easy on him.”
This tale isn't the source of all the bad blood here, but it does demonstrate why Brook is so heated up for this fight. He believes, Khan is dismissive and disrespectful, and he feels belittled by him. Brook, without a doubt, is the one who feels the sting of this rivalry more than Khan. While both men have fought some of boxing's greats, Brook claims he has been chasing the fight for years, elevating Khan to a pedestal and believing it will give him a slight edge in the fight due to the level of opposition he has faced over the last few years. Meanwhile, Khan's last win came against Billy Dib in Saudia Arabia in 2019 where he comfortably won in the 4th round via TKO. Khan also might think that the past sessions during the Olympics might not be enough to get him a victory over Brook this time.
This fight is riveting because of the bad blood that has built up over the last decade. They will think about the future on February 19 as much as they will use it for fuel. Khan and Brook are well aware that in another ten years, the talk on the streets of Bolton or Sheffield will be about next year's all-or-nothing showdown.
HEAD TO HEAD ANALYSIS
Khan has always had the advantage in speed, but Brook is a more powerful puncher, resulting in a classic stylistic clash. This fight was a true 50/50 and one of the greatest Britain has to offer when the competitors, now both 34, were in their prime.
Now that they're both nearing the end of equally great careers, the winner will come down to who has the most left in the tank. Brook got out to a solid start against Crawford, winning the jab war and defending well. However, considering his two previous stoppage losses to Spence and GGG, another stoppage loss will be taxing on the body.
Khan dominated Dib in his previous fight, but he seemed hopelessly outmatched against Crawford, appearing flat-footed and slow to the attack. Brook will need to go behind his jab and break down his opponent, letting loose of his straight right hand or uppercut at the appropriate times. Khan, on the other hand, must get into a rhythm in the ring and fight in bursts, snatching rounds in the process.
A worrying fact about Khan would be his chin which had been quite brittle in his last fights. Khan would need to implement his style and try not to get hit by Brook or it can be a very long night for Khan.
Kell Brook has been the more active fighter winning 3 fights out of his last 5 while fighting twice in 2020. Khan has a similar streak but his ring rust could be a huge factor coming into this fight.
HIGHLIGHTS OF THE FIRST PRESS CONFERENCE
The press conference took place on 29th November and there were flares all over the place. The press conference got heated as everyone expected. When their initial face-off threatened to devolve into a physical brawl ahead of their long-awaited grudge match, security had to separate the British rivals.
Kell Brook was asked about his thoughts on the fight to which he said “That's when Amir Khan will hit the deck for the final time." Brook also explained the reasons why this fight could not take place 5 to 6 years earlier. He added "He's always veered off, never given me respect, never acknowledged me. He has said: 'Win a world title then I will fight you, fight this guy then I will fight you.”
Khan came up with his combinations and replied to Brook saying "I have never run from Kell. I have never needed to, What I have achieved speaks for itself, there is no point crying about the past. In the past, he hasn't deserved this fight. Come February 19 it will be time to see if he can back those words up."
Khan also mentioned that the reason they never fought before was that he never saw Brook as a worthy opponent. To which Brook indicated that Khan is in Cuckoo Land and he is getting knocked cleanout.
Tensions have started to fly high and fans cannot wait to see the brits lock horn in Manchester AO Arena on February 19th. Khan vs Brook will be shown live on Sky Sports Main Event and Sky Sports Arena for fans in the UK. As far as the prediction goes Special K has been tipped to beat his bitter rival. Bookmakers have Kell Brook as their favorite. He's currently 4/7 (-175) to win the fight outright, but Amir Khan is 6/4 (+150) to pull off a minor shock. This means that the oddsmakers believe Brook has a 62 percent probability of winning, while Khan has a 38 percent chance. Brook was the early favorite at 8/13 (-161), but his odds have since widened to -19/20 (+105). Khan started at 13/10 (+129) and has now dropped to 6/-5 (+83).
The full undercard for Khan vs Brook has yet to be fully confirmed but it's expected to be a night filled with prospective talent.
Figure 1: Fury and Wilder face off for their third fight
The third fight between Deontay Wilder and Tyson Fury is going down on October 9th, 2021. The bout will take place in MGM Grand, Las Vegas, Nevada. The pair will look to finally settle their three year long rivalry when they clash head to head this time. Initially, the original date for the trilogy was 24th July. The reason to postpone the fight was the Gypsy King catching Covid 19. This time both the fighters are ready to lock horns and fight for Heavyweight glory. Both fighters look ready to inflict damage upon each other. The exchange of heated words took place in their press conference. Wilder indicated that he will look to 'cut-off' Fury's head. Tyson fury laughed off these comments by replying "Heard it all before, to be fair. But we all know what went down there".
In the first two matches, Tyson Fury had the upper hand according to many boxing experts and fans. They believed that there was no such need for a trilogy. Tyson Fury's flawless performance in the second clash was evidence of him being the better fighter overall. The boxing fans were all but ready to witness the all British Heavyweight showdown between Anthony Joshua and Tyson Fury. The fight between the two brits would have been for the WBA, WBO, IBF, IBO, WBC, and Ring Magazine belts. Joshua vs Fury was all but agreed for August in Saudi Arabia. In a quick turn of events, the WBC arbitrator ruled that the Gypsy King's first defense should be against Deontay Wilder. Anthony Joshua recently lost against Usyk as the Heavyweight division was shaken. The stakes for the trilogy have been higher than ever.
Allegations and Excuses
The rivalry between Tyson Fury and Wilder was no short of drama. After the second fight, Deontay Wilder came up with a lot of excuses. The first one was about his shiny and spooky costume which he used for his ring entrance. Wilder claimed that it weakened his legs as it was over 40 lbs. The second excuse was that his trainer Mark Breland showed a lack of loyalty. Rumors were that Wilder thought he mixed something in his drink pre-fight.
Fury cheating during the two fights was the most bizarre accusation which gained a lot of attention in the media. After his loss, the Bronze Bomber took to social media and accused Fury of tempering with his boxing gloves. He said “It’s impossible for a brand new 10-ounce glove to keep a smooshed in form or to have loose space. I highly believe you put something hard in your glove. Something the size and the shape of egg weight." In case if you're looking for boxing gloves that do not bend, curve or feel stuffed with egg weight. Kindly check out the link below.
Figure 2 Fury outboxes Wilder in the first fight but fail to claim the victory
Tyson Fury's remarkable comeback in 2018 was well on course. He lost 10 stones to get back into fighting shape. He fought Sefer Seferi and Francesco Pianeta as his tune-up fights. In September 2018 the contract for Fury vs Wilder 1 was signed. The fight was scheduled to take place in Staples Center, LA on 1st December. Many experts and fans viewed this fight as a threat to Fury's career and health. Deontay Wilder was in high spirits as he was coming off the victory against Luis Ortiz.
The odds were against Tyson Fury in this fight and Deontay Wilder was the heavy favorite. Tyson Fury's original plan was to outbox Wilder. He said it openly in the press conference that Deontay Wilder is a one-trick pony.
On December 1st, Fury shocked the entire world with his performance. He showed the heart of a true champion. He outboxed Wilder for the majority of the fight. In the 12th round, Deontay Wilder landed a vicious one-two which sent Fury to the canvas. The whole arena thought that the fight was over. Jack Reiss started the count but Fury rose like a phoenix from the ashes at the count of eight. Wilder could not believe his eyes. Fury ended up winning the rest of the round. Everyone in the arena was convinced that the Gypsy King defied all odds. Fury was convinced he did enough to win despite getting knocked down twice in the fight. The judges scored the contest as a split draw. Tyson Fury was left shocked and in dismay.
Fury dismantles Wilder in the Rematch
Figure 3 Tyson Fury demolishes Deontay Wilder in the second fight
It was 22nd February 2020 when two of the most dangerous Heavyweights on the face of the planet went head to head for WBC Heavyweight Championship. The bout took place in MGM Grand, Las Vegas, Nevada. Approximately 16,000 fans watched Tyson Fury put on a boxing clinic. This time Tyson Fury did not leave the decision up to the judges. He took the fight to Deontay Wilder. Previously in December of 2018, the pair fought for the first time in a controversial majority draw. Many experts and pundits claimed that the decision was unfair. Fury adjusted his tactics in the rematch. He changed his coaching team as he looked to knockout the Bronze Bomber.
After his split with Ben Davison, Fury started training with Sugar Hill Steward. He is the nephew of legendary trainer Emmanuel Steward. Fury wanted to change his approach for the rematch. Sugar Hill honed his skills in the training camp. They looked to focus more on power jabs and one-two combos. Fury's plan was not to outbox Wilder this time. Wilder also gained around 20lbs of muscle as he looked to sleep Fury for good this time. Fury also came in heavy at 273lbs as he looked to shut Wilder's light off this time.
Both fighters made dramatic entrances and lit up the arena. As the fight started, Fury was the aggressor and took the middle of the ring. He started to back up Wilder early. Something which no other fighter had done before. Wilder did manage to hit Fury with his classic right hand but Fury absorbed it. Tyson Fury came in with his own style and started landing bombs on Deontay Wilder. He scored the first knockdown in the third round. That shot injured Wilder's eardrum and he was never the same physically in the later rounds. He knocked him down again with a lethal body shot in the 5th round. Finally, Wilder's camp had seen too much damage upon him and they threw the towel in the 7th round. Fury became the new WBC and Ring Magazine Heavyweight Champion of the World in a spectacular fashion.
What to expect in the third fight?
Figure 4 Wilder will look to capitalize on his 93% knockout rate
The boxing fans are in for a treat when Fury and Wilder come across each other for the third fight. Deontay Wilder has made changes in his camp and brought in King Malik Scott for his training. Mark Brelan was fired by Wilder after the second fight after Wilder disagreed with his decision to throw in the towel. Fury will more or less come with the same game plan as he did last time. He will look to expose Wilder again and use his ring IQ. Tyson Fury plans to knock Wilder out inside 5 rounds this time.
The press conference held on October 6th indicated the mindset of both fighters. Fury was clear in his approach and said " I don't want to hurt Deontay Wilder, I just want to beat him in the fight, after this fight you will be back at the fast-food chain you were working at". Wilder responded " I have no pressure, I have nothing to lose, everything to gain. All the pressure is on him. Fury comes in as the betting favorite for this fight at -310 as compared to Wilder who comes as the underdog at +240. The fight will be available on Fox Sports Pay Per View and BT Sports Box Office.
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