When I was boxing in high school, my coach taught me this exercise known as “boxing calisthenics”. He made it sound like a difficult feat that would improve my punch speed.
However, after doing this type of exercise for years, it became very apparent that this training can have a huge impact on an athlete’s conditioning. While it cannot be meant to replace strength and conditioning training, it can certainly supplement it.
Boxing has long been considered one of the best low-intensity forms of exercise. While the sport itself may not be for everyone, the workout benefits are plentiful and accessible to any individual.
By combining boxing and calisthenics, athletes can improve punching speed, endurance, and agility. Calisthenics has also been shown to reduce injury risk by improving balance.
If you want to find out more about boxing calisthenics check out Mike Tyson’s Calisthenics Workout.
In this article, we will be reviewing some of these exercises and workouts, whether you’re looking to increase your endurance or you require some cardio.
6 Benefits of Doing Boxing Calisthenics
It seems like boxing and calisthenics go hand-in-hand. And while we’re on the topic of the sweet science, there are a lot of other benefits that calisthenic provides as well. These include:
Building strong muscles help you maintain a healthy weight and shape. By incorporating boxing calisthenics into your fitness routine, you’ll be able to target and tone your muscles to help boost your metabolic rate and reduce excess body fat.
If you want to lose weight, boxing calisthenics is the perfect exercise. They are low-impact, so they won’t damage your joints or muscles, and they help you burn fat.
You may have heard about the benefits of weightlifting. Some people say that they are the best exercises for weight loss. However, calisthenic is still better.
You won’t see many women or men who aren’t happy with their bodies. However, you can develop a positive attitude about your body with boxing calisthenics. You can overcome any issues you may have with your figure and get the body confidence you deserve.
Increased Cardiovascular Fitness
You’ll see a steady increase in your heart rate and blood pressure, which translates to better cardiovascular health and less risk of heart disease.
How Does Cardio Work? The primary goal of the exercise is to improve your cardiovascular system by improving your blood flow and oxygenation of your muscles, which results in increased endurance. This in turn improves your ability to perform daily tasks, including work and exercise.
Boxing calisthenics increases your stress hormones, which is good for your brain. It also helps you reduce muscle tension and headaches.
If you have a problem with your shoulders, boxing can help with that as well. The most important part of any workout is to get the correct form and technique. If you are doing boxing calisthenics correctly, then you will be able to target all of the muscle groups in your body.
It’s tough to maintain good posture when you don’t have a solid base of strength. Good posture comes from balance and proper body alignment, which means you should use boxing calisthenics to keep your spine aligned.
Calisthenics, in general, can help you achieve better posture. When you are performing any type of calisthenics, you are required to keep your spine in its normal alignment.
Like other related calisthenic exercises, boxing uses a useful combination of endurance, agility, and strength to produce functional fitness applied to various other sports and activities.
Boxing Calisthenics Exercises
And here are a few boxing calisthenics that you can try even at home:
Boxing calisthenics: Stand up and move like a boxer.
Pushups are one of the best calisthenic exercises, and if you’ve been working on your pushup form you may notice a noticeable change in your strength as your muscles grow and strengthen.
But just because pushups are one of the best calisthenic exercises doesn’t mean you should ignore other core exercises. These include sit-ups, leg lifts, shoulder raises, pull-ups, and more.
•1. Hold a dumbbell in each hand
•2. Stand with feet shoulder-width apart, holding dumbbells at arm’s length
•3. Brace your core and squat down slowly
•4. Stand up slowly and repeat
•1. Both partners hold a dumbbell
•2. Then, one person stands near the edge of the yard (not too close, though), and the other partner starts walking toward the standing partner
•3. Once the first partner reaches the edge of the yard, the second partner must pull the dumbbell away, If the first partner tries to hold onto the dumbbell, the second partner pulls harder and wins
•4. When the first partner returns to the ground, the second partner walks to the opposite end of the yard
•5. Each round is a winner, Repeat for as long as you can, the Best two out of three rounds, and Record the score.
Jump rope is one of the oldest cardio exercises still used today. Originating in the Middle East, it’s believed to be hundreds of years old. It has become a favorite activity for adults and children alike.
Jump roping is a great exercise to include in a fitness routine. It’s a quick and easy way to get your heart pumping, build muscle, burn calories, and improve flexibility.
The workout consists of jumping up and down on the rope, moving quickly and continuously for 10 minutes. There is no rest between rounds; you are required to continue for the entire time.
Punching the Punch Bag
•1. Grab a heavy bag
•2. Practice throwing punches
•3. Do this until you get a feeling for the range of motion in your punch
•4. Pick a spot on the bag about 1.5x your punching distance
•5. Punch at the spot until you are comfortable
Running or jogging is a popular form of exercise. And with all the talk about boxing and calisthenics, it seems everyone’s doing it.
- Run on a treadmill or outdoor path.
- Keep your feet close together and your body weight back toward the center of your feet.
- Focus on the contact points between the ground and the balls of your feet.
- Repeat for 30 seconds on each side, then increase the time.
- Do three sets.
For bigger arms check out Calisthenics Arm Exercises and Workouts.
Boxing Calisthenics Workout
A workout program that is easy to follow and fun is also a win-win. I am a big fan of boxing calisthenics and it is a great workout that allows you to focus on your health without being stuck in a repetitive, boring routine.
The key is to never let yourself get comfortable. If you are comfortable, you will likely lose focus and lose motivation.
Monday and Tuesday (2 Days):
- Running – 20 minutes
- Punch Bag – 20 minutes
- Pushups – try to perform 300 reps (take your rest whenever you need)
Wednesday and Thursday (2 Days):
- Running – 30 minutes
- Jump Rope – 20 minutes
- Running – 30 minutes
- Jump Rope – 30 minutes
- The Boxer – 5 sets; 10-15 reps
Saturday and Sunday:
- Rest days
This workout can be done once every week of the month.
The most effective and efficient way to train for boxing is through the “Boxing Calisthenics” Boxing is a sport where speed and power are key. It requires a fighter to perform a series of movements quickly and powerfully, and the best way to train for this is through calisthenics.
Frequently Asked Questions (FAQ)
Do boxers do calisthenics?
Boxers do calisthenics in the ring after they spar. They go through a lot of movements and exercise their muscles so they get stronger and become more agile.
Does Mike Tyson do calisthenics?
Mike Tyson did calisthenics. He was an American professional boxer who fought professionally from 1985 to 2011, including bouts with future world champions Evander Holyfield, Riddick Bowe, Tony Tubbs, Trevor Berbick, Michael Spinks, John Tate, and Lennox Lewis.
What is the basic calisthenics for boxing?
Basic calisthenics for boxing includes the following: Stand up straight, take a few deep breaths, raise your shoulders, and move your arms in front of you. You are not going to be hitting anybody, but you want to make sure your fists are ready.
Do boxers lift weights or do calisthenics?
Boxers use weights as a means of strength training for boxing. They also do calisthenics, which includes running, stretching, and plyometrics.
Why do fighters prefer calisthenics?
They get to keep their strength and conditioning skills while also getting in shape for the fights. There are many benefits of calisthenics and they are best done at a gym because of the variety of equipment available.