With summer just around the corner, everyone starts thinking about getting that perfect summer body. Women especially feel the pressure to sculpt and shape that ideal bikini body before they even think about hitting the beach.
Any body is a beach body. The best female workout plan is one that focuses on fitness, which is all about healthy habits and self-confidence. Your workout plan should be about improving your overall physical and mental wellbeing, which will have dramatic effects on your appearance.
Boxing training is an excellent at-home workout for women because it is all about increasing strength, stamina, and confidence while obliterating stress. That said, yes, boxing will get you in the best shape of your life – but the most important thing is that you will feel amazing doing it.
Month 1
For the first 30 days, we’re going to do an introduction to boxing training to ease you into the healthy habits of a fitter lifestyle. Plan on working out four (4) days a week, taking rest days in between. You can choose your training day activities in any order. These routines require minimal equipment so it’s easy to get started right away!
Weekly Schedule
Training Day 1
Spend one day practicing your jump rope skills. Jumping rope is a favorite for boxers because it increases endurance, improves coordination, and it’s also fun!
Jump Rope Drills (20 minutes)
Criss-Cross Arms (10 minutes)
Alternate crossing one arm over the other arm mid-jump
Get into a comfortable rhythm jumping naturally
Bring one hand over the other hand as the rope comes down in front of you
Uncross your arms again as you bring the rope up behind you
High Knees Jumps (10 minutes)
This drill is about perfecting your timing with the jump rope.
Bring both of your legs as far up towards your chest as you can on every jump
For an added challenge, try jumping at a faster pace
Training Day 2
Footwork is an essential aspect of boxing training. Being able to move swiftly on your feet means you can avoid any punches that come your way. In addition to a jump rope, an agility ladder is an excellent tool for practicing your footwork while getting a great workout.
Agility Ladder Drills (30 minutes)
Ins and Outs (15 minutes)
Stand at one end of the ladder
Step into the first square with your right foot, then your left foot
Step your right foot out of the square to the right side, followed by your left foot to the left side
Repeat with the remaining squares as you continue down the ladder
Crossovers (15 minutes)
Stand to the right side of the first square
Cross your right foot over your left foot into the square
Bring your left foot behind and step to the other side of the ladder
Take your right foot out to stand fully on the left side of the ladder
Start crossing your left foot over your right foot, this time to step into the second square
Repeat down the ladder
Training Days 3 & 4
Shadowboxing is the best way to familiarize yourself with boxing moves. You want to use these days to practice the six (6) basic boxing punches and get comfortable with some basic boxing punching combinations – even without a bag, you will feel these workouts!
Shadowboxing Drills (30 minutes)
Drill 1 (10 minutes)
Double Jab – Cross (1 - 1 - 2)
Assume fighting stance
Extend your lead arm in a jab punch, snap back and repeat with a second jab
Follow-up with a cross from your rear arm
Return to fighting stance and repeat
Drill 2 (10 minutes)
Jab – Bob and Weave – Rear Hook (1 - Bob and Weave - 4)
Assume fighting stance
Throw a fast jab and bring your hand back to your face
Duck into a bob and weave
Hit a powerful rear hook to neutralize your opponent
Return to fighting stance and repeat
Drill 3 (10 minutes)
Lead Uppercut – Rear Uppercut (5 - 6)
Assume a lower fighting stance (use your leverage to punch upwards)
Use the power from your legs to drive your lead fist in an uppercut
Dip back into a low fighting stance to deliver a rear uppercut
Get into an up-and-down rhythm and repeat
Like jump rope and footwork drills, boxers of all levels incorporate shadowboxing into their training. Check out FightCamp Trainer Aaron Swenson explain the importance of shadowboxing and go through some more great drills for you to try.
Boxing training is one of the most effective ways to get in the best shape of your life, any time of year. If your goal is to get fit for summer, committing to a variety of boxing drills is a great choice. Remember to always listen to your body – push yourself, but don’t forget recovery days!
Once you have completed your 30 days of boxing training be sure to keep up the good work and put your training to the test in month 2 and month 3 workout routines!
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Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have access to a vast amount of information on various topics, including fitness and workout plans. While I have personal experiences or emotions like a human, I can provide you with evidence-based information and insights.
In this article, the focus is on a 30-day introduction to boxing training for women as part of a summer body workout plan. The goal is to improve overall physical and mental well-being, leading to a more confident and healthy lifestyle. The workout plan consists of four training days per week, with rest days in between.
Benefits of Boxing Training for Women
Boxing training offers several benefits for women, including increased strength, stamina, and confidence, as well as stress relief It is a versatile workout that can be done at home with minimal equipment. The exercises mentioned in the article, such as jump rope drills, footwork drills using an agility ladder, and shadowboxing drills, are all effective in improving boxing skills and overall fitness.
Month 1 Workout Plan
The month 1 workout plan focuses on introducing boxing training and developing healthy habits. The plan suggests four training days per week, with different activities for each day. Here is a breakdown of the activities mentioned in the article:
Training Day 1: Jump Rope Skills
- Jump Rope Drills (20 minutes)
- Criss-Cross Arms (10 minutes)
- High Knees Jumps (10 minutes)
Training Day 2: Footwork Drills with Agility Ladder
- Agility Ladder Drills (30 minutes)
- Ins and Outs (15 minutes)
- Crossovers (15 minutes)
Training Days 3 & 4: Shadowboxing Drills
- Shadowboxing Drills (30 minutes)
- Drill 1: Double Jab - Cross (1 - 1 - 2) (10 minutes)
- Drill 2: Jab - Bob and Weave - Rear Hook (1 - Bob and Weave - 4) (10 minutes)
- Drill 3: Lead Uppercut - Rear Uppercut (5 - 6) (10 minutes)
Importance of Recovery Days
The article emphasizes the importance of listening to your body and incorporating rest days into your workout routine. Recovery days allow your muscles to repair and adapt to the training stimulus, reducing the risk of overuse injuries and promoting overall recovery.
Continuing the Workout Plan
After completing the 30-day introduction to boxing training, the article suggests continuing with month 2 and month 3 workout routines. These subsequent months will likely build upon the skills and fitness developed during the initial month.
Remember, it's always a good idea to consult with a healthcare professional or certified fitness trainer before starting any new workout program, especially if you have any pre-existing medical conditions or concerns.
I hope this information helps you understand the concepts and workout plan mentioned in the article. If you have any further questions or need more information, feel free to ask!
