Boxing-Inspired Fight Ready Challenge Workout (+ Video!) by 12 Minute Athlete

fight ready challenge workout
Since boxing is one of my favorite sports of all time, I thought it was about time that I created a boxing-inspired workout for you guys.
Because not only is boxing an awesome way to work up a good sweat and burn a crazy amount of calories, it’s also insanely fun—and really satisfying—to punch something.
Yes, I’m going to be using an actual punching bag for today’s workout, but if you don’t have access to one, don’t worry, you can still do it!
Here are a few simple substitution options:
  • Shadow boxing: It may feel silly at first, but shadow boxing is actually a really great way to practice your form and it will still tire you out.
  • Hang a pillow/sandbag on a doorframe/wall: You may have to get a little creative with this one, but it can work—I’ve done it! Just be careful not to punch a hole in your wall (like I did as a teenager…).
  • Get a partner and use pads: Holding pads for a partner is a great way to practice your punching, although you may need to adjust the workout slightly so you can both still get up a good sweat.
  • Place a pillow/sandbag on the floor: Punching into the ground is still surprisingly tough, and you’ll still get a great workout by pounding the ground.
Watch the video to see how hard I work or just to follow along:

And here are the workout instructions:

Workout equipment:



Workout type: Challenge

Timer setting: Stopwatch

Repeat 5x:
30 Double unders (or 60 single unders)
100 straight punches
10 Burpees
5 left + right hooks
10 Sit ups

Bonus: 10 Pull ups

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