The Legendary Workout


Boxing is a combat sports where 2 individuals compete with each other with protective gloves in order to score points. A round is typically 3 minutes with a 1-minute rest in between. Boxing is known as an intermittent sport where it targets both aerobic (endurance) and anaerobic (explosive, quick burst) systems.

There are many exercises that can facilitate your improvement in boxing. Like weight lifting, is known to build size, strength that translates to power in your punches. However, there are many people who do not have the luxury of time to have a weight lifting session and boxing training included in their schedule due to commitments such as schoolwork, family, work etc. (that includes me as well…)

However, there is an exercise I found that is easy and can be added to your boxing training that targets the muscle groups as well as building up the energy system needed for boxing. That exercise is Burpees! Yes, that’s it just burpees. You don’t need any special equipment or any equipment for this exercise, just your body weight!

Burpees are great for conditioning as it targets almost every muscle group that would heavily strengthen your core and lower body. Core is important for boxing as it provides great stability and balance that translate to better footwork where stronger lower body help catalyst the knockout punch! The burpee is considered a full body exercise which includes 4 basic steps.

Step 1: From standing position, drop to a squat position with your hands placed on the ground

Step 2: Go to all 4s by pushing both legs backwards into a push up position


Step 3: Return to the position in Step 1 by pushing both legs back to the squat position

Step 4: Explode up with a jump to end it off and get ready for the next repetition


The movement of burpees and boxing are similar in the stimulation of the muscles & energy systems. Burpees has a ‘reset’ and ‘explode’ movement like the one in boxing where after a punch combination, you reset as you move around your opponents to find openings and then explode as you fire back another punch combinations. This type of movements are the ones that could get your heart rate up fast in just a short time. Compare the time where you jog for 3 minutes and doing burpees for 3 minutes straight… You’ll get what I mean.

Give burpees a try. With the availability of the exercise, there is no excuse not to try it when it could be done anywhere! Doing multiple repetitions of burpees may be challenging but hey, isn’t embracing challenges are traits of what it takes to become Legends? 😉

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