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Boxing can be wonderful to throw out your frustrations... and it's also very good for your body!
Who knows, you may have invested in one freestanding boxing post so you can train in the comfort of your own home.
Whether you're going for fitness or training your jabs for your next sparring session, below you'll find a good basic workout that you're sure to feel the next day!
What we discuss in this comprehensive post:
Exercises with the freestanding boxing post
Here are a lot of good basic exercises you can do with your freestanding boxing box can do:
A 20-minute boxing pole workout to add to your routine
Throwing a few quick jabs at a punching bag may not seem that hard, but if you've never used a punching pole during boxing training, you're in for a challenge!
Most boxing posts weigh a lot, so every time you throw your weight toward the post, your fist, foot, or knee is faced with significant resistance.
The initial (and somewhat unexpected) impact can be a bit of a shock and it won't be long before you realize you can't get away with soft punches.
You need to engage your entire body, including your core, shoulders, and hips to effectively control your movements as you hit the bar.
Of course, any exercise that requires this kind of total-body engagement can help you burn calories and strengthen your major muscle groups.
In fact, boxing against a punching pole (or a real person or punching bag) is one of the few cardiovascular exercises that builds repetitive impact on the upper body and bones.
If you're thinking of buying a punching pole for home workouts, consider giving this workout a try.
Perform each exercise according to the suggested time intervals to complete the workout. After you complete all the exercises, rest for a minute and then repeat the series a second time for a total of 20 minutes.
Twenty minutes may not seem like much, but don't underestimate this challenge – you're guaranteed to sweat!
Before you start, you naturally want to have the right gear at home: the best boxing gloves find you here!
Warm up
Before diving into an intense workout such as boxing, it is important to warm up for at least five to ten minutes.
An active and effective warm-up should guide you through exercises that mimic the movements you'll perform during your main workout.
Perform each of the following moves for 30 seconds and complete the sequence three to four times:
- 30 seconds Jog in it's place
- 30 seconds Jumping jacks
- 30 seconds Air squats
- 30 seconds shadow boxing: perform light punches in the air, alternating arms as you lightly bounce from foot to foot like a boxer
- 30 seconds High plank to Down Dog: Start in a high plank or push-up position, then press your hips up toward the ceiling as you extend your shoulders and reach your heels toward the floor to get to downward dog; switch back to a high plank position and continue alternating between the two.
Now that you've warmed up, let's move on to the first exercises:
Jab-Cross-Squat
Time: 45 seconds of work, 15 seconds of rest
Stand in boxing position opposite the boxing post. Your feet should be shoulder-distance apart and staggered with one foot in front of the other.
Looking at your feet, the toes of your front foot should line up with the heel of your back foot and the toes of both feet should point at a 45-degree angle toward the punching bag.
Raise your hands, place them as if you're ready to strike, and remember that one of them should always protect your face.
Quickly throw two punches in a row—jab first with your left arm, then cross with your right hand—before performing a squat.
Immediately return to standing and continue the jab-cross-squat sequence for the full 45 seconds.
Once the 45 seconds are up, rest for 15 seconds before immediately moving on to the next exercise.
Cross Punches Dominant Side
Time: 45 seconds of work, 15 seconds of rest
Cross punches are designed to target the shoulders and arms.
If you think 45 seconds is easy, make sure you're really putting your full power into each cross punch, keeping your abs tight and your face protected with your non-working hand.
The trick here is to understand that the power of the cross comes from shifting your weight forward as you take your swing.
If you're right-handed, get into a boxing stance with your left foot forward, your weight mainly on your back foot, so your center of gravity is shifted slightly away from the bar.
If you're left-handed, set up in reverse, so your right foot is forward and your left foot is back.
As you strike across your body with your dominant arm, shift your weight forward and use the force of your weight to catapult your fist toward the punching post.
When completing the punch, make sure your hand returns to its position in front of your face instead of swinging down.
You should immediately return your weight to the starting position to set up another powerful cross.
Continue with your dominant arm for the full 45 seconds. Rest for 15 seconds before moving on to the next exercise.
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Cross Punches, non-dominant side
Time: 45 seconds of work, 15 seconds of rest
Perform the same exercise as before, but this time focus on your non-dominant side.
If you are right-handed and have just completed a set of crosses with your right arm, use your left arm, in a boxing stance with your right foot forward, your left foot back and your weight shifted mainly to the back foot.
Likewise, if you're left-handed and have just completed a set of crosses with your left arm, you'll use your right arm this time.
Stand in a boxing stance with your left foot forward, your right foot back, and your weight shifts mainly to the back foot.
Complete 45 seconds of powerful punches. Rest for 15 seconds before moving on to the next exercise.
Side-Kick Punch Combos
Time: 90 seconds of work, 30 seconds of rest
Set a timer for 90 seconds and complete as many rounds of this series of four moves as possible:
- 10 reps of right kicks
- 30 straight punches
- 10 reps of left kicks
- 30 straight punches
To start, you should be about a leg length away from the punching bag so that your right side is pointing toward the post.
Step into your boxing stance with your right leg back and your arms up, your left arm guarding your face with your right hand in front of your chin.
Rotate your hips, shift your weight to your left foot before turning, lifting your right leg off the floor with your knee bent.
Strike vigorously with your right foot as you extend your knee and hip, hitting the post with the heel of your right foot.
Your right foot should be flexed as your heel sticks out so that it makes initial contact with the bag.
Immediately retract your foot and knee and return your right foot to the starting position. Complete 10 reps as fast and vigorously as you can before switching sides.
Once you've performed 10 kicks on the right side, deliver 30 straight punches with your right arm against the punching post.
Rotate your position so that your left side is facing the bag, then continue, this time with 10 left sided kicks followed by 30 straight punches with your left arm.
Complete as many rounds as possible in 90 seconds. Rest for 30 seconds before moving on to the next exercise.
Lunge – Kick and Jab – Cross
Time: 45 seconds of work, 15 seconds of rest
Stand facing the punching bag so that you are about a leg length away. Step back with your right foot to perform a back attack.
From the bottom of the lunge, explode forcefully, shifting your weight to your left foot as you return to standing.
As you do so, swing your right knee in front of your body to perform a forward kick, forcefully extending your right leg to kick your right heel into the punching bag.
From here you should bring your right foot into a boxing stance so that your feet are spread before performing four cross punches, alternating each hand.
Immediately switch sides, this time with the back lunge and front kick with your left leg before performing the four cross punches.
Continue alternating sides for the duration of the interval. After 45 seconds of work, rest for 15 seconds before moving on to the next exercise.
Hooks, dominant side
Time: 45 seconds of work, 15 seconds of rest
Hook punches require fast, powerful cross-body movements that work your core, shoulders and even your hips.
Start in a boxing stance with your dominant foot staggered back (if you're right-handed, your right foot should be back).
Rotate your front foot about 45 degrees and center your weight between your legs. Lift your back heel off the floor and bring your hands to your face.
Perform consecutive hook punches with your dominant hand by turning your back hip forward as you pivot with your back foot and use your core strength to swing your dominant hand up and across your body to hit the bar at an angle so that your forearm parallel to the ground in front of your face.
Return to the starting position and go as fast and powerful as you can for the full 45 seconds.
Rest for 15 seconds and then perform the same movement to the other side.
Hooks, non-dominant side
Time: 45 seconds of work, 15 seconds of rest
After completing hook punches with your dominant arm, repeat the exercise, this time using your non-dominant arm to deliver the punches.
Set up with your non-dominant foot staggered back and repeat hip, twist and punch. Continue this for 45 seconds and then rest for 15 seconds. Then move on to the next exercise.
Burpee with push-up - straight punches - hooks
Time: 45 seconds of work, 15 seconds of rest
This is the last exercise in the series before you get an extra minute of rest. Push hard and finish strong.
Stand an arm's length from your boxing bar with your feet hip-distance apart, knees slightly bent.
Perform a burpee: Squat down, place your hands flat on the floor under your shoulders and step or jump your feet back so that your body is in a high plank position with your core tight and your body forming a straight line from heels to head.
Perform a push-up, bending your elbows as you lower your chest toward the floor. Press back to high plank position. Step or jump your feet back to your hands.
From here explode up and jump straight into the air. Land gently with your knees and hips slightly bent. Land with your feet in a slightly splayed boxing stance.
Immediately punch the punching box with a straight punch from your left hand then from your right. Follow the straight punches with a left and right hook.
Continue the practice sequence, completing as many full rounds as possible in 45 seconds.
Now you get an extra minute of rest and then repeat the set one more time!
Practicing with a punch pad or boxing pad? But which ones are good? Read more here.
