It’s a full-body workout and boxing practice all rolled into one. Get into your boxer’s stance; throw a left jab, then a right. Immediately do a burpee, dropping your chest to the ground, then standing back up; quickly get back into boxer’s stance. That’s 1 rep. At EverybodyFights, you’ll sometimes repeat this for 3 straight minutes.
The mechanics of a punch challenge your core to transfer energy from leg to opposite arm. Bird-dog planks mimic that, forcing your core to keep you balanced. Get in push-up position, then lift your right hand and left leg off the ground. Keep your hips stable. Hold, then repeat on the other side. That’s 1 rep; do reps for a minute.
The finest boxers have strong legs that can endure even near the end of a fight, but they don’t just do squats. Try the duck walk: Squat until your thighs are parallel to the ground. Staying in this low position, walk forward 10 to 15 metres. Turn around and walk back. Do 3 sets. For a challenge, follow each set of duck walks with 20 seconds of jab-crosses.