What is intriguing about Boxers and their regimes?

They go through extraordinary extents and rigorous training. Boxing is not about fighting alone. It is a workout that boosts mental agility, improves focus and coordination, and blends aerobic and anaerobic exercise.

Boxing training is not only for the ring. It is a real-life skill that can help in numerous aspects of life. Our eating habits, lifestyles, and routines make us lethargic. Twenty minutes on the treadmill, 20 on the cycle and the other 20 with random exercises. You go back exhausted.

Forget the boring one-hour workout at the gym. Indulge in these workouts which will make you come back for more.

These are basic exercises one and all can do. If workouts in the Martial Arts entice your adrenaline, try Boxing.

Boxing includes all your basic workouts and more:

• Heavy bag
• Shadow boxing
• Jumping rope
• Weight training
• Speed bag
• Running
• Stretching

Heavy Bag.

• Start fight training and work your physique and weight loss starts gradually.
• Hitting heavy bags build punching power and increase metabolism. It involves the legs and arms to power up and punches, in turn activating all the parts of your body. Sweat and see those fats burn like butter.
• Workout: include legs, knees, and elbows to define your thighs and calves. Work in sets. Combination punches and kicks with shadow boxing or squats for 30-60 seconds. Repeat.  

Shadow Boxing.

• Shadow boxing helps professionals loosen up joints and warm up before actual drills.
• Basic knowledge of punching techniques and footwork can create a shadow boxing workout to aid weight loss. It is like fighting an imaginary opponent.
• Workout: Throw combinations, change stance, work on your hip movements. Shadow Boxing is a package deal.

Jumping Rope.

We have all at some point had a jumping rope lying at home. Other than tripping over it multiple times. The benefits are it yields are humongous.

• It is a conditioning exercise.
• Continuous jumps and different levels of intensity make it a fantastic workout.
• It works the entire body, the swinging action works on the forearms hands and wrists
• The spring and light footwork improves balance, stance, and posture.  
• Workouts: Shuffle your feet side to side and time yourself. Do a few two-or three-minute rounds, resting 30 to 60 seconds in between. Then proceed to multiple variations like Double-unders or two spins per jump.

Weight Training:

• Weight training improves bone density
• It builds lean muscles. Strengthens connective tissues and tendons.
• Its trains your back and gives you posture.
• It reduces stress and enhances the mood.
• Workout: Indulge in high and low rep trainings for optimum results.

To build Muscle and Strength lift Lighter Weights and do more sets.

To build strength alone, lift heavy weights for few reps.

Speed Bag:

• Improves hand-eye coordination, focus and punching speed.
• It takes immense patience and practice to set a rhythm and work on a speed bag.
• Workout: Once you are able to beat a speed bag continuously for over 2 minutes, it can become a part of your complex trainings.    

Running:

• Running is a dynamic exercise. There are several variations. Jogging, slow runs, long & short strides, etc.
• Running is an intense part of HIIT training program.
• Workout: 5 minutes of warm-up and stretching. Start running at a regular pace for a minute, increasing the speed to your maximum capacity. Keep at it for a minimum of 20 seconds, gradually reduce the pace and slow down. Repeat. Continue for 15 – 20 minutes. Finish routine with 5 minutes of passive stretching.

So, look around your gym again. Indulging in fight training is easy. All you need is determination, grit, passion for pushing your limits and an excellent coach.

At KOS, coaches are trained and experienced to help you achieve your goals. The destination is not to win in the ring, it is to test your own capabilities and overcome your limitations.

Home Workout Guide: Achieve Gym-Level Results without Leaving Your Doorstep

When you introduce an extraordinary addition to your life, it has the potential to transform your entire world. It influences your perspective, shifts your priorities, and even molds your daily habits, ultimately affecting how you perceive yourself. So, who is this extraordinary companion? It’s none other than the art of boxing – a combat sport that exudes power and precision, far more than just a physical endeavor.

This article unravels the art of boxing as a means to attain gym-level results right in the comfort of your home. Get ready to explore a practical and down-to-earth guide that will spark your curiosity and leave you eager to continue reading, all while revealing the secrets to achieving your fitness goals without stepping outside your front door.

Boxing Benefits:

Strength:

Physical Strength through endurance testing workouts and mental strength through discipline and focus. It may not make you an absolute lean, mean fighting machine. However, conditioning and body toning will give you the power to deal with nasty bulky wannabes in the world without batting an eyelid. Boxing is a sport where size does not matter, a powerful punch is enough to put down a 7-foot-tall gangster or an animal in self-defense.

Punching Prowess:

Boxing is a stand-up strike style sport. It focuses on building potentially fatal punches. Channeling energy from the entire body to the fist. It is indeed a challenging sport. It works the whole body to perform that one killer move to defeat the opponent.

Burn Calories and Stress:

A person weighing in at 80 kgs may burn 250 calories in 30 minutes by punching a heavy bag. Gradually burning close to 500 calories at the same time as they progress in training. Boxing training is both aerobic and anaerobic in nature, making it an excellent stress reliever.

Hectic schedules, time constraints, budget limitations, travel plans, and well many other interruptions lead to missing a workout session at the gym. Buy essential Boxing Wear and Equipment and get started at home instead.

Boxing Gear:

Investing in the right Boxing gear and preparing for your Boxing journey requires a few essentials.

1. Hand Wraps and Training Gloves

• Hand wraps protect small bones in the hands from breaking.
• It secures the wrists from sprains.
• It keeps the skin on the knuckles from tearing
• Training gloves or sparring gloves are designed to provide extra protection.
• They are heavily padded, compared to professional boxing gloves.

2. Footwear:

• Boxing footwear is permeable, allowing sweat to evaporate.
• The traction allows you to stand firmly on training surfaces.
• They are lighter allowing flexibility of movement.

3. Bodywear:

• Intense workouts may lead to skin rashes. It is advised to buy breathable athletic wear.
• Women, also, should invest in good sports bras and breast pads for protection.

4. Mouth guard:

• Protects the soft tissues in the jawline.
• Secures from bone displacement.

5. Jumping rope:

• Improves stamina in the forearms, shoulders and leg muscles.
• Builds speed-endurance    

6. Heavy bag:

• Boxing bags range from less than 10 kgs for beginners to 80 kgs for heavy hitters.
• It helps you develop power, timing, and rhythm.

We compiled a list of exercises that will make you feel no less than going through an intense gym workout without stepping out of your door.

How to exercise at home

Warm-up: Prepare your body for what is to come. 5-10 minutes of slow-paced exercises to avoid sore muscles and chances of injury. Warm-up exercises can get intense once you start training harder.

Beginner – Intermediate – Advanced Training.

Follow a workout routine. No boxing equipment is required. (heavy bags, gloves).

Follow Youtube Home Boxing videos , Boxer Beginner Videos and get started!

• Jog in place to pump up your blood to your muscles.
• Jump rope improves heart rate and blood pressure. Strengthens shoulders and arms.
• Burpees help work muscles in the entire body.
• Mountain climbers raise the heart rate. Build strength and endurance in the core.
• Squat Jumps enhance the intensity of your workout, aids in power and mobility.
• Use a staircase if possible. In your house or building.
• Practice leg swings, arms circling, and torso twists.

Moving forward. Once your body is ready to take on more. Try these Workouts without the heavy bag.

• Start with straight punches including back and forth strides.
• Switch with hops and jumps.
• Build a rhythm, duck, and punch.
• Run on the spot with quick big steps.
• Work on different Combination punches.
• Immerse yourself in intense Shadow boxing.

Finish off your home routine with a conditioning set (low-intensity exercises).

• Push-up planks.
• Bicycle kicks.
• Walking lunges.
• V sits & V ups.

Relax. Hydrate.

Hope that was fun.

In the end, remember that you don’t require a room filled with boxing gear to embark on your fitness journey at home. While gloves, heavy bags, and punch mitts can certainly add excitement to your routine, it’s the training, the camaraderie of sparring, and the motivation you get from a workout partner that truly keeps your spirits high. So why not take that first step towards a healthier, more empowered you?

Whether you decide to join a local boxing gym or opt for personalized boxing training in Singapore, you’ll discover routines tailored to your unique needs. The beauty of boxing is that it lingers in your thoughts long after you’ve left the gym. If you’re ready to make that leap, check out our Schedule + Rates page to find the perfect fit for your journey. Your boxing adventure awaits!

Bet you didn’t expect to see this title, right? Ladies, I have a hunch you’re intrigued (probably more than the gents, haha!). Today, we’re delving into the world of female boxers – their passion, their skills, and the myths we’re about to shatter. Can girls really throw punches? The answer is a resounding YES! In fact, some of them excel even beyond their male counterparts. Get ready to uncover the untold truth about the incredible prowess of female boxers. Let’s lace up and journey through a world of power and technique that knows no gender bounds.

1) Girls follow instructions 100% 

Girls are generally great when they have to follow a set of instructions. Even in a classroom, the girls are usually the monitors/prefects obeying to rules and ‘following’ the set of rules. For males, we are abit more curious and wanting to try out more than what is being taught to us. Therefore, the girls stick closely to what the coaches have taught them and patiently practice till they are taught a new drill.

2) Girls don’t ‘try’ to hit hard.

Girls don’t try to force out power when they are learning the techniques. However, for guys, especially beginners ‘try’ very hard to hit hard. Forcing so much power that makes them stiffer and slow. They overlook the entire technique portion. Techniques first guys, power will follow later on!

3) Born with natural gracefulness 

I always advise all my female boxers not to try and box like a man. You ladies are blessed with natural gracefulness. Bring that gracefulness to boxing! I’m still trying to box gracefully in the ring, therefore do not lose that part of you. Muhammad Ali is known as ‘The Greatest’ not because he had great power, he is known because of his gracefulness during his fight. It looks like he’s dancing yet boxing.

Here’s to breaking stereotypes and honoring strengths! Ladies, you’re boxing champions. Everyone, let’s learn and thrive together. Join our journey – explore our Schedule + Rates and become part of the energetic boxing community that values skills, passion, and togetherness.

Cheers!
Coach Kumar

Boxing is an explosive and powerful sport. To train and transfer the results of boxing in real life takes a great deal of combination exercises. The anaerobic style makes it a greater contender for a variety of workouts.  Creating and following routines that depend on an individual’s physical needs and level of involvement.

In this article let us explore how Boxing benefits the human body and mind. Remember, to build yourself to a level where your body and confidence can no longer be shattered is a painstaking process. It requires determination, a strong base, and an excellent coach. Consult a doctor before undergoing an intense physical program.

How Boxing works in a nutshell.

• It is a full body workout. It trains and defines every muscle in the body.
• Boxing strengthens and develops the core.
• Learn self-defense disguised as a combat sport.
• Pounding and punching heavy and speed bags relieves stress, anxiety, and aggression.
• Once a workout routine is set, and boxing comes to you naturally. To set up a few Boxing equipments at home is a good choice.
• Boxing is a high-calorie burner.
• Anaerobic workouts strengthen the respiratory and muscular systems.
• Boxing builds focus on performance instead of aesthetics.
• Makes you confident in the skin you live.
• Initiates sportsmanship, though is it a combat sport.

Boxing is demanding. To understand how it helps the body in various ways. We have compartmentalized the structure of the sport into four significant phases.

Phase 1: The Warm-Up.  

Warm-up is equal to a stepping stone. A kind greeting, before the actual training, leaves you lifeless. Only to make you stronger. Warm-ups focus on functional exercises that progressively increase joint movements and get them working. Always start slow. Do not indulge in passive stretching. Leave that for after you finish your work out. These activation exercises build a ground base for technical and strength training.

• Walking Lunges get the hip joints in motion.
• High Knee Walking does not stress the muscles, instead prepares the muscles for intense workouts.
• Fast High Knees help pump up the cardiovascular and nervous system, igniting them for the main workout.
• Walking Butt Kicks is reaching out to your butt. It relaxes and knee flexors and the hamstrings.
• Sumo Squats release the thigh tension. It Works on the core, abdominals and the lower body.
• Arm Circles is an upper body warmup to loosen the shoulders, forearms, and hands.
• Jumping rope is much more than a warm-up exercise. It builds focus, hand-eye coordination, balance and agility in footwork.
• Boxer Push-ups help strengthen the shoulders and chest
• Planks improve balance and help support the posture.
• Boxer Bicycle Crunches work on the abs, legs and improve body coordination.

These are just a few exercises to activate your body and fire up your core. Time to head to Phase 2.

Phase 2: Strength Training

Strength training is also known as resistance training. It builds a base for training the muscles and motor patterns. It conditions the body of a boxer for stronger, faster and powerful movements. These exercises can also be termed as functional exercises. More like performance centered and not just for show. These exercises are meant to boost an athlete’s body. It involves functional compound exercises to work multiple joints and muscle groups.

• Pull-Ups work on the posture, back, rear shoulders and biceps. To give you that vast space so you can cover from or hit your opponent.
• The seated cable row exercise work on the back muscles and forearms.
• Triceps Pushdowns are a great way to build and work the arms. If you have sustained a prior elbow injury, it is suggested you practice under supervision.
• Dips are considered superior to push-ups. You lift your entire body weight, unlike pushups. Building body mass and majorly improving your lockout strength.
• The Overhead press builds strong arm and shoulder muscles. To shower those iron fists at lightning speeds on the opponent.
• Shadowboxing: It may look like throwing punches in the air. However, results depend on the intensity of your workout. Shadow boxing improves boxing skills, overall body fitness, stance, and flexibility.
• Sparring: It helps develop speed, control and defense tactics. Sparring is an essential form of training to familiarise with real-life ring situations.
• Agility Ladder: This drill can have numerous variations and improves footwork tremendously.  

Boxers should indulge in free weight exercises too, as boxing is not a stationary sport.

Phase 3: Power Training

Power training requires swift and dynamic movements. It also adds the risk of injury. Strength training is to build that base and progress towards power training. The technique is of importance in this phase. Once you are aware of your body momentum and potential, the body adapts to the techniques and fluidity required. There is a science behind every movement in Boxing. Power training advances your level of speed, stability, and technique.

• Back squats: They strengthen the lower body. The correct technique where the hips extend and go lower than the knees transfer the force from the feet to the hips, the core and effectively when you launch up to punch. Back squats maximize the jump in return aiding the impact of your punch.
• Clean and Press: Lift as much weight as the body can take retaining its right position. It demands the tightening of the core and back, throughout. Hip extension plays a vital role in balancing the weight of your body. Keep the bar/dumbbells/kettlebells moving except for brief pauses between sets. Squats take power from the ground up to hand, as boxing requires.
• Kettlebell Training: Boxing requires ballistic movements.  The kettlebell exercises the muscles, its contractions, and speed. Generation of force after training is how boxers pack that powerful punch. Basic movements like one and two arm swings, clean, press and push presses are essential before moving on to more complex exercises.
• Resistance Bands: Core strength is a must for reliable and powerful movements.  It helps in rotational exercises.

These are just some sample exercises you can include in your routine. The purpose of power training is to workout with dynamic exercises that give your body a power boost and not tire you with exhaustion. Moving on to Phase 4.

Phase 4: Conditioning

Boxers are supposed to maintain an intense but rhythmic pace during a fight. Here, Conditioning comes into play. Conditioning imitates the demands of a boxing bout. It demands short bursts of high-intensity exercise. A few exercises that help Conditioning are bench presses, mountain climbers, burpees, and pushups. However, boxing requires more.

High-intensity interval training (HIIT), conditions the body through anaerobic activities. Alternating fast-paced exercises at short intervals with little or no rest.  

• Battle Rope: 30-40 seconds of intense waving works on the upper body. There are multiple variations to use ropes. Take breaks with light footwork and get back in action with flexible arm movements but a firm lower body and core. Repeat.
• Heavy bag: Work your punch combinations on the heavy bag for 30-60 with squats after each combo and repeat.

Incorporate your sets with sprints, slow jogs, high knee jump ropes and more. The circuits can vary according to your requirement and capacity. The best interval exercise is shadow boxing. Keeps you in the stance and hones your skills.  

After intense workouts always remember to relax your muscles to avoid cramps and muscle spasms. Gradually turn to passive stretching for up to 10 seconds to calm the body. These exercises include:

1. Neck Rotations
2. Hamstring Stretch
3. Thigh Stretch
4. Chest Stretch
5. Quadriceps stretch

Well, that is how you can achieve ultimate Strength and Conditioning through Boxing. Now grab yourself a hydrating calorie-rich drink and come to join us at KOS. No matter how bad things get, stay assured, boxing will always be there for you.