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35-Minute Strength and Boxing Workout At Home

By: Lindsey Bomgren, CPT | April 29, 2024

Punch and jab your way to strong, defined muscles with this fusion-style strength and boxing workout at home. Each circuit combines lower body strength training exercises with upper body boxing combos. I love this combination because it allows us to lift heavy during the strength portions, and push our heart rates during the boxing drills.

Jump To Workout

I personally think boxing and kickboxing workouts are one of the most fun ways to get your heart pumping at home.

My one complaint with standard shadow boxing workouts is that they tend to focus purely on cardio, and neglect strength training.

Today’s workout is my solution: combining upper body boxing exercises with heavy lower body strength training circuits.

This is a true “best of both worlds” type of workout. We’ll push our heart rate, burn calories and increase cardiovascular endurance during the boxing drills. Then we’ll pick up our heavy weights and build muscle, increase metabolism and improve definition during the lower body strength circuits.

Combining strength training and cardio kickboxing exercises results in an effective, efficient workout; allowing us to reap all the benefits of both training methods.

two women performing an uneven squat as part of boxing workout at home

35-Minute Strength and Boxing Workout At Home

Get your heart rate up and build strength at home with this efficient full body workout.

This fusion-style strength and shadowboxing workout targets every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core.

Add full body conditioning workouts like this one to your home workout plan one to two times a week to improve cardiovascular health, increase endurance and build strength.

Workout Instructions:

Follow along with the guided Full Body Strength and Boxing Workout Routine on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits (each circuit has a lower body strength block and an upper body boxing block)
  • Timed Intervals of Work for Strength Exercises (30 seconds work, 15 seconds rest. Repeat x2 sets.)
  • Sequenced Combos In Each Boxing Circuit (flowing directly from one move to the next; no repeats)

Workout Equipment:

Heavy dumbbells for the strength training blocks. I recommend between 15-30 lbs depending on your fitness level. We used 15 and 20 lb dumbbells in today’s workout.

Optional light dumbbells for the boxing blocks. We used 3-5 lbs, but you could perform these with just your body weight as well.

two women performing an uppercut as part of boxing workout at home

Prefer to Watch On YouTube?

youtube icon Boxing Workout

Workout Outline

CIRCUIT ONE:

Strength:

  1. Uneven Squat
  2. Split Lunge and Knee Drive

Boxing:

  1. Jab and Shuffle
  2. Press Jacks and Elbow Block
  3. Punch Down and Jumping Jacks

CIRCUIT TWO:

Strength:

  1. Deadlift and Clean
  2. Lateral Squat and Lateral Lunge

Boxing:

  1. Speed Bag, Cross, Jab, Hook, Upper
  2. Beat Down and Jab
  3. Bob and Weave Squat

CIRCUIT THREE:

Strength:

  1. Frog Pump Glute Bridge
  2. Single Leg Glute Bridge

Boxing:

  1. Standing Crunches and Jabs
  2. Jump Rope and Uppercuts
  3. Press Jacks

5 Best Boxing Exercises At Home

Speed Bag

Targets: Arms, shoulders, biceps, abs, core and calves.

two women performing speedbag exercise as part of boxing workout at home

How To Do Bodyweight Speed Bags

  1. Start standing, feet hip-width apart, knees bent, core engaged.
  2. Raise your arms above your head, bending the elbows and forming fists with your hands.
  3. Make small circular motions with your fists as you “hit” your imaginary boxing bag.

Jab, Crossbody Punch, Hook, and Uppercut

Targets: Arms, shoulders, back, chest, biceps, triceps, abs, core and calves.

two women performing a boxing workout at home sequenced flow with jabs and punches

How To Do A Boxing Sequence: Jab, Cross, Hook, and Upper

  1. Start standing, feet hip-width apart, knees bent, core engaged. Open your hips to the right so your left foot is forward and right leg is back. Bring hands or knuckles up to “defend” your face in a guard position.
  2. With your right arm, “jab” forward towards the front of the room. Pull your right arm back to your defensive position.
  3. Then, punch across your body with your left hand (crossbody punch). Pull both hands back to the defensive position.
  4. Then, perform a “hook” with your left arm, flexing your bicep as you curl your left arm in a half circle towards the front of the room. Pull your left arm back to your defensive position.
  5. Finally, perform an “uppercut” with your right arm. An uppercut is a hooking motion that starts low and comes up, with a flexed bicep. Think about landing your punch underneath someone’s chin. Pull your right arm back into your defensive position, returning to starting position.

Beatdown and Cross-Body Punch

Targets: Arms, shoulders, back, chest, biceps, abs, core and calves.

two women demonstrating a crossbody jabs and one beat down as part of boxing workout at home

How To Do A Beatdown and Two Cross-Body Punches

  1. Start standing in an athletic stance, feet wider than hips, soft bends in both knees. Make fists with both your hands and hold them at chest level.
  2. Pivot your hips, knees, and toes towards the left. Drive your right fist across your body, punching towards the left. Think about using the momentum from your back right leg to power the punches. Repeat, performing two punches.
  3. Then, pivot your hips, knees and toes to the right. Bend your right knee as you use your left arm to punch down towards the ground (performing a “beatdown”).

Jab and Hook

Targets: Arms, shoulders, back, chest, biceps, abs, core and calves.

two women performing a jab and hook as part of home boxing workout

How To Do Jabs and Hooks

  1. Start standing, feet shoulder-width apart, knees bent, core engaged. Option to hold a light dumbbell in each hand.
  2. With your right arm, “jab” forward towards the front of the room. Think about putting some power behind your punch. Pull your right arm back to your defensive position.
  3. Then, perform a “hook” with your right arm, flexing your bicep as you curl your right arm in a half circle towards the front of the room. Think about landing a punch on someone’s cheek. Pull your left arm back to your defensive position, returning to starting position.

Jump Rope and Uppercut

Targets: Legs, glutes, hamstrings, hips, back, biceps, shoulders and core.

two women showing two uppercuts and jump rope exercise as part of boxing workout

How To Do Jump Ropes and Uppercuts

  1. Stand with feet slightly wider than shoulder-width apart. Option to hold a light dumbbell in each hand, palms facing up towards the ceiling. Keep your elbows bent at a 90-degree angle, close to your body.
  2. Then, perform small hops with your feet as you move your hands in small circles, mimicking jumping rope. Repeat for a 4-count.
  3. Then, step or hop your feet wide, finding a loaded squat stance, soft bends in each knee.
  4. Perform an “uppercut” with your right arm, starting at your waist and punching up towards your left shoulder (thinking about landing a punch under someone’s chin). Pull your right arm back into your defensive position.
  5. Then repeat with the left arm, punching from your waist up towards your right shoulder, performing an uppercut on the left side. Pull your left arm back to your waist, returning to starting position.

Boxing Workout At Home FAQs

Is Home Boxing A Good Workout?

Boxing is one of the best conditioning workouts you can do at home – no need for a boxing gym or punching bag. It’s a high intensity aerobic workout that raises your heart rate and burns calories (making it great for fat loss). Boxing is also extremely versatile, and can be combined with any other workout you enjoy. For example, I love Barre Boxing Workouts and Strength and Kickboxing Workouts.

What Are The Benefits of Boxing Workouts At Home?

Boxing workouts are an excellent way to improve strength and endurance at home. Additionally, boxing workouts can improve balance, flexibility and coordination, increase blood flow, improve heart health, support weight loss goals, and relieve stress.

What Are The Basic Boxing Movements?

There are four fundamental punches you’ll come across in boxing workouts. A jab is a straight punch using the hand on the lead side of the body. A cross is a straight punch from the rear arm that requires you to throw a punch from the backside of the body. In a hook, a hooking motion is done with either arm, making a high swinging motion from the side with a flexed bicep. Finally, an uppercut is a hooking motion that starts low and comes up with a flexed bicep.

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woman performing punch as part of boxing workout at home

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