The Boxing Fitness Institute

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"The Advance Boxing Fitness course is great. The addition of the advance techniques and routines were definitely worth the cost and time I have spent studying them." - Mike Battle

"This is the most fun you can have in a workout that I have ever experienced yet. It beats aerobics class hands down!" -- Tricia Wilds, Professional Model

"I am very impressed with the value you have provided and resources for your members. Not only was your service quick and efficient, the follow up care has been outstanding. You have far exceeded my expectations. I am glad I chose to become certified through your organization and look forward to a mutually prosperous future." -- John Nottingham, USA Martial Arts, Arizona

Boxing Fitness
  Why Boxing Fitness ?

Boxing Fitness is one of the hottest fitness trends today, thanks to Million Dollar Baby, The Contender, Ultimate Fighting Championship, Cinderella Man, and the highest interest in professional boxing since the days of Ali and Frazier.

Boxing Fitness focuses on fitness first and boxing second. It uses sound boxing techniques (not the kind of “fake” boxing and martial arts that you see on some video programs) that get people in the best physical and mental shape of their lives.

A typical Boxing Fitness workout meets all of the criteria of an ideal fitness program:
  Outstanding cross-training for any sport that relies on “core strength” (e.g. golf, tennis, baseball, football, basketball, martial arts, and more).
  Both an aerobic and anaerobic conditioning component.
  Strength training.
  Variety and fun.
  Easy to learn.
  Low risk of injury (because the focus is on boxing technique, not actual fighting).
  Helps burn calories and take off fat.
  Addresses the biggest problem areas most people have (abdominals, butt, hips, and thighs – the “core”).
  Gets proven results.
  Participants rave about Boxing Fitness, because workouts are always different, always fun, and get results. Plus, people learn to “fight without the fight.”

Boxing Fitness is all about moving from the beginning of a round to the end of the round. In boxing, you move from the starting bell until the ending bell. There are no time outs during a round. There is constant movement. That’s one of the great things about the Boxing Fitness workout.

Most Boxing Fitness rounds are two minutes, with a 45 second rest. More advanced participants can work up to 3 minute rounds with a 45-60 second rest. In between rounds, you focus on breathing while the heart rate decreases.

A Boxing Fitness workout typically has these four phases:
Warm-up. Typically the workout begins with 3 or 4 rounds of jumping rope. Alternatives include: jogging, treadmill, stationary bicycle, or other cardio equipment. Stretching should also be part of a good warm-up.

Technique. For 2 to 3 rounds, you work to improve stance, punches, footwork, and combinations. This can be done using focus mitts, on a bag, or by “shadow boxing” in front of a mirror.

Focus Mitts and Punch Drills. For most people, the most enjoyable part of Boxing Fitness is working on punching. During this part of the workout, you work through a series of offensive and defensive routines. During this time, you continue to work in 2-minute rounds, with a 45 second rest in between. There are a wide variety of punch drills that anyone can do in front of a mirror, on a bag, or with a partner.

Each round, you add one or two new things to the routine. For instance, you might start with jabs the first round. Then you introduce the right hand to the second round, and mix up some combinations. The third round you might add some ducking. And so on.

There is no limit to the variety you can introduce during Punch Drill training.

Wrap up. The final 10 or 15 minutes of a workout can be the most challenging. You have a number of options, depending on your goals: stretching, abdominal/core work, arm strengthening, sprints, endurance training, and/or lunges.

  Want more information?  
Boxing Equipment Club
Get Certified today as a
Boxing Fitness Trainer. It is
fast, simple, easy – and we’ll
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Get our Boxing Fitness Trainer’s Manual and DVD. Learn to fight – without the fight! This program is ideal for fitness enthusiasts who want to learn Boxing Fitness but not get formally Certified.

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