Fight Fit Routine Boxing Workout 12
For many of us, anime isn't just entertainment but also a source of inspiration to get moving and achieve features of strength and endurance like the ones that are displayed by some of our favorite characters such Hajime no Ippo, Baki the Grappler, and One Punch Man. These anime heroes push their limits, training relentlessly to reach the peak of their abilities. This Fight Fit routine Boxing Workout 12 was designed to help aspiring anime hybrid heroes improve their overall stamina and mental strength through a series of extensive rounds.
Who's This For?
Suitable for all levels
Fight Fit Boxing Workout 12 Benefits:
Learn basic punches
Learn basic defense
Improve agility
Improve power
Improve cardiovascular endurance
Improve muscular strength and endurance
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a fight fit workout at least 2-3x/week.
Training Equipment:
Boxing Gloves - Purchase Gloves
Hand Wraps - Purchase Hand Wraps
Punching Bag - Purchase Standing Punching Bag
*The training equipment links listed above will lead you to recommended pieces of equipment that can improve your training experience. Using these links won't cost you a thing; if you simply make a purchase, I will receive a small commission.
Workout Details:
Complete 3 rounds
Each round is 5 minutes long
Rest 1-2 minutes between rounds
Complete Clinch exercise between each round before moving onto the next routine.
Warm Up:
Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.
Cool Down:
Complete a 5 minute cool down or complete Initial Mile's Fighters Yoga Flow.
Punching Details:
L - Lead
Example: L Hook means, lead (front hand) hook punch.
R - Rear
Example: R Uppercut means, rear (back hand) uppercut punch.
Fight Fit Workout:
Round 1: Jab + Low Cross + L Hook + Cross
Round 2: Jab + Cross + Bob & Weave + R Uppercut + L Hook + Cross
Round 3: Jab + Cross + L Hook + Slip Defense + Bob & Weave + R Uppercut + L Hook
Clinch Move: Archer Push-Up
Exercise Alternatives:
If regression is required or equipment is limited, below are some alternative exercises:
Archer Push-Up > Tricep Push-Up
Training Notes:
Return every punch back to the chin.
The non-punching hand should remain at your chin to block potential strike.
Pivot the foot when performing the hook punch. If you're executing the lead hook, pivot the front foot. If you're executing the rear hook, pivot the rear foot.
Execute each uppercut from the chin. Do not round or circle the arm when performing the uppercut.
When bobbing and weaving underneath a punch, bend at your knees and do not fold at your hips. Folding at your hips leaves you open to knees and kicks to the head.
Archer Push-Up: Complete the archer push-up by starting in a push-up position but with arms wider than shoulder width apart. Shift your weight to the left arm and then bend your left elbow to lower your body. Press through that left arm to return to the start position and complete the same movement on the right arm.
Pre-Workout Calorie Intake for Boxers:
For optimal performance, hybrid heroes should consume a well-balanced meal that includes all macronutrients; carbohydrates, protein and healthy fats. These calories should be consumed at least 2-3 hours before training allowing sufficient digestion and ensuring optimal energy levels throughout the session. Because boxing workouts require explosive movements and a substantial amount of endurance, it is recommended to prioritize carbohydrates as the primary source of energy, with a moderate amount of protein and a small amount of healthy fats.
Boxer's Smoothie Recipe:
If you're like me or are timed crunch, sometimes it may be difficult to consume a full meal before a workout. Here is one sample smoothie recipe I've personally used before my own workouts.
1 1/2 cup oatmilk
2 scoops of vanilla Orgain, plant based protein powder
1 banana
1/2 cup ola fashioned quaker oats
1 tablespoon sunbutter
1/2 tablespoon chia seeds
1 teaspoon honey
Keep in mind, I am not a registered dietitian. The smoothie recipe provided is a general suggestion for a balanced pre-workout meal for boxers and should not be considered a replacement for professional nutrition advice. Each individual's dietary needs may vary and it is recommended to consult with a registered dietitian for personalized guidance.
"I Don't Know How I Will Feel If I Am Dead, But I Don't Want To Regret How I Lived."
- Yuji Itadori
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
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