Boxing has solidified its spot as a go-to workout alongside HITT and running thanks to its ability to melt off fat, build muscle and endurance all the while working on mental acuity. It’s an amazing stress relief, so its fitting that boxing-inspired workout studios have exploded. Rumble Boxing is leading the way with seemingly constant new locations opening around the country.
To help us get out of any lingering winter rut feelings we turned to Jessica Margulies, CPT and trainer at Rumble Boxing in NYC and asked her to create a boxing-inspired workout circuit exclusively for us – no equipment needed.
Do each of the below moves for one minute, taking a break as needed before moving on to the next exercise. Then, repeat the entire circuit for a total of three rounds.
Get Out Of Your Winter Rut With This Boxing-Inspired
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1-2 Straight Punches
"Find your boxing stance with your dominant leg back slightly staggered from the front leg. Extend your front hand fully out turning your hand over so you can aim for a target with your - first two knuckles bring back to your face and extend your back hand forward sitting down on your back leg like you are squashing a bug rotating hand over. Remember long arms and quick hands."
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1-2 Straight Punches
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Boxer Sit-Up
"Lay on bench or ground with feet planted on the floor. Do a full setup and give a 1-2 punch at top turning the hands over. Lay back down slowly and repeat."
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Boxer Sit-Up
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Plank Walk
"Start in a prone plank position, resting on your forearms with your body forming a straight line from shoulders to feet. Then push up from the ground, one arm at a time, into the elevated press-up position, all while maintaining your rigid plank form."
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Plank Walk
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Split Squat
"Stand tall with your feet under your hips. Take a step forward with one leg so that it’s about three feet in front of you. The distance between your feet will vary greatly depending on a person’s body type, but a general rule of thumb is that both thighs should be bent 90 degrees when at the bottom of the squat. Squat down, keeping your chest up, until your back knee touches the floor. Your back heel will lift off the floor, which is totally normal as it allows you to squat down. Contract your legs and stand up. Both left and right."
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Split Squat
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Squat to Calf Raise
"Start standing with feet about shoulder width apart. Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing. In a fluid motion from the standing position, raise to your tiptoes and flex the calf muscles, then lower slowly into the next squat."
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Squat to Calf Raise
