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Discover the best core exercises for beginner boxers to boost strength, stability, and punching power.
ESPN’s College GameDay comes back to Gainesville on March 1 as No. 2 Florida hosts No. 7 Texas A&M. Free admission, live coverage, and a sold-out SEC showdown highlight the day.
Boxing is one of the most physically demanding sports on the planet. Between the grueling sparring sessions, bag work, conditioning drills, and roadwork, your body takes a beating — even outside of the ring. That’s why recovery isn’t just something nice to do when you’re tired; it’s an essential part of getting better, staying healthy, and performing at your best. Here are the best recovery methods every boxer should have in their routine.
In boxing, every fighter—whether a heavyweight slugger or a slick lightweight technician—relies on one fundamental weapon: the jab. It’s the most basic punch in the sport, yet it’s also the most effective. The jab is far more than a simple lead hand strike; it’s a tool for control, setup, defense, and rhythm. When used properly, it can dominate a fight without ever needing a knockout blow.
Mastering footwork in boxing is the key to balance, defense, and power. Learn how smart movement transforms a fighter from good to great in the ring.
Start boxing with this 10-minute beginner shadow boxing routine. Learn the basics, defense, and footwork to get fit and strong at home.
Before Training (Dynamic Stretches – to warm up muscles)
Shadow boxing may look simple—just throwing punches in the air without an opponent—but it’s one of the most effective exercises you can add to your fitness routine. Whether you’re an athlete, a casual gym-goer, or just someone looking for a fun way to stay active, shadow boxing offers a surprising number of benefits for both your body and mind.
When people think about boxing, they often picture heavy bag training, jumping rope, or sparring in the ring. But one part of training that doesn’t always get enough attention is stretching. For boxers—whether you’re just starting out or you’ve been training for a while—stretching is one of the most important things you can do for your body. It helps you move better, avoid injuries, and perform at your best.
When it comes to burning fat, not all workouts are created equal. Some exercises focus mainly on cardio, while others build strength. Boxing is one of the few that combines both in a powerful, high-energy package. That’s why so many people are turning to boxing workouts as a fast and effective way to shed unwanted fat while building lean muscle and confidence.
