Systematic training boxing is one of the best ways to put your body in shape. Many traffic in arms, shoulders, hips and legs, burn calories and build muscle simultaneously. The following workout routines are very strong and quick on his feet.

Before entering the router can get boxes, some basic equipment.

Punching bag. This can be perforated bags between 40 and 300 pounds. Use a punching bag in which you are comfortable. If you are a beginner, start with a light pack.

Hand packing tape. Wrap the tape around your hand, starting with the toes and move their way up to your wrist. If film, you can still run training in the gym, it is strongly recommended to use the tape.

Carry bag. Use lightweight gloves, no boxing gloves. These gloves give you more control and allows you to get in better training more intensive.
Now you are ready for boxing, you start your routine.

First, it extends about 5 minutes. Straighten arms, shoulders, legs and chest. After the simple stretching, the original freestyle application fee for the bag.
To do this warm-up for about 5 minutes or until you feel your blood to put in motion. Then, start throwing blows with both hands for a good ten minutes. Give your body stung about 15 seconds rest after 2 minutes straight. After your pictures, you start punching in the pocket of adults. Go straight for about a minute of hard knocks, and then give yourself 30 seconds rest. During this pause, hop or move, they always make sure your heart rate.
Complete ten rounds of hard knocks thrown.

Therefore, it should be a total of 10 minutes from all the shots and made 5-minute intervals. After the last line you hard knocks, rest for about 2 minutes. Bring water during the break. Then you can throw hooks and uppercuts. Do this for a long minute, and then rest for 30 seconds. It must also complete 10 rows of hooks and uppercuts. Now, after this proposal must be tired and have very sweaty. Now, it runs cool beats.
Mix all the shots in practice. Punch the bag a little, but still stronger than for ten minutes. After cooling, make sure to stretch again. You are now done on Day 1. Try this workout 3 times a week. If you want, you can not think of 3 times a week, not what you want to eventually build resistance.