Boxing is not only great for physical strength, it can also help mental clarity and can help you gain mental strength and combat health issues. As the saying goes, ‘what doesn’t challenge you, won’t change you’.
Many of us tend to panic when we feel like we’re doing something beyond our comfort zone, however professional athletes do the opposite, and this is what makes them grow. Challenge yourself by trying something new, such as boxing.
Your body already knows that it can handle the challenge so you have to learn to trust yourself and prove it to your brain. If you master experiencing discomfort, you’ll be prepared to handle whatever situation is thrown at you in life.
Below is a 20 minute punching bag workout by 12RND Fitness that will help with mental clarity and productivity throughout the day. This workout is a short, high-intensity workout based on the training professional boxers use to increase their fitness leading into a fight. On that basis, it will follow the same round structure to a traditional professional bout. 3-minute rounds, 30 seconds rest, for 6 rounds. The workout will be preceded by a warm-up to get your body ready to increase the pace and see what it takes to go 6 rounds with a professional!
Continue each round until for 3 minutes, with a 30 second rest between rounds. We recommend stretching before and after this workout.
Round 1 - warm up
20 star jumps
20 high knees
Remaining Time: Skipping
10 x Reverse Lunges
10 x Jab, Cross
10 x jab, cross, lead hook
10 x Plank Press
8 x 3 Step Drop
16 x Russian Twist
10 x Skater Jumps
10 x Prone Knee Tuck (5 each leg)
6 x Jab Cross, Slip, Cross
6 x Push Ups
12RND Fitness, offers boxing and strength workouts, with coach support so they’re perfect for beginners, and those with little to no boxing experience. Their training methods have been designed to maximise results, delivering a functional and highly varied strength program, progressing through sports-specific training cycles that are guaranteed to get you in fighting shape.