Boxing Combinations

Forty to 60 minutes of the boxer's workout will cleanse your psyche and lay you out. It's good medicine. The best.

Arrive in sneakers, athletic socks, shorts or sweats and T-shirt.

Wrap your hands. You don't really need to right away, but it sets a routine and establishes in your mind that you are, after all, a boxer.

Shadowboxing

Run through your shadowboxing routine. Include stance, footwork and rhythm, punches, combinations and defensive maneuvers. This is a warm up and a chance to examine form.

While looking at yourself in the mirror, start each drill slowly and gradually build speed.

• Stepping in four directions
• Long and short rhythm
• Jabs
• Straight right and left hooks
• Uppercuts
• One-two combinations
• One-two-three combinations jabs with stepping
• Rights and hooks with blocks, slips and ducks Rights and hooks stepping up and back

Heavy Bag

With one minute rests in between, go three minute rounds each of:

• Jabs
• One-twos
• One-two-threes
• Right-lefts, Left-rights
• Free form outside fighting (moving in, out and around)
• Free form inside fighting (staying inside, lots of side-to-side motion)

Skipping Rope

Skipping rope is great exercise by itself It's fun, aerobic and builds coordination:

• 100 skips with both feet
• Alternating with two feet, right foot and left foot: 10 reps of each, then 9, 8, 7, 6, 5, 4, 3, 2, 1
• Try running in place and skipping
• Try combining running with a side to side swinging
• Try backwards skipping
• Try double jumps

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