Ready to beat the stuffing out of your heavy bag? Or your opponent? Not only do you need to be quick to be able to land that heavy blow, but you have to have good force to back it up. In order to build enough strength to make your punches count, you have to spend some time with the weights. With this 250/500 Rep Boxer Strength Training Workout routine, you can improve your punch strength in no time.

Boxer Strength Training Workout Routine


Do as many as you can without stopping. Take a break when you need to until 100 reps of each exercise.

The best upper body workout you can do. Try doing push ups on your fist to build your wrist strength.

Muscles Worked: Pectorals, triceps, biceps, shoulders.

Down slow, up fast. Duck a punch, give a punch… 50 or 100 reps.

Muscles Worked: Quadriceps, glutes, hamstrings.

No need to even feel body blows anymore. Plus, strong abs will give you the twist you need for a good swing.

Muscles Worked: Abdominal muscles, back muscles.

Another important muscle in a good punch…

Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.

Want a good uppercut? Do 50 or 100 of these…

Muscles Worked: Biceps, core muscles.

Nice work in completing this boxer strength training workout routine! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!