… to purchase some equipment to get started. It’s a good idea to buy a 75- to 100-pound bag (a long, cylindrical bag that can be hung from a stand or a sturdy ceiling beam), boxing gloves, a medicine ball, and a jump rope. These four items combined enable you to run through boxing sequences, cardio sequences, and strength training sequences to put together a full home workout.
You can actually pick up a set that includes a heavy bag stand, speed bag, heavy bag, jump rope, and gloves. All you’d need to purchase separately is a medicine ball, which you can pick up at a local sporting goods store.
Here’s an example of a great home workout:
With the items suggested, you could run through the following workout in about 30 minutes, all without needing a partner to box with:
– 5-minute steady jump rope warmup
– 3 minutes heavy bag work, cycling between 30 seconds of all-out punching and 30 seconds of “recovery” punching at a
slower rate
– 3 minutes of speed bag work and cardio, cycling between 30 seconds of alternating punching with the speed bag and – – 30 seconds of jumping jacks
– 3 minutes of core work – one minute plank, one minute medicine ball oblique twists, and one minute leg lifts
– 3 minutes of strength work – one minute of medicine ball squats, one minute walking lunges, and one minute
staggered pushups on the medicine ball (rolling the ball between your hands for each pushup)
– 3 minutes power work – one minute broad jumps (jumping as far as you can, back and forth), and one minute per leg
of side-kicking the bag (kicking the bag with the bottom of your foot as you kick your leg out laterally and lean
your torso to the opposite direction)
– Repeat the heavy bag sequence
– Repeat the speed bag sequence
– 3-minute cool down with a slow and steady jump rope
“They need your support whenever you see them and encourage them,” says Coach Maphosa. “Because at home, they are more than what you think they are. And the more you give them, it would give your more fulfillment within yourself.”