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The warrior body workout

Train like this for six weeks, and you’ll see how a regimen of simple punches, light weights, and total intensity can build a knockout physique in as few as 30 minutes per session.

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Man Jumping Rope In Gym
Shutterstock
Man Jumping Rope In Gym
Shutterstock

If there’s one “body type” that clients ask personal trainers to help achieve more than any other, it’s a boxer’s physique.

And that’s fine by me, because I’m a former pro myself. Let me be your cornerman for the next six weeks, and you’ll see how a regimen of simple punches, light weights, and total intensity can build a knockout physique in as few as 30 minutes per session. It’s the exact same method I use to train Hugh Jackman, Jake Gyllenhaal, and the Victoria’s Secret models.

How it works

Throwing a punch is actually more complicated than it seems. Rather than let you ingrain bad form and train improperly, I’m going to have you punch with a parallel (“pyramid”) stance. This will make the power come from your upper body, and it will challenge your core. The workout focuses on jabs and uppercuts done at three different speeds. We begin slowly, using light dumbbells for extra muscle stimulation. Then you’ll speed it up a little with heavier weights, and finally drop the weights entirely to practice real-time punches. Classic bodyweight exercises make up the rest of the workout. The whole routine is organized by rounds, so you make the experience of training like a boxer as realistic as possible—except for the part where you get punched in the face.

Directions

Perform the first two exercises as a warmup. Complete exercises 3A–3D as a circuit (round). So, you’ll do one set of each in order without rest in-between. Afterward, rest 30 seconds, and repeat for three total rounds. Then go on to 4A–4D, and perform in the same fashion. You can repeat the workout up to four times per week.

For more boxing workouts

Check out the boxing weight-loss workout, the best punching bag workout, and the fighter workout.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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Today's Workout

The warrior body workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Run

Equipment
Sets
1
Reps
2 min.
Rest
0 sec.
Exercise 2 of 8

Jumping Jack

Equipment
No Equipment
Sets
1
Reps
2 min.
Rest
0 sec.
Exercise 3 of 8

Jab

Equipment
Sets
6
Reps
Punch for 60 sec. (3 sets for each side)
Rest
0 sec.
Exercise 4 of 8

Jump Rope

Equipment
Jump Rope
Sets
3
Reps
120 sec., 60 sec., 60 sec.
Rest
0 sec.
Exercise 5 of 8

Bodyweight Squat

Equipment
No Equipment
Sets
1
Reps
30
Rest
30 sec.
Exercise 6 of 8

Uppercut

Equipment
Sets
6
Reps
Punch for 60 sec. (3 sets for each side)
Rest
0 sec.
Exercise 7 of 8

Jump Rope

Equipment
Jump Rope
Sets
3
Reps
60 sec., 120 sec., 120 sec.
Rest
0 sec.
Exercise 8 of 8

Suspension Trainer Sprinter

Equipment
Sets
3
Reps
5 (each side)
Rest
30 sec.
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