It feels right to me that our final four episodes of Trainer of the Month Club in 2020 are boxing-centered. Because A) who doesn’t feel like punching everything after this year? And B) I am extremely into a man who boxes. When we get out of this pandemic I want to have a sparring session with him that makes onlookers go: “There’s so much sexual tension right now this feels like a scene out of a prestige network drama series.” But I’ll settle for not looking like a total idiot. Thankfully, in this episode, BoxUnion instructor Beth Gold takes us through a boxing-inspired core workout that only takes 10 minutes, so I’m well on my way.
It’s important to work your core because a strong foundation equals strong punches, Gold says. She notes that this workout can be done with two- or three-pound weights (or a creative stand-in like cans of beans) or only bodyweight. You’ll get core-strengthening benefits whichever you choose. Keep scrolling for the workout.
Try this 10-minute boxing-inspired core workout
1. Boxer sit-ups (jab cross): Sit down with your knees bent and your feet on the floor. Lower to the ground like you would for a regular sit-up, taking two counts to go down and then quickly sit back up and punch forward with your non-dominant hand (“jab”) immediately followed by a punch with your dominant hand (“cross”).
2. Flutter kicks: Lay down with your arms up toward the ceiling. Lift your head and shoulders off the ground, then raise your feet about six inches. Kick your feet up and down (the kicks should be small—hence, flutter), alternating back and forth and making sure to engage your core.
3. Plank fly: Get to the top of your plank, resting on your elbows. Raise one arm, opening it to the side to create an “L”-shape, and lower it back to the ground. Do the same with the other arm. Repeat. For a modification, go down to your knees.
4. Boxer sit-ups (hook hook): The only difference between this move and the first one is that instead of doing “jab-cross” you’ll do a “hook” punch with each arm, alternating. To do it, move your arm out so that your elbow is to the side and your fist is facing forward. Punch as though someone is facing you and you’re aiming for their jaw. Repeat with the other arm, then lower yourself back down.
5. Flutter kicks: The same as movement two.
6. Push-ups: Get to the top of your plank, then lower your body down to the ground. Your elbows should stay close to your body and go back toward your hips. Push yourself back up. For modifications, Gold says you can either go down to your knees or place your hands on an elevated surface or the wall.
7. Oblique cross-body punches: Sit on the ground with your knees bent, your feet flat, and your upper body leaning back. Punch your right arm across your body toward your left side, and then punch your left arm across your body toward your right side. Make sure to twist your shoulders and keep your eyes on the hand that is punching. For an extra challenge, you can raise your feet off of the ground.
8. Heel taps: Lay down on your back with your knees bent upward. Raise your shoulders off the ground. Straighten your arms down your sides and hover them slightly off of the ground, palms up. Touch your right hand to your right heel, and then your left hand to your left heel. Continue alternating back and forth.
9. Push-ups: The same as movement six.
10. Side plank dip-to-twist (right): Lay on your right side, resting your weight on your right forearm as you lift your hips off the ground and raise your left hand toward the ceiling. There should be a straight line from the tip of your head to your toes. If you need to modify, drop your right knee down to the ground. Lower your hip down and raise it back up, then twist forward so that you can reach your left arm under your body. If you need to modify, drop your right knee down to the ground, hold a side plank, or just do the dips.
11. Oblique V-ups (right): From your starting side plank position, drop your hip all the way to the floor. At the same time, lift your legs toward your left hand and lower your left arm toward your legs. To modify, only lift your left leg.
12. Side plank dip-to-twist (left): Do movement 10 but with your left side.
13. Oblique V-ups (left): Do movement 11 but on your left side.
14. Low plank oblique twist: Get into a low plank position, resting your forearms on the ground. Move your hips down on your right side, then lift them up and over onto your left side. Keep moving from side to side.
15. Mountain climbers: Get into a high plank position. Bring your right knee toward your right elbow, and then reach it back out to plank position. Do the same with your left leg. Continue alternating, moving quickly.