Boxing Fitness is one of the hottest fitness trends today, thanks to Million Dollar Baby, The Contender, Ultimate Fighting Championship, Cinderella Man, and the highest interest in professional boxing since the days of Ali and Frazier.
Boxing Fitness focuses on fitness first and boxing second. It uses sound boxing techniques (not the kind of "fake" boxing and martial arts that you see on some video programs) that get people in the best physical and mental shape of their lives.
A typical Boxing Fitness workout meets all of the criteria of an ideal fitness program:
Outstanding cross-training for any sport that relies on “core strength” (e.g. golf, tennis, baseball, football, basketball, martial arts, and more).
Both an aerobic and anaerobic conditioning component.
Variety and fun.
Easy to learn.
Low risk of injury (because the focus is on boxing technique, not actual fighting).
Helps burn calories and take off fat.
Addresses the biggest problem areas most people have (abdominals, butt, hips, and thighs - the "core").
Gets proven results.
Participants rave about Boxing Fitness, because workouts are always different, always fun, and get results. Plus, people learn to “fight without the fight.”
Boxing Fitness is all about moving from the beginning of a round to the end of the round. In boxing, you move from the starting bell until the ending bell. There are no time outs during a round. There is constant movement. That’s one of the great things about the Boxing Fitness workout.
Most Boxing Fitness rounds are two minutes, with a 45 second rest. More advanced participants can work up to 3 minute rounds with a 45-60 second rest. In between rounds, you focus on breathing while the heart rate decreases.
A Boxing Fitness workout typically has these four phases:
Typically the workout begins with 3 or 4 rounds of jumping rope. Alternatives include: jogging, treadmill, stationary bicycle, or other cardio equipment. Stretching should also be part of a good warm-up.
For 2 to 3 rounds, you work to improve stance, punches, footwork, and combinations. This can be done using focus mitts, on a bag, or by “shadow boxing” in front of a mirror.
Focus Mitts and Punch Drills
For most people, the most enjoyable part of Boxing Fitness is working on punching. During this part of the workout, you work through a series of offensive and defensive routines. During this time, you continue to work in 2-minute rounds, with a 45 second rest in between. There are a wide variety of punch drills that anyone can do in front of a mirror, on a bag, or with a partner.
Each round, you add one or two new things to the routine. For instance, you might start with jabs the first round. Then you introduce the right hand to the second round, and mix up some combinations. The third round you might add some ducking. And so on.
There is no limit to the variety you can introduce during Punch Drill training.
The final 10 or 15 minutes of a workout can be the most challenging. You have a number of options, depending on your goals: stretching, abdominal/core work, arm strengthening, sprints, endurance training, and/or lunges.
"This is the most fun you can have in a workout that I have ever experienced yet. It beats aerobics class hands down!"--
Tricia Wilds, Professional Model
"I am very impressed with the value you have provided and resources for your members. Not only was your service quick and efficient, the follow up care has been outstanding. You have far exceeded my expectations. I am glad I chose to become certified through your organization and look forward to a mutually prosperous future."-- John Nottingham, USA Martial Arts, Arizona
I have been attending and teaching at fitness seminars for over 10 years and usually leave wishing I had saved my money or discussing what I would have done differently. Tony Spain's Boxing Fitness Seminar in Sarasota was the best I have attended. The seminar and material was well organized and presented in a manner that was beneficial to everyone in class, regardless of experience. We all received a great deal of individual attention that improved our own technique and will help us improve that of our clients as well. Tony and his team at Absolute Boxing Fitness are great instructors and teach in a friendly, non-intimidating manner Thank you so much! --
Mark Brown, M.Ed., Personal Training Director, Body Business Health Club and Spa, Austin, Texas (13 years martial arts exp. inc. 2 black belts)
EASY TO LEARN AND TEACH: "Since I've been working with Tony, I've noticed an increase in my overall handspeed and combination speed. His program is easy to learn and easy to teach. It is a great program to offer with my martial arts classes." -- Eric Marshall, World Champion Kickboxer and Fitness
EXCELLENT FOR CORE TRAINING: "Tony Spain and his Boxing Fitness -- a great workout and excellent for core training, total body fitness, and aerobic exercise." -- Sally Ponzio, Pilates Certified Instructor and Aerobics Certified Instructor
COMPLEMENTS MY KETTLEBELL FITNESS PROGRAM: "Tony's Boxing Fitness is an in-depth and well-balanced program. His scope and content are excellent with an eye on safety. It blends well with my Kettlebell training program." --Frank DiMeo, NSCA-CPT, Qualified Level-1 Kettlebell Instructor through KettleBell Concepts
MOST INNOVATIVE AND FUN: "Tony's Boxing Fitness routine is the most innovative and fun cross-training I've ever done. It is fun and easy to learn." -- Cathy Clampitt, Bodybuilding Champion, Sarasota FL
AWESOME WORKOUT: "Boxing Fitness with Tony Spain is an awesome workout. I have enjoyed every minute. We have a blast!" -- Caryl Bouziane, Aerobics Instructor
Round for Round - Pound for Pound - Toughest Workout In Town. NO Experience Necessary ... and WE Supply EVERYTHING! Get your FREE Introductory training session today. For more details go to our Group Boxing page and get started or call
in Sarasota 941-302-4181
Bored of the same old routine? Need a new challenge? This is the most fun you can have in a workout and will be an experience you will never forget and it beats any aerobic class hands down! For more details go to our Private Boxing page and get started or call
Tony Spain in Sarasota 941-302-4181
Get everything you need to become a Boxing Fitness Fanatic from our Online Store. All our boxing equipment is endorsed by Absolute Boxing and is used by Tony Spain in his Sarasota gym. You can also order your personalized Boxing equipment.
Welcome to Absolute Boxing Fitness, the most fun, innovative workout you will ever experience. We specialize in proper boxing techniques, small classes and highly personalized attention. So, lace up your gloves and climb into our boxing ring and get in the best mental and physical shape of your life. Keep Punching ... Tony Spain.
We are located in Sarasota and specialise in Boxing Training, Boxing Fitness and Boxing Trainer Certification. This is all conducted from our state of the art Boxing gym in Sarasota - Ashton Business Center 4463 Ashton Road Unit, Sarasota, Florida 34233