Bodyweight Exercises

If your training, your always building muscle.

Core work requires instability. Try the plank- and variations of it.

You need to be more specific Tommy- give me a body part and i'll give you an exercise.

 

Upper body exercises - Press-ups (all variations, one handed etc), dips, pull-ups

Core - Crunches, plank, v-ups, russian twists, extended arm push-up, and many more

Lower body - Calf raises on a step, squats, lunges. A good lower body workout is sets of a static squat against a wall and then straight into doing plyometric jump squats.

 

I really don't believe weights are required for boxing - that's not me denying their benefits, but I maintain that a more traditional workout is best. It's only because of the weight divisions in boxing; tone up the muscle you have and work on muscular endurance while staying at a comfortable weight.

Pull ups
Push ups
Hanging leg raises
Pistols
Burpees

Two circuits of that, three or four times a week. The days in between, go for a quick mile or quick two mile run. Add ten minutes of skipping every day, an hour of shadow boxing, and spar/heavy bag/pads at the gym a couple of times each week, you'll be as fit as a fiddle.

 

Or you could just use the uni gym

 

You really should do a little research, it will not take long and you'll learn as much as you can learn on here. You need strength training, don't just do traditional press-ups as they wont challenge strength, try one handed press-ups and when there are too easy then add a weighted vest or do one hand plyometric press-ups. Same with one leg squats

 

Get some of them perfect push up handles, and don't waste your time on core exercises. You can do some planks if you want, but whats the point when them push up handles ripped you apart.

There's loads of **** you can do with them, thats all ive been doing for 9 months now.....since i left the gym, tempory.

You will feel your core working big-time with them perfect push up handles.

Just do some basic lunges for your lower body with the Dumbells.

And always finish off with a rotator cuff exercise, just one set with a light weight and burn out.

Because of the high repetition work involved in body weight work.

Your rotator cuff can become injured.

 

Don't be a ****** Tommy, join a boxing gym.

 

I'm a big believer in Hindu Push-ups and squats. These two exercises can either complement a weight training program or be used as a workout. They're very awkward in the beginning but once you get into the grove...:bbb.

 

This is correct - you need to keep challenging yourself.

So to elaborate...

Start with chin ups (palms facing you) before moving onto the slightly harder pull ups (palms facing away). Once you get good at those you can perform pull ups with one hand on the bar, the other hand on your wrist (like Rocky did). Eventually you'll move onto one handed pull ups - very hard.

Push ups, well, there are plenty of variations. Narrow, wide, clapping once or twice, elevated feet, handstands, or one-handed push ups.

Pistols are one legged squats, but they're pretty hard, so I'd start with regular weightless squats and then squat jumps. Once you have the strength to do pistols, try a one legged squat jump.

Leg raises can be made harder just by speeding them up.

Burpees, again, can be as hard as you want them to be. Speed them up, jump higher, or add a push up to them. Even a clap push up. Honestly, bodyweight exercises will take you as far as you need to go, and it's all functional strength.

Like I said, two fairly intense circuits of this, three or four times each week. Days in between, a quick mile run in the morning, eventually building up to a two mile run - see how fast you can get it.

Ten to fifteen minutes of quick, varied skipping each day, an hour of focused shadowboxing (emphasis on movement, fluidity and technique) each day, and a couple of gym visits each week for your sparring, pad work and heavy bag. Spend as much time as you can on the floor-to-ceiling ball as well.

That should do you very nicely.

 

Why can't you join the uni gym or a boxing gym? I have a gym in my accomodation

 

I think the hardest area to train from your room would be the lower back (planks are about the closest I've got to hitting my lower back without going to the gym), but if you're doing this for size/looks rather than effective strength that shouldn't be too much of a worry. Pistol squats, press-ups, overhead dumbbell presses, pull-ups, dips (I used to do these in my kitchen, where the counter meets at 90 degrees in the corner), chin-ups, sit-ups, etc, are all good.

 

Get a Total Gym great peice of Kit, if adapted you dont need weights.