Mark Greene
Boxing Inspired Calisthenics Workout
It’s no secret that boxers sport some of the best physiques and that’s a large part due to the way they train. Fighters follow a strict strength and conditioning regimen that is meant to help them build strength while still being able to lose weight, increase their endurance and gain lean muscle. This is a tough task but if you train like a fighter, you can look like a fighter and achieve the goal of being able to lose weight while building muscle.
The Workout
This calisthenics workout is inspired by Brawl Bros. and their guide to a typical boxing workout. Basically what you’re going to be doing is similar to most calisthenics circuits except you’re going to be doing the whole workout EMOM.
This stands for Every Minute on the Minute and here is how it works:
You will start off with push ups so you will set your stop watch at 0:00 and as soon as the clock starts you will get down to do your first set for as many as you can. Look at the time when you stop and whatever is left until the clock hits 1:00, is what your rest is. At 1:00 you go again for as many as you can. Then you rest until 2:00 and go again. So if you finished your first set at 40 seconds, you rest 20 seconds and go back down at 1:00. Hence every minute on the minute.
Here is the workout you will do:
5 sets of Pushups
5 sets of Pullups
5 sets of Squats
5 Sets of Leg Raises
5 Sets of Dips
This entire workout should take you 25 minutes because you will be doing each exercise every minute on the minute.
This is a tough workout but it has many benefits and will help you get in shape fast!
Why You Should Do This
The reason boxers do this workout are the same reasons that you should. Boxers have a large opportunity cost when training because for every workout they do that’s time and energy taken away from another. Because endurance is so important, everything they do, including strength work, should be focused on endurance.
Because of this they stick to high rep calisthenics youtube and this has benefit of being an exercise that helps accomplish multiple goals:
- Burns Fat
- Build Muscle
- Increased Endurance
- Increases Muscular Endurance
- Increases Strength and Mobility
This is truly an all-in-one body workout and it’s one that you can do 5-6 days a week no problem. Unlike heavyweights, calisthenics is something that can be done everyday which allows you to get in shape faster.
Try it for 30 Days
Before you write this workout off, try it for 30 days and see the kind of results that you can achieve. I guarantee you will love the way you will start looking and feeling and will decide to keep it going. The beauty of it is that it only gets easier and allows you to do more reps per minute and thus get more results. Burn more fat, build more muscle. Coupled with a good diet this 25-minute workout can get you into the best shape of your life.
