Boxing for women: definitive training boxing circuit

Boxing for women is a discipline that is gaining followers. The benefits of boxing for women and the fact that it is a very enjoyable sport that requires a varied training are key to its success. Have you ever considered boxing? Know what reports you. And discover the basic boxing training you can do at home or in the gym to improve your fitness and health.

Main benefits of boxing for women

Boxing for women helps you lose weight

Basic boxing training requires a lot of aerobic work . And that affects the decrease in body weight. With an important dedication to aerobic training, losing weight is the logical consequence. That's why we often talk about boxing for women as a fun way to lose weight in a healthy way .

Boxing is both a sport and a self-defense discipline


Maybe you're not thinking of punching with anyone. It is usually not the main concern of those who decide to practice boxing. But the power to protect you in difficult situations , is an added benefit that is worth assessing.

Boxing for women improves your fitness


You may think that this is something that can be applied to more than one sport. And it's true, boxing is not the only one. The practice of each sport improves some parameters of physical form. But the benefits of boxing for women include several improvements in fitness that are worth noting:

  • Improve endurance or "bottom" . Your cardiovascular capacity will improve ostensibly.
  • Define the musculature . It helps you develop and tone in a balanced way the lower and upper train. Extremities and trunk.
  • Improve agility . A very important skill in boxing for women that will serve you for other sports practices. In addition to other aspects of everyday life.
  • Makes you stronger . And not only on a physical level. Boxing for women strengthens you mentally.

Boxing for women helps you gain well-being

For many women the practice of Boxing has been a great improvement in your self-esteem . And it has helped them feel good by setting goals and exceeding goals. In addition, boxing helps to fight stress . Contribute to releasing tension and adrenaline . Channel aggression . And all this translates into a better mental balance as well as a greater welfare state .

Boxing for women at home, the circuit that will get you in shape

Basic boxing training can take place both in a gym and at home.
Are you considering taking advantage of the benefits of boxing for women? If your decision is to practice it, we tell you how to train boxing at home with a complete and effective circuit. You can also practice outdoors if you find it more comfortable.
We recommend after the warm-up to do the complete circuit. If you're still not in good physical shape, completing it once will be enough by doing each exercise 10 times . But if your physical shape allows it, the ideal is that after completing it once you repeat it whole again .
10 minutes of gentle heating before starting are enough walking on a bicycle After finishing it, repeat this soft exercise for another 10 minutes

Long jump

It will help you develop explosive power. And improve your agility and speed .Raise the chin. Lift your body off the floor keeping it straight and without moving the palms of the hands until the weight rests on these and on the tips of the feet. Slowly descend to the starting position.


Ideal for working abs and core .
Lie down on their backs with their feet resting on the floor and their knees bent. Place the hands on the head and contract the abdominals to later press the lower part of the back against the floor. Lift the shoulder blades forward. Take a slow pause and descend to the original position.


Basic in boxing for women and men to burn calories. Also tone your core, shoulders and arms .
Keep the right technique to do this exercise to avoid injuries and get all the benefits of it. You can do them with double flex without feeling in shape for it.

Elevations with closed grip

 boxing-for-women-exercise This exercise allows you to tone and strengthen the back of the arms, shoulders and chest. It is a key exercise to help you gain strength, necessary in women's boxing. At home if you do not have a bar to do this exercise you can replace it with closed-grip push-ups .


For a correct technique, make a sit with the feet without touching the ground and the knees bent so that the legs are at an angle of 90 degrees with respect to the ground. Keep your legs in this position as you raise your shoulders from the ground to the backmost part.

Leap squat


Will allow tone the quadriceps, hamstrings, buttocks and calves . It is also key to improve speed and power .
Situate yourself with your feet spread to the width of the shoulders and arms towards the dice. So, bend in a squat. As you get up, push your heels dynamically and jump up, swinging your arms over your head. It lands on the legs flexed to later descend straight back in a squat.

Pressed wide grip

Do a press-up as before placing the hands on the ground with distance no wider than the width of the shoulders.

Crunch from hands to heels

It will allow you to tone your obliques and abs muscles . You must do it 10 times with the left side and 10 with the right side alternating one and the other until completing the 20 movements.

Tuck jump

Improve power and strength in the lower part of your body and increase your heart rate.



50 jumps at your pace cardio exercise .

Go ahead and take advantage of the benefits of boxing for women running this complete circuit.

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