WALKING THE WALK
I had a coach tell me that walking really didn't fit into boxing training. But walking is highly beneficial for everyone. First of all, you don't need fancy equipment to do it, just a good pair of shoes. Unlike some exercises, like working with weights, there's no need for a resting day to recover. Walking can be done every day. The best of all? It is not taxing on the body.
Walking can be done on the outside or the inside. If walking is done on the inside, you can craft your own workout or use one of the many walking exercise CDs and DVDs that are available.
If you do a brisk walk for 15 minutes, that counts as one mile. Walk for 30 minutes and you will have covered two miles. Feeling up to it? Walk for for an hour or more. Make sure you stretch out before and afterwards.
ON THE ROAD
When people hear of roadwork as part of boxing training, they think about a boxer getting up before the crack of dawn, running (or jogging) up and down streets and roads. I don't know about you, but getting up at four or five in the morning is not something I'm rushing to do. Roadwork can be done anytime of day.
The purpose of roadwork is to build up stamina in the ring. Amateur boxers will not do the 10 to 12 rounds that professional fighters do during matches. But a couple of one-and-a-half to two minute rounds can feel like hours is a boxer's stamina is not on point.
A good way to approach roadwork is to set it up like interval training. In the ring, there's a lot of intense activity interspersed with times of less intense activity. Decide ahead of time how many miles to run. Then run at a normal pace for an amount of time or for so many miles. Then run hard for awhile before going back to a normal pace. Keep this pattern up for the duration of the run.
JUMP TO IT
Plyometics are exercises designed to improve speed and power as part of boxing training. Many of these exercises involve jumping. If your knees can take it, go for it.
There are various ways of doing burpees. The most common way is to begin in a standing position, then drop into a squat position with your hands on the ground. Quickly extend your feet behind you to get into a plank position. What's a plank position? It's being in a push-up position, with most of the body weight on your forearms, elbows, and toes. Not easy, but extremely good for the abs, glutes and quad muscles. Quickly get back into the squat position in one motion, then stand upright again.
Using boxes of different heights is another plyometric exercise. The boxes shouldn't be very high, just low enough so you can get up and stand on them. Place the boxes apart from each other, about a foot or two. Jump off of one box onto the floor, then jump up onto the other box. Do this for a full round.
Get a boxing harness. You can purchase these from any reputable boxing equipment company. It's exactly what it sounds like -- there are over the shoulder straps for the boxer to put on, and the trainer (or another helpful boxer in the gym) holds the leash. The boxer in the straps runs or does sprints while the person holding the leash provides resistance.
Grab a medicine ball, hold it over your head with both hands. Your feet should be shoulder width apart, like they would be while you are in your boxing stance. Take a step forward, bend at the waist, and throw that ball down as hard as you can for a few repetitions. This will develop your upper body strength.
One boxer holds a hanging heavy bag in place, leaning their shoulder against it to steady it. The other person hits the bag as hard and as fast as they can, while maintaining their form. Then the boxers switch places. This is usually done for a whole round, with the coach having the boxers switch places several times.
PLAY ANOTHER GAME
One coach I know admitted that boxing training can be repetitive at times. In order to cut down on boredom, and to overcome plateaus if you're trying to build muscle and/or lose weight, you may want to switch up your exercise routine.
One way to do this is to participate in another sport activity. Until arthritis did a number on my knees, I could be found in the roller rink several times a week. I would do in-line skating on the streets, and in the winter, I went ice skating.
I knew people who played baseball, soccer, and competed in MMA bouts. You don't have to get on a team or spend money at another gym. Changing up inbetween training at the boxing gym could be as simple as participating in pick up games on the basketball court or at the hockey ice rink. The important thing is to keep active.
Want to do aerobics and weight training at the same time? Try an time tested Russian method for getting in shape - use kettlebells. A kettlebell looks like a small cannon ball with a handle attached at the top of it. They come in various weights, and can be used for a great over all workout inbetween going to the boxing gym. Kettlebell Workouts are fun and efficient. Using a range of Kettlebell exercises and HIIT cardio your dream body is only just around the corner.
Always practice the boxing basics, too.