It is important to complete both the warm up and cool down to ensure longevity and improving your endurance and strength.
Your warmup should last about 10-15 minutes and work all major muscle groups. The below selection are boxing-specific focusing especially on muscles used heavily for boxing. For warmup, please include mobility, core, and plyometrics. Suggested reps and sets are below for each category. We suggest also incorporating 2-4 rounds of shadowboxing or skipping 2 minutes.
Your cool down should last 5-10 minutes with slow intentional movements to prevent injury. Focus on slowing down your breathing and heart rate. Suggested reps are below for cool down.
