Home

Boxing Training at Home or the Gym

Boxing Training has many different aspects. From running for miles to build up your stamina to throwing punch routines at a personal trainer. Now days most keep fit cardio workouts will involve some kind of punching or kicking manoeuvres. This is because the movement of punching and twisting will get the heart racing but also work the muscles too.

iBoxing Rounds is a form of boxing training. It will NOT teach you how to box but it will help you sharpen your tools for boxing. When I say tools I mean your Punches, Power, Stamina and Speed, and at the same time Tone your muscles.

This workout is good for men, women and even kids, and you don't even have to like boxing to do it. You will be using the boxing manoeuvres to give your heart a cardiovascular workout and tone your upper body muscles. Doing it this way will also build on your reflexes, speed, strength and stamina.

The Format

The i in iBoxing Rounds stands for interactive. You just press play and listen to my simple commands and hit whatever target you are aiming at. It's like having a personal trainer by your side pushing you through every punch.

My commands will -

Make sure you throw the same amount of punches on each side.
Tell you when to start and end each round.
Tell you when to hit harder or softer.
Tell you when the end of the round is near so you can push yourself.
Make sure the punching styles change throughout each round so you are not doing too much of one thing.

The Rounds

Each round will be 2 minutes punching 1 minute recovery time (AMATEUR), Or 3 minutes punching 1 minute recovery (Professional).

Every round has a different musical punching rhythm to make sure you are getting different boxing training speeds. A Lot of thought has gone into each rounds rhythm to give you the best workout for all elements.

To Listen to clips of the rounds click HERE

iBoxing Rounds WILL-

Give you a great cardiovascular workout.
Tone up your upper body muscles.
Increase your punching STAMINA.
Increase your punching POWER.
Increase your punching SPEED.
Increase your FLEXIBILITY ( good if you have been doing weight lifting).
I always find punching a bag helps relieve my stress levels.

For more reason why is boxing training good for you Checkout Money Crashers post on 5 Health Benefits of Boxing workouts

What People Think

Here are a few screenshot comments on what people think about iBoxingRounds. It is always good to receive any kind of feedback so feel free to contact me.

Facebook

Google

Twitter

Get The Workout

Where can you get this Boxing Bag Workout?

Every music download store will sell iBoxingRounds by Fitness 1st Steps.

There are no other Boxing Bag Workout like this where you can just press play and punche away.

The prices will vary from store to store and I have no control over this. Most stores will take a commission and this is where the extra cost comes in. You can check out the prices by clicking the links below. You can buy the latest iBoxing Rounds 3 or 4 (simplified) here on this site for the best price of £7.99.

Yes, the whole Boxing Bag Workout for £7.99.

Thats a one off payment and you just press play whenever you want to do these Boxing Bag Workouts by Fitness 1st Steps.

ANY NEW COMERS SHOULD GO STRAIGHT TO VOL 3 & 4. These have been adapted due to users feedback and are the best!

Check out the prices in the stores below or you can listen to all Workouts here on this site. You can also purchase the latest 2 releases here too.

iTunes

Click to View iBoxingRounds on iTunes

Amazon

Click to View iBoxingRounds on Amazon

cdbaby

Click to View iBoxingRounds on cdbaby

Click the listen to buttons below to check out the workouts.

The Boxing Bag Workouts

Latest Release shown first.

iBoxingRounds 4 is the latest workout release. It has been fine tuned due to the feedback received by previous users. All workouts to come will follow this format. it took 6 weeks to make so. All you have to do is press play and punch away.

iBoxingRounds 3 (simplified) was the start of the word Simplified in the title. This was because some of the previous punching rhythms had too many changes in them. The majority of people said they would prefer less changing in the punching rhythm and more of a steady rhythm.

iboxingRounds 2 took about 4 months to make. This workout was the last to have 48 Rounds-12 pro, 12 amateur and the same again without commands. Removing the rounds without commands made the total file size alot smaller.

The first workout took 4 months to create. This was the start of things to come. As this is a totally original idea it was good to get feedback from the people doing the Boxing Bag Workout.

If you are new to iBoxing Rounds then I would suggest getting Vol 3 or 4 first. They have been fine tuned due to the feedback I was receiving.

All iBoxingRounds workouts were designed and created

by Richie from Fitness 1st Steps!

Facebook

Google

Twitter

A Closer Look

The Punch bag workout commands

The punch bag workout has especially designed music for punching and commands. Below is a quick breakdown of the commands I use to push you to your limits.

The 1 - 2 Command

When I say 1 - 2 you throw a left and a right OR a right and a left. It is up to you what hand you want to lead with. I lead with my right so if the command was 1-1-2 - I would throw a right -right -left.

The Switch Command

The switch command in this punch bag workout is there to make sure you throw the same amount of punches on both sides. So the command 1-1-2 (right-right-left) becomes 2-2-1 (left-left-right) after I have said SWITCH. On the fast rounds I will give a warning to get ready to switch. Once you have done the workout a few times you will know when all the commands are coming.

The Punch Command (only in vol 1 & 2)

The punch command in iBoxingRounds 1 & 2 was a way for me to get you to punch harder or use your knees for kickboxing. The problem with this command was, it was left to you to keep count on punches being thrown on each side. We need to keep each side even with punches. This command was not used after vol 2. It was replaced with the following commands.

The Soft to Hard Commands

At the start of most rounds I will tell you to punch softly to pace yourself. As the round goes on I will encourage you to hit harder and harder or in some rounds softer. This is a background command designed to push you to your limits.

The Stop Command

Occasionally I will shout STOP. This is to give you a quick breather and to reset your hands back in front of the face. When your hand is not throwing a punch it should be in front of the face protecting it. Keeping the hands in that position when not throwing punches is also part of the workout.

Different punches work different muscles

Have a quick look at the different types of punches and try to incorporate them into your punch bag workout. You will naturally throw the punches but knowing why you are throwing them will define the workout more.

Jab- A soft punch which works the shoulders, arms and chest.
Soft Fast Jabs- Will tone muscles and build stamina.
Hard Punch- Will build power.
Uppercut- Works the Lats and chest more.
Hook - Works the Lats and obliques more.

Once you have done the workout a few times you will learn the routines. Once you know the routines each punch bag workout will become easier to follow. Then try different punches and hitting the target in different places. This will work other muscle groups more.

The Soft Jab demonstrated by UFC's Neil Magny. The soft jab is there to keep the muscles working but not too hard. When a soft jab gets harder it is then a punch. The jab is thrown straight out from the chest.

Fast Soft Jabs will build stamina and tone muscle. Most rounds in iBoxingRounds will have a fast soft jabs part or slow soft jabs. This is to slow you down a bit to give you a breather.

The Uppercut Punch demonstrated By Anastasia Yankova. The uppercut punch comes from below working the lats and lower chest. Not all punch bags are designed to take an uppercut. If you haven't chosen a punch bag yet checkout our What is the best Boxing Bag to buy?

The Hook Punch followed by an Uppercut. The Hook and Uppercut punch will use all the core. They will work the lats and obliques on the side the punch is thrown mostly.

The Hook Punch that knocked out Ricky Hatton thrown by Manny Pacquiao. Both the Hook and Uppercut punches are knockout punches. This is because they are harder to see coming from the targets view.