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Discover A Whole New Way To Workout With Boxing Calisthenics

If you’re someone who is looking for an exciting new way to get in shape, this post is for you. We created a workout routine that combines the best elements of boxing and calisthenics to give you a full-body workout that will challenge you in ways you never thought possible.

Boxing is a great workout for those looking for a high-intensity cardio workout. It’s also great for building strength, endurance, and speed. Calisthenics, on the other hand, is a form of exercise that uses your bodyweight to build strength, flexibility, and endurance. When you combine these two workouts, you get a routine that targets all aspects of fitness.

One of the biggest differences between boxing calisthenics and traditional workouts is the focus on movement patterns. Traditional workouts often focus on isolating specific muscle groups, but boxing calisthenics focuses on movements that mimic real-life scenarios. This means that you’ll be working your entire body in a way that will help you become more functional in your daily life.

Another difference is that boxing calisthenics are often done in a circuit format. This means that you’ll be moving from one exercise to the next with little to no rest in between. This type of training is great for burning fat and building endurance. It also keeps your heart rate up, which will help you burn more calories during your workout.

Furthermore, it has been researched and proven that boxing calisthenics can also provide mental benefits. According to a study by the American Journal of Lifestyle Medicine, boxing can reduce stress and improve focus. 

This is because the workout requires you to focus on the task at hand, which takes your mind off of other things. Additionally, it can also help to build confidence and self-esteem.

So, if you’re looking for a new way to workout, give boxing calisthenics a try. We assure you that it will be a fun, challenging and rewarding workout that will help you reach your fitness goals in no time.

What is Boxing Calisthenics? 

Boxing Calisthenics is a unique form of workout that combines the traditional movements of boxing with the principles of calisthenics. At its core, boxing calisthenics is a form of training that utilizes bodyweight exercises to build strength, endurance, and cardiovascular fitness.

The exercises and movements involved in boxing calisthenics are wide-ranging and can include traditional boxing exercises such as shadowboxing, bag work, and pad work, as well as calisthenic exercises such as push-ups, squats, and lunges. These exercises are often combined in sequences, known as circuits, that are designed to challenge the body and improve overall fitness.

One of the key differences between boxing calisthenics and traditional boxing is that the former emphasizes the use of bodyweight exercises, while the latter could involve the use of equipment such as punching bags and gloves. 

Similarly, while traditional calisthenics focuses on bodyweight exercises such as push-ups and squats, boxing calisthenics includes more dynamic, high-intensity movements such as jumping and footwork.

This unique blend of exercises allows for a well-rounded workout that targets multiple aspects of fitness such as cardiovascular endurance, strength, and power. Additionally, the incorporation of boxing elements such as footwork and movement patterns can also help improve coordination and agility.

Benefits of Boxing Calisthenics 

One of the major benefits of boxing calisthenics is that it requires very little equipment. Unlike traditional weightlifting or gym-based workouts, all you need is your own body weight and a few simple pieces of equipment, such as a jump rope or resistance bands. This makes it an accessible and affordable form of exercise for people of all fitness levels.

Another benefit of boxing calisthenics is that it is a highly functional form of exercise. The exercises used in this type of workout are specifically designed to improve your ability to perform everyday tasks, such as lifting, carrying, and pushing. This can help to improve your overall strength and endurance, which can be especially beneficial for older adults or those recovering from injury.

In addition to the physical benefits of boxing calisthenics, there are also several mental benefits associated with this type of workout. Research has shown that boxing-based exercises can help to reduce stress and improve focus and confidence. 

This is likely due to the fact that boxing requires a high level of focus and concentration, as well as the release of endorphins that occurs during intense exercise.

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How to Get Started with Boxing Calisthenics

To get started, you’ll only need one piece of equipment and gear. And, you’ll only need a jump rope for jumping rope, for all the other exercises two things will be required and that is your hands and feet.

Next, you’ll need some comfortable athletic shoes. To protect your feet while you’re moving around. You’ll also want to invest in some comfortable clothing that allows for a full range of motion.

For beginners, it’s important to start slowly and work your way up. Start with shorter, less intense workouts and gradually increase the time and difficulty as you build up your stamina and strength. 

It’s also important to focus on proper form and technique. This is key for preventing injuries and getting the most out of your workout. A good boxing workout routine should include a combination of punches, kicks, and other calisthenic exercises such as squats and lunges.

Here’s a sample workout routine for beginners:

  • 10 minutes of jump rope
  • Shadow boxing (punching and kicking while moving around the room) for 10 minutes
  • 3 sets of 10 squats and 10 lunges
  • 3 rounds of 3-minute punching and kicking combinations
  • 10 minutes of stretching

It’s also important to mention that boxing calisthenics can be done at home or the gym, and it’s a great way to stay active and healthy. It’s a full-body workout and it’s a great way to burn calories and boost energy. 

just make sure to start slowly and work your way up as your fitness level improves. Remember to have fun, stay focused and always push yourself. With time and consistency, you’ll be on your way to a healthier and happier you!

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Boxing calisthenics workout

This type of workout combines the best of both worlds by incorporating aerobic exercise, bodyweight strength training, and plyometric exercises for upper and lower body power. 

Plyometric exercises are low volume, while the strength training exercises are high volume, making for a well-rounded workout. Not only will you improve your cardiovascular fitness, but you’ll also build muscle and increase your power and explosiveness. Give it a shot and see how it can take your training to the next level!

Day 1,3,5Sets : RepsRest (after each set)
3-mile run3 miles5 minutes
Shadow boxing10 minutes2 minutes
Clapping push-ups5×71 minute
Tuck jumps5×71 minute
Squat jumps5×71 minute
Pull-ups5×51 minute
Chin-ups5×51 minute
Push-ups5×102 minutes
Shoulder push-ups5×51 minute
Squats5×503 minutes
Single leg deadlifts5×302 minutes
Standing calf raises5×302 minutes
Jump rope10 minutes2 minutes
Bench dips5×502 minutes
Arm overhead crunches5×402 minutes
Hanging knee raises5×302 minutes
Neck training on floor/flat bench (forward flexion, extension, lateral flexion)5×302 minutes

Challenges and tip for progressing in boxing calisthenics

One common challenge is figuring out how to progress in the workout. It can be difficult to know when to move on to more advanced exercises or increase the number of reps. Another challenge is maintaining proper form, especially when you are tired or trying to push yourself to do more.

One tip for overcoming these challenges is to start by focusing on form and proper technique. This will help you build a solid foundation for your boxing calisthenics routine. Another tip is to break down the workout into smaller chunks and focus on one area at a time. For example, start with bodyweight exercises and then add in cardio exercises as you get more comfortable.

If you can’t complete the reps or the entire workout, don’t get discouraged! Instead, do as much as you can and try to complete it the next session. This will help you build up your stamina and strength gradually. 

A recommended progression plan is to start with a basic routine and then gradually increase the number of reps, sets, and exercises as you get stronger. It’s important to remember that progress takes time and consistency, so don’t be too hard on yourself if you don’t see results right away.


it is clear that boxing calisthenics is a unique and effective way to improve one’s overall fitness. This boxing workout method combines elements of cardio and bodyweight exercises, targeting both strength and endurance. While it may present challenges for beginners, proper form and technique, as well as a gradual progression plan, can help overcome these obstacles. 

Furthermore, it has been proven to be an effective way to achieve real results, whether you are a beginner or an advanced practitioner. In summary, it is highly recommended to incorporate boxing calisthenics into one’s workout regimen for a comprehensive and dynamic exercise experience.