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Supermodel Boxing Workout

Posted on 08/07/2018

By Bryanna Fissori

Over the last several years boxing has become the go-to workout for elite supermodels such as Gigi Hadid, Jourdan Dunn, Adriana Lima, Karlie Kloss and a plethora of other beautifully sculpted bodies.

Many of the workouts these women do involve one-on-one training sessions with a professional pad holder. Having a coach who can provide a solid “pad feed” is an excellent addition to your normal boxing workout and it looks cool on camera, but it is not necessary to complete the everyday supermodel boxing workout.

Here is a sample Supermodel Boxing Workout you can complete at home or on your own in the gym.

Warm Up:

  • 2 minutes of moderately paced jump rope
  • 10 push ups
  • 15 squats in an orthodox fighting stance (left foot forward)
  • 15 squats in a southpaw fighting stance (right foot forward)
  • 30 crunches

* 1-minute break

Repeat initial warm up

* 2-minute break

Round One

2 minutes of head movement

-Stand in front of a mirror or something reflective. Find a center point or use a piece of tape to mark one. Keeping your hands up, elbows tight and using your obliques (abdominal muscles on the sides of the body) move your entire torso from one side of the marked spot to the other while standing in your fight stance. This should engage you abdominal muscles mimicking the motion you would make to avoid a punch coming straight at your face.

10 Sprawl jumps

-Standing normally, place your hands on the ground and kick your legs behind you. You should end up in a plank position. Pop back up quickly and jump as high as you can with your arms up as if to touch the ceiling. Repeat this motion as quickly as comfortably possible.

Repeat this set two more times to complete the round.

*2 Minute Break

Round Two:

30 Straight Punch Sit-ups

-If you have access to a low-hanging heavy bag, sit in front of the bag and pinch it between your knees. If you do not have a heavy bag, situate yourself in the normal sit-up position with your toes tucked under something to keep you in one spot. Perform a normal sit-up and throw two punches (jab and cross) when reaching the top of the sit up. Repeat 30 times. This number can be increased as your fitness level increases.

60-second plank

-Flip over belly down and rise up to your elbows and toes. Keep your back as level as possible and hold the position for one minute

Repeat this set two more times to finish the round

* 2-minute break

Round Three

3 minutes of shadow boxing or heavy bag work – Straight punches only

-If you do not have access to a heavy bag, make sure you keep your combinations realistic and intensity high for shadowboxing. In either variation use proper punching technique before power to avoid injury.

*30-60 second break

3 minutes of shadow boxing or heavy bag work – Hooks and uppercuts only

*30-60 second break

3 minutes of shadow boxing or heavy bag work – All punches

You made it! Go stretch a little. Get some water and protein in your body for recovery, and carry on with the rest of your day knowing you just trained like a supermodel.

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