Andy Dumas - Ultimate Boxing Workout: Authentic Workouts for Fitness

Library and Archives Canada Cataloguing in Publication

Title: Ultimate boxing workout / Andy Dumas, Jamie Dumas.

Names: Dumas, Andy, author. | Dumas, Jamie, author.

Identifiers: Canadiana (print) 20190077263 | Canadiana (ebook) 20190077271 | ISBN 9781771613484 (softcover) | ISBN 9781771613491 (HTML) | ISBN 9781771613507 (PDF)

Subjects: LCSH: BoxingTraining. | LCSH: Physical fitness.

Classification: LCC GV1137.6 .D86 2019 | DDC 796.83dc23

No part of this book may be reproduced or transmitted in any form, by any means, electronic or mechanical, including photocopying and recording, information storage and retrieval systems, without permission in writing from the publisher, except by a reviewer who may quote a brief passage in a review.

Published by Mosaic Press, Oakville, Ontario, Canada, 2019.

MOSAIC PRESS, Publishers

Copyright Andy Dumas & Jamie Dumas 2019

Printed and bound in Canada.

Book layout and design by Andrea Tempesta

We acknowledge the Ontario Arts Council for their support of our publishing program

MOSAIC PRESS
1252 Speers Road, Units 1 & 2
Oakville, Ontario L6L 5N9
phone: (905) 825-2130
www.mosaic-press.com

www.ultimateboxingworkout.com

Copyright Andy Dumas &Jamie Dumas 2019

Acknowledgements

Our thanks go to Floyd Mayweather Jr., Mauricio Sulaiman, Victor Silva,

Tito Gonzalez of the World Boxing Council. Jill Diamond - WBC female championship committee;

World Boxing Champion Cecilia Braekhus. World Boxing Champion Alicia Ashley, Angie LaFontaine,

Tanya Caruana, David Hart, Antoinette Lowe, Anastasiya Kuznyetsova, Jun Ya Buki, Ryota Murata,

S.W.A.T. Health (Synergy Wellness Attitude Training) Port Credit.

Photographers

Nikola Novak, Kyla McCall, Naoki Fukuda, Lina Baker.

Photo Credits

Cover photographs by Nikola Novak
Instructional photographs by Kyla McCall & Nikola Novak (www.nikpix.ca)
Photo of Muhammad Ali by Jeff Julian
Boxing Champion photographs by Naoki Fukuda (www.naopix.com)
Additional photographs by Andy Dumas, Jamie Dumas

Disclaimer

Please note that the authors and the publisher of this book, and those others who have contributed to it, are not responsible in any manner whatsoever for any damage or injury of any kind that may result from practising, or applying, the principles, ideas, techniques and/or following the instructions/information described in this publication. Since the physical activities described in this book may be too strenuous in nature for some readers to engage in safely, it is essential that a doctor be consulted before participating.

Also by Andy Dumas and Jamie Dumas:

The One-Two Punch Boxing Workout, Old School Boxing Fitness,
Knockout Fitness, Successful Boxing and Fitness Boxing.

Boxing is the ideal workout for fitness and conditioning. Boxers
are the best conditioned athletes in the world and The Ultimate
Boxing Workout replicates the most beneficial elements of a boxers
practice to maximize results in the shortest amount of time.

People from around the world, both women and men,
are discovering how to stay fit through boxing exercises.
Stamina, strength, speed, endurance, and more are all
within your reach through the Ultimate Boxing Workout .

Exhilarating interval workouts teach you the foundations
of boxing training, body awareness, and proper execution of
movements, resulting in a challenging and safe exercise program.

It is a fun, effective, and dynamic workout and includes routines
that cover all aspects of boxing training.

Experience the challenging physical training of a boxer and get
in the best physical condition of your life.

Chapters Include:

Ultimate Boxing Workout
Fitness Boxing Basics
Jump Rope Workouts
Punching Bag Workouts
Punch Mitt Workouts

Run Like A Boxer

Medicine Ball Strength Training

Active Muscle Stretches

Fuel Your Fitness

Boxing Interval Training Routines

Tap into a new way and approach to training. Learn how to box for physical fitness

and discover the Champion within you! Connect with us on Instagram and Facebook.

Go to www.ultimateboxingworkout.com and check out your virtual gym.

Ultimate Boxing Workout Website

Experience the challenging physical training of a boxer and get in the best physical condition of your life. The Ultimate Boxing Workout website provides tips, demonstrations, and video support to start you on your journey to obtaining strong, taunt muscles, an enhanced cardiovascular system, and improved agility and coordination. Instructional videos of the boxing fundamentals, punches and combinations, shadowboxing, jumping rope, heavy bag training, and punch mitt drills are featured. This exhilarating interval workout teaches you the foundation of boxing training, body awareness, and proper execution of movements resulting in a challenging and safe exercise program.

The instructional videos on the website compliment the information presented in this book. Tap into new and exciting science-driven training systems and receive elite tips and exclusive videos from boxing and fitness experts. This exhilarating cross-training workout takes beginners and seasoned athletes to the next round of superb conditioning. Discover the Champion within you!

A new way and a new approach to training and learning how to box for physical fitness. Connect with us on Instagram and Facebook.

Go to www.ultimateboxingworkout.com and check out your virtual gym.

Your Virtual Gym

Contents

Why Train Like a Boxer/Physical Attributes of Successful Athletes/Tale of the Tape

The Traditional Boxing Stance/Throwing Punches/Footwork and Movement/ Shadowboxing/Defensive Moves/Mirror Training/Protecting Your Hands/Gloves

How to Jump/The Neutral Move/Basic Jumps/Intermediate Jumps/Advanced Jumps/Jump Rop

Heavy Bag Basics/Defensive Moves/Heavy Bag Punch Combinations/Heavy Bag Drills/ Speed Bag/Double-end Striking Bag/Additional Equipment

The Catcher/The Puncher/Basic Drills/Advanced Focus Mitt Drills/Building Combinations/ Focus Mitt Sprints/Focus Mitt abdominal Punch-Up Drill

How to Start Running/ /Building Cardiovascular Endurance/Effective Running Tips/ Run Like a Boxer/Cardio-Conditioning Workouts/Measuring Training Intensities