Backyard Boxing Exercises

Whether you’re a beginner or a pro boxer, there is one thing that you both are wanting to do, that is to be able to exercise and train regularly. Getting into boxing is no joke. You need to be on your best physical state if you want to be the best. And the best way to do that is to do proper and regular training exercises.


For beginners, you probably don’t have enough resources to start with for you to be able to put up your own gym or training studio. But that doesn’t mean that you should stop from there. Do you know that you can actually utilize your own backyard and be able to perform the boxing exercises that you need?

Be the Best

Be the best! That’s what we all wanted to achieve. Since you are in boxing line, you know that in order to be the best boxer, you need to learn and to train. Learning would mean knowing all the necessary tactics and strategies. Winning the game is not always about your physical skills, a bit of intelligence is also required.

When it comes to keeping your body fit and ready for boxing, constant training and workouts is needed. There are some series of exercise routines that are proven effective to help boxers develop the kind of body that they need to handle all those punches. Most of these exercises cover a lot punching, hitting, as well as defense.

It’s also necessary to have a good sparring partner. For most boxers, they find sparring as one effective way to develop. It is where they were able to do the actual fight and test their own ability before they even step into the ring. Seeking help from a professional boxing coach is important though. That’s the only way that you can be sure that what you are doing is right.

Backyard Boxing Exercise

sparringFor beginners, they can always take advantage of their own backyard to practice and exercise. The will actually give you some ideas how to make your backyard conducive for workout and training exercises. Backyard training can be a cost-effective and less stressful way to achieve the fitness that you need for boxing.

In order to get started, you certainly don’t have to build a gym or buy some equipment in order to exercise at home. You can start with a good cardio exercises in which it doesn’t require you any equipment. For instance, you can run around the backyard or use your outdoor benches to do some crunches. To make it even exciting, you can even use tree branches to do some pull-ups or hang some punching bags so you can use.

If you have a sparring partner, that would make things easier. Clean up a certain area in your backyard. Even out the ground create a mini boxing ring where you too can do your sparring sessions. Less expensive and you’re even closer to your home and your family. No need to go out and spend some longer hours at the gym or studios just to keep your body fit and ready for your first or even tenth boxing match.


The Health Benefits of Kickboxing

More and more people are starting to come into their senses and becoming conscious about their body and health. For that very reason, many are trying to find the most effective way to help them lose some weight and get great shape.


Kickboxing is probably one of the options that you have. It is considered as one amazing workout method for many, even for women. Since it is a high-energy exercise, it is proven to burn some fats and calories. For the benefit of those who aren’t familiar with kickboxing, read on and see what is it really and how it can benefit you.

Kickboxing – What is it really?

Well, with how it is called, it is obvious that kickboxing is a combination of boxing and martial arts plus aerobics. For that reason, this kind of workout is definitely fun and entertaining. It is a perfect weight loss and fitness program because it is known as a high energy workout.

According to professionals, kickboxing was proven to burn 750 calories in a span of an hour. That’s a pretty good number especially if you are trying to cut off some belly fats. It does muscular toning, improves cardiovascular strength and endurance.

Remember, unlike other weight loss workout programs, kickboxing is a bit advanced. That’s the main reason why sport therapy support suggests that you need to do regular simple exercises first. Always do warm ups beforehand. Since kickboxing can be tough for some, you might end up getting injuries if you don’t do things right.

The Health Benefits

Since you will be exerting a good amount of endurance, determination and energy, it is important that you condition yourself by having the best ideas how kickboxing can benefit you and what’s in it for you.

Tones your Body. It can be an intense and dynamic type of workout. It involves lots of punching and kicking, thus, it helps to tone your upper and lower body.

kickCardiovascular Improvement. What’s more important than having a healthy heart? Kickboxing is proven to help increase the heart rate. It can entirely keep your cardiovascular system in good condition. Make sure that you know the art of proper breathing.

Learn Self-defense. This is probably one of the reasons why many women are starting to consider kickboxing. Learning the sport will definitely help you learn methods how you are able to protect yourself. As a result, it can offer empowerment to women.

All in one workout. Many fitness experts consider kickboxing as a full body workout. That would mean that it can target every part of your body. It is a combination of almost all workouts. Thus, you don’t need to do other routines to complete the deal.

It’s pretty obvious. Kickboxing is such a great way to lose weight and get the body that you want.  However, it might not work for everyone. Keep in mind that kickboxing will require you good amount of determination and consistency. You need to do it regularly and continuously. Getting the body that you always dreamed of definitely would happen overnight. If you have the goal, the determination and the energy, go for it!

Muay Thai Training at Home

Essentials for the Home

MTH_cropMany people enjoy muay thai, but it’s not uncommon for someone who loves muay thai to have a really busy schedule and perhaps play other sports as well. Although we always recommend training at a club or gym that specializes in muay thai and are run by knowledgeable trainers, sometimes this just isn’t possible. If you do decide to do most of your training at home, we suggest learning the basics at a gym first, just to try and prevent the formation of terrible habits like bad technique. In any case, we want to outline a couple strategies for creating a cheap and effective muay thai workout at home, or at least something similar enough to it.

Muay Thai and Boxing Gloves

Depending on what your exercises consist of and the types of bags you’re hitting, you may need particular styles of gloves. Boxing gloves are very common and there are a wide variety available in North America. Muay thai gloves are also common, just slightly less so. Boxing gloves tend to offer more protection and stability (usually), but muay thai gloves are much better for close range combat and being able grab. We find this site to has some great information about the best boxing gloves and muay thai gloves available.

Jump Ropes

Having a good jump rope is arguably the best value purchase you can make when it comes to muay thai training. A jump rope can be used for warm up, during your actual workout, cool down, and just squeezing in a quick workout when you have a chance. Jump ropes are very affordable, they take up hardly any space, and they are really easy to learn. We recommend every athlete has one in their arsenal, not just fighters. Please check out the same site for the best jump ropes under $20.

Punching Bags

Aside from cheaper speed bags, most punching bags are a bit more expensive than the above listed equipment. Additionally, often times you will need to set up a stand or hanger as well. Although it can be extremely convenient to have one in your own home, it may also be rather impractical, or may anger your significant other. Something a lot of people also don’t consider is the fact that the footprint needs to account for the punching bag AND you moving around it, so often times people think they have more room than they actually do.

Therefore, we would suggest inquiring around to local gyms and fitness centers about possible use of punching bags. This could be a cheaper alternative to signing up at a muay thai gym, and a good way of figuring out how much space you need for a bag at your own home, and maybe even what type of punching bag you prefer.


Generally speaking, the best way to start out with setting up your own home gym for muay thai is to start small. Get the essentials (mats, gloves, rope, maybe punching bag) and gradually work your way up. This may mean that you start out with more general workouts at home first, but it will save you from getting items that you need to return shortly after and just allows for better planning overall.


The Muay Thai Experience

Interested in Muay Thai?


You should be! Muay thai is an incredible sport that requires mental and physical fitness, focus, discipline, and a willingness to learn. Muay thai is one of the most respected sports in the world and has been increasing in popularity all over the world.

Muay Thai in North America

Muay Thai is definitely becoming more and more popular in North America. Where once boxing dominated the combat sport landscape, now it is merely part of skyline where MMA and other forms of martial arts dominate. This has led to an increased knowledge base among North Americans, and simply becoming more educated about muay thai has appeared to have resulted in a marked increase in popularity.

There are numerous muay thai gyms across North America, particularly in larger towns and cities. If muay thai is something you are interested in, we highly suggest visiting a local gym and asking for some information or a quick tour. We find that most trainers are thrilled to show their facility to prospective athletes, and they are usually pretty straight up about things.

Lots of people are intimidating to begin a combat sport without previous experience. It’s easy to say that everyone starts somewhere, but muay thai is different than other sports in that there seems to be a much greater sense of community. Moreover, in North America, most people who sign up at a muay thai club or gym usually don’t have any experience.

Additionally, do not worry if you are not in shape, as you will get in shape. Some people think that since they are currently athletes in different sports, that they will become accustomed to a muay thai workout immediately. This is not the case, as it is so completely different from most other sports. Muay thai is very specific, and no matter what your general fitness level is, you will have to become accustomed to the sport-specific techniques before fully participating in an individual workout.

Traveling to Thailand?

Although we haven’t tried this ourselves, we have some very close peers that have experienced training in Thailand for a 6 months to a year, and all have said it’s amazing.

We recognize that simply shipping out to a foreign country and beginning a training program for at least 6 months may not be the most practical route for some, but if it s something that is possible, or you are thinking of traveling south east Asia, then we highly recommend that you at least consider spending some time training in a local muay thai gym. This will offer a true authentic training experience, allowing you to fully immerse yourself within the amazing sport that is muay thai.

Furthermore, these gyms often have a lot of travelers who are doing the same thing, and the gyms are used to this. One may think that by joining a gym you are throwing out the ability to travel, but keep in mind that you will meet lots of traveler at the gym, as well as friendly knowledgeable locals. Many who go this route find that they less like a tourist aimlessly traveling around, and more like a visitor who is accompanied by knowledgeable locals and fellow travelers.


We realize this may be a stretch for most, but for some this may represent an ideal option for traveling and experiencing a culture in a totally unique way.

Warm-Up for Muay Thai

Our Thoughts on a Proper Warm-Up

MTWEvery muay thai fighter, boxer, MMA fighter, etc, has their own preferred warm up routine. The end goal is common – You are sufficiently prepared to give 100% during your actual workout without fear of preventable injuries. This sounds simple, but depending on history of injuries, training status, and goals, workout routines can actually differ by quite a bit.

Champion Muay Thai Warm Up

For anyone who is interested, we thought we would provide our own warm up structure with brief explanations, in case it can add to or improve anyone’s warm up routine. There are three different aspects to focus on, of which we will break down into specific exercises:

  1. Maintain an elevated heart rate
  2. Perform proper stretching techniques
  3. Incorporate some aspect of coordination into the warm up

Maintain an Elevated Heart Rate

Basically, what we are saying here is “get the blood flowing”. This is arguable the most important part of the warm up, and something most people do a good job with, as it’s not overly complicated. The purpose is actually in the name: Warm Up. During a warm up, you want your muscles to become sufficiently warm in order to properly prepare for stretching. Even without stretching, engaging in activity once already warm can reduce the risk of injury.

In our opinion, it’s best to maintain an elevated heart rate for at least 5-10 minutes before engaging in the actual workout. How high you have your heart rate may vary by individual, the training regime, and many other factors. To make things simply, we often recommend that people work at 75% during a warm up. Nothing to exhaust yourself, but you also want to feel a shift from being at rest to actually performing physical work. A good exercise for this is skipping, as it’s simple, requires minimal equipment, engages the entire body, and can be adjusted to any pace you see fit.

Perform Proper Stretching Techniques

Generally speaking, dynamic stretching is better before training, and static stretching is better after training during the cool down or recovery phase. Most people think of stretching as being an uncomfortable position that you hold for a long period of time, like a sit and reach stretch. This is static stretching, and although there’s nothing wrong with it and it is actually preferred during the cool down, it has been shown to reduce subsequent peak power output by up to 8%, which could be the difference between a knockout and being knocked out!

Therefore, dynamic stretching has become more and more popular for warm ups, as it does not have the same detrimental effect on performance. Classic examples of dynamic stretches include arm circles, leg swings, body rotations, anything where you are performing repetitive movements that also elucidate a stretch.


To finish off the warm up, we often suggest to finish by performing some sport-specific exercises at 75% intensity. A classic example in boxing is shadow boxing, something that is also popular in a muay thai warm up. Another exercise could be working on leg strikes or anything else with a kicking motion, where instead of focusing on power you are focusing on range and technique.

There are two main benefits to finishing with the coordination exercises. The first is that it provides an excellent segue into your actual workout. Instead of an apparent contrast between the warm up and the workout, you are gradually easing yourself into the workout, so it sort of blends together instead. Secondly, if you are not properly stretched or feel like something is off in a particular joint or muscle group, the sport-specifc exercises at light intensity may allow you to recognize this before an injury occurs, either allowing you to stretch more, rest more, or seek some sort of care for the injury.


At the end of the day, the main thing is that you do SOMETHING before your actual workout. If you bear in mind the three main points above, then you are already well on your way. Good luck!