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At-Home Boxer’s Circuit Workout with Layla Luciano

A simple circuit workout using just a jump rope! This circuit can always be modified by simply adjusting the time intervals, starting with 30 seconds for each exercise and working up to 60 as you build strength, speed, and endurance.

1. Jump rope! Jump rope is one of the best cardio exercises that help to warm up the body, improve coordination, agility, speed, and footwork and burn calories. Running in place with the jump rope is one of the easiest rope skipping patterns to learn and it great for conditioning. You will be running in place with high knees, with the addition of a fast spinning rope for 1 minute to get that heart rate going and that blood pumping.

2. Shadowboxing! Start in a boxer’s stance by placing one foot in front of the other at shoulder-width distance from each other with weight distributed about 50/50 between the front leg and the back leg. Make sure you have space in between your legs to your stance can be strong and stable. Always keep your hands up and your elbows in. The leg that is in front is the arm that will be doing the jab. Start shadowboxing with smooth, controlled jabs— 10 to the imaginary body, 10 to the head, repeats for 30 seconds. Then switch to the other side with the opposite leg in front ad repeat- 10 jabs to the body, 10 the head for 30 seconds. Later you can add other punches and combinations to the shadowboxing part of your circuit. But for now, keep those hands up and extend that punch out a the way with a strong fist, making sure to bring it right back to protect your face.

3. Pushups! Start in a plank position on your hands with your shoulders aligned with your wrists and back is flat. Lower yourself until your upper arms are lower than your elbows and push your bodyweight back up. Repeat for 30 seconds. If this is too hard you may always do your pushups on your knees until your arms get stronger.

4. Crunches! Roll over onto your back. Feet on the floor, hands behind your head, and shoulders lifted off the ground, then lower and repeat for 30 seconds. For the second set, the upper body remains flat while you raise your knees toward the ceiling, lower, and repeat for 30 seconds–a small but powerful movement that works the lower abs.

5. Shadowboxing Round 2! Get back into your boxer’s stance. This time you will be doing a jab-cross combination for 30 seconds. Start off throwing you jab with the front hand. Then using your back hand, You will then pivot your body so your back heel comes up off the floor as you back hand punches straight in front. Repeat the jab-cross for 30 seconds with one leg in front and then switch to the opposite leg for 30 seconds.

6. Lunges! Start standing shoulder width apart, take a step forward and lower your body by bending your knees. Make sure your front knee stays aligned with the ankle as you bend down for your lunge. Step back to the starting position switch legs and repeat on the other leg. Continue alternating legs for 30 seconds.

7. Burpees! To begin, lower into a squat with your hands in front of you. Then place your hands on the floor and kick your feet back so that you’re in the push-up position. Quickly kick back into the squat position and jump as high as you can from the squat. The key is to get explosive power as you jump up from the floor.

Layla Luciano is a NYC based group and private fitness class instructor,  professional model, and dedicated martial artist. Her motto is “Work for a cause, not for applause. Live life to express, not to impress. Don’t strive to make your presence noticed — just make your absence felt.” Find out more at


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Sharon Richter, RD
200 W 57th St
New York, NY 10019
Phone: 212.977.7779

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