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3 Month SUMMER Body Workout Plan For Women: Month 2

After one month of beginner boxing training, you will be ready to get into some more intense workouts. Plan on five (5) training days per week but remember to rest and recuperate in between. For the second month, we’re going to add some roadwork and dive into a more involved boxing routine that will get your heart rate up.

Month 2

Weekly Schedule

Training Days 1 & 2

Roadwork is about a lot more than just running. Boxers use roadwork drills to increase endurance, balance, and improve footwork.

Roadwork (30 minutes)

Light Jog (10 minutes)

Start your roadwork session with a traditional jog for about 10 minutes to warm up your muscles. As you advance, you can start extending the length of this jog.

Backward and Lateral Jogging (10 minutes)


  • Start by (carefully) running backward about 50 feet
  • Stop and turn your whole body 90 degrees
  • Shuffle sideways back to the starting point
  • Stop, stay in the same position, and shuffle sideways in the other direction
  • Jog backward again to the starting point and repeat for 10 minutes

Sprints (10 minutes)


  • Sprint about 50 feet at full speed from the starting point
  • Stop and touch the ground or marker with one hand
  • Quickly turn and sprint back to the starting point
  • Repeat as many times as you can for 10 minutes, jogging in between sprints if needed

Training Day 3

Use one day a week to go over some of the drills from the first month. Keeping up with footwork drills, jump rope, and shadowboxing will give you an added edge for your boxing training!

Training Days 4 & 5

Devote two (2) days per week to hitting the heavy bag. This is a great example of a twenty (20) minute beginner boxing workout for women. Don’t let the word ‘beginner’ fool you – while the boxing punch combinations are simple enough for anyone to do, the intensity will be a challenge!

Warm-up (5 minutes)

Jumping Jacks (2 minutes)


  • Stand with knees slightly bent and arms at your sides
  • As you jump, raise your arms over your head and spread your legs shoulder width apart
  • Jump back to the starting position and repeat for 2 minutes

Mountain Climbers (1 minute)


  • Place your hands on the floor keeping your arms straight in line with your shoulders
  • Balance on your toes with your legs outstretched
  • Bring your left knee towards your chest as far as you can then extend it again and repeat with the right leg
  • Continue to alternate legs for 60 seconds

Arm Circles (2 minutes)


  • Stand straight with your arms at your sides
  • Rotate at the shoulder to bring both arms outstretched in front, all the way up over your head and behind you, back to the starting position
  • Continue for 60 seconds then switch direction for another 60 seconds

Boxing Drills (10 minutes)

Jab - Cross – Duck – Left Hook (5 minutes)


  • Assume a fighting stance in front of the punching bag
  • Deliver a ‘rapid fire’ jab-cross combination
  • Bring your gloves back to your face in a protective position while bending your knees to lower your stance (a duck, not a full squat) in avoidance of your opponent’s retaliation
  • Straighten your stance again to land a powerful left cross
  • Repeat for 5 minutes

Plank Punches (2 minutes 30 seconds)


  • Keeping your gloves on, assume a high plank position in front of the punching bag
  • Balance on your left fist and lift your right arm at the shoulder
  • Maintain a straight line from your right arm down your back as you extend your arm into a jab punch
  • Lower your right arm and repeat with the left
  • Continue for 2 minutes and 30 seconds

High-Low Straight Punches with Squat (2 minutes 30 seconds)


  • Stand directly facing the punching bag with your feet slightly wider than shoulder-width apart
  • Deliver 20 straight punches to the bag
  • Drop into a squatting position and deliver 20 more straight punches
  • Continue for 2 minutes and 30 seconds

Cool Down (5 minutes)

Shoulder Stretches (2 minutes)


  • Use your left arm to bring your right arm straight across your chest until you feel a stretch and hold for 30 seconds
  • Repeat with the other arm, then repeat each arm again

Side Lunges (2 minutes)


  • Assume a wide stance
  • Bend your right knee to lower your body into a side lunge until you feel a stretch and hold for 60 seconds
  • Repeat on the left side

Cobra Stretch (1 minute)


  • Lay on your stomach with your elbows bent and palms down next to your shoulders
  • Using your arms, slowly lift your torso while keeping your hips on the ground
  • Straighten your arms and hold the stretch for 60 seconds

Your goal for month 2 is to use everything learned in month 1 and put your muscles to work. This month's routine will be intense but it’s only getting you closer to your fitness goals for summer!

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The Author: Mollie McGurk is a fitness enthusiast who has trained in boxing, HIIT boxing, kickboxing and MMA for over 10 years. Her local boxing gym has hosted champion instructors including the ‘Iceman’ John Scully and Israel ‘Pito’ Cardona. Mollie has also studied personal training through the National Academy of Sports Medicine (NASM) program.

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