Gentle Boxing for Upper Body Strength | SilverSneakers

Boxing is such a great way to stay fit. You'll improve your strength, stability, and balance with a boxing workout. And the mental focus and concentration that's required can help reduce stress and improve mental clarity. It can also make you feel strong and confident, and it's a lot of fun. Today's boxing workout is focused on upper body and core strength. No special equipment is needed for this workout. So let's get to work. Step a little wider, roll the shoulders back and down. We'll do warmup. Just tap your shoulders, cross the arms, and open. Squeeze your back muscles. Then a few shoulder rolls. Forward, back, and down. Two more. Opening the stance, strong core braced, shift side to side. It's not a deep knee bend, but feel the hips, feel the core warm up. Center, and just cross and open. If you need more warmup, take the time. Good, now side to side. Stepping center, right hand jabs to the front. And then let's cross, pivoting the hip, lifting the left heel. Head back, strong core, feel the hip. Put those together. Right jab, left cross. Jab and cross. Again, easy breathing, always coming back to guard your face. Let's take it a little faster. Jab, cross, jab. Elbow pulls back in. Easy shoulders and elbows. Little bob and weave, hands come up. And just avoid the punch. You don't have to get too low, but feel the waist. You can add a little punch up. Gentle, never extending too far. Come back to center. And bob, come all the way around. Draw a circle. Side to side, right and left. Then draw a circle. Good, left jabs. Drawing the elbow back in. And try a cross with your right hand. Feel the pivot of the heel, the hip as well. Let's put those together. So jab and cross. Jab and cross. Again. How you feeling? A little faster. Jab, go at your own pace. You don't have to match the music. And you're never fully extending the elbow, keeping the shoulders down. Easy breathing. Now right arm, elbow comes up and drops. Then left. Try it again. Right and left. You can go a little faster. Right, left. Stay at your own pace. I'm gonna slow it down. Here we go. Right, left. Right, you can stick to this pace or pick it up. Right and left. Uppercut, left and right. Lift and lift. So you're punching up under someone's chin, close to the body, or open out and go a little higher. Just feel good about this. Feel your core. A little closer to your body. Now a little further out, maybe a little higher punch, but draw back in. You ready for the bob and wave? Here we go. Side to side. Not too deep, but feel your waist. Feel those muscles in your core. We'll punch up side to side. Just reach. Bob and wave again. Have fun. Side to side. Guard your face. Then punch up, left and right. All right, right jab, left cross. Bob and wave. Add that punch. Left jab, cross. Bob and wave. Add that punch up and across. Good, draw a circle. Come to center. Elbow left and drop. That's it. Slow down. A few more slow, a little faster. Last time through, let's do a jab, cross. Bob and wave, side to side. Add that punch up. Good, left jab and cross. Bob and wave, having fun. Good, draw a circle. I'm really feeling this in my core muscles. Just two more circles. You're almost there. Good, now right slow elbow. Left. You can stick to this pace or go faster. Excellent. Jab and cross. Bob and wave. You can add that punch across. Jab and cross. Bob and wave. Good, add the punch. Now let's do a little uppercut, side to side, center. Punch, punch. Close to the body or a little further away, a little higher. You do what feels good. One more close to body. Then a little higher, a little further out. Come back in. Lots of core work here. Just bob and wave, side to side. Add the punch. Draw a circle. Bob and wave, side to side. Add the punch. Come to center, open and tap. How do you feel? How are your shoulders? Hands come behind your back. Chest is lifted, nod your head yes. Then look to the left, nod your head. And then to the right. Rotate your wrists. Take an easy march, slow. And then take a breath with me, you're almost done. Inhale and exhale. Shoulders back and down. Try this workout two to three times each week for the most benefit. I hope you can join me again. And don't forget to check out our live classes at the link below.