RJ Boxing S & C Dynamic Warm Up
- Ravi Deol
- Jun 18, 2025
- 1 min read
Updated: Jun 22
Prepare the Body for Explosive Boxing Performance
A proper boxing warm-up helps prepare the body for speed, movement, power and reaction before training or sparring. The goal is not to create fatigue but to increase blood flow, activate key muscle groups and improve movement quality before high intensity work.
This RJ Boxing S & C Dynamic Warm Up is designed to improve mobility, coordination and stability for boxing specific movement demands.
Use this warm up before:
· Boxing training
· Strength and conditioning sessions
· Sprint work
· Sparring
Exercise | Volume |
Jumping Jacks | 20 secs on/10 secs off x3 |
High Knee Marches | 20 secs on/10 secs off x3 |
Lunge Twists Stationary | 20 secs on/10 secs off x3 |
Rotational Squat Jumps | 30 Sec |
Lung | 10 yds each way |
Reverse Lunges | 10 yds each way |
Lateral Lunges | 10 yds each way |
Bodyweight Squats | 10 reps |
Single Leg Hip Raises | 8-10 reps each side |
Heel to Walk/Calf Walk | 10 yds |
Open the Gate Walks | 10 yds |
Close the Gate Walks | 10 yds |
Band Walks Forward and Reverse | 10 yds |
Lateral Band Walks | 10 yds |
This dynamic warm up forms part of the complete boxing strength and conditioning program. View the full 2 day and 3 day boxing strength and conditioning program here.
👇🏾 Watch more: Strength & Conditioning for Boxing Playlist
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