9 Boxing Combinations To Build Up Total Body Strength

If you want to get in fighting shape, now's your chance. But it's going to require more than just upper-body work. "I think that's a misconception about boxing," says Gina DiNapoli (shown here), creator of the JABS by Gina platform—and a routine for us at Health.com. People think it's all arms, but it's a lot of legs and core, too. "The power of each punch comes from the lower body," she says.

Here's a snapshot of some of the moves that will get you delivering hits and kicks like a pro.

Basic The Boxer's Stance

When you're not punching or kicking, you're in a boxer's stance—standing at a 45-degree angle with your dominant foot in the back and fists by your face with elbows in. You should bounce lightly on your feet.

Once you're ready to throw some punches, use your lower half to drive force through your fists. Do each of the following movements for 60 seconds, and rest for 30 to 60 seconds between exercises.

Repeat the full set of exercises for 3 complete rounds.

Jab + Cross

• From the boxer's stance, punch the front arm straight out, extending the arm fully and rotating the wrist so the palm faces down.
• Return your fist back to in front of your face and go back to the boxer's stance.
• Then, punch the back arm forward for a cross—pivoting the back foot, knee, and hip.
• Extend the arm fully while rotating the wrist so the palm faces down.
• Return your fist back to in front of your face and go back into your boxer's stance.

Alternate front arm jab and back arm cross for 60 seconds. Then, rest for 30-60 seconds.

Jab + Cross + Inchworm

• From the boxer's stance, punch your front arm forward for a jab, then return the fist to your face and go back into the boxer's stance.
• Punch the rear arm forward for a cross, then return the fist to your face and go back into the boxer's stance.
• Next, lower into a squat position, and place both hands on the floor.
• Walk your hands out into a plank position—keep your shoulders over your wrists, and form a straight line from your shoulders to your ankles.
• Pause, then walk your hands back to your feet
• Stand up from a squat position.

Repeat the combination for 60 seconds, then rest for 30-60 seconds.

Front Hook + Rear Hook

• From the boxer's stance, lift your front elbow to shoulder height—parallel to the floor and bent 90 degrees.
• Rotate through the front hip and foot to hook your front fist forward for the punch—maintaining a 90-degree angle.—Picture yourself hitting your opponent on the side of the jaw.
• Return your fist to your face and go back into the boxer's stance.
• Lift your rear elbow to shoulder height—parallel to the floor and bent 90 degrees.
• Rotate through the back hip and foot to hook your back fist forward for the punch.
• Return your fist to your face and go back into the boxer's stance.

Alternate between the front hook and rear hook for 60 seconds, then rest for 30-60 seconds.

Front Hook + Rear Hook + Pushup

• Start in the boxer's stance.
• Perform a front hook movement, then return your fist to your face and return to the boxer's stance.
• Perform a rear hook, then return your fist to your face and return back into the boxer's stance.
• Lower into a squat.
• Place both hands on the floor in front of you and jump or step your feet back into a plank position—keeping your shoulders over your wrists, forming a straight line from shoulders to heels.
• Lower your body to the ground, maintaining your plank.
• Press the floor away to come back up, completing a push-up.
• Jump or step your feet toward your hands and stand up fully.

Repeat the combination for 60 seconds, then rest for 30-60 seconds.

Front Uppercut + Rear Uppercut

• Start in the boxer's stance.
• Drop down slightly and pivot on your front hip to drive your front fist straight up—performing a front uppercut.—Picture yourself hitting your opponent under the chin.
• Return the fist to your face and go back into the boxer's stance.
• Drop down slightly and pivot on your back foot and hip to drive your back fist straight up to perform a rear uppercut.
• Return your fist to your face and go back into the boxer's stance.

Alternate between the front and rear uppercuts for 60 seconds, then rest for 30-60 seconds.

Front Uppercut + Rear Uppercut + Duck

• Start in the boxer's stance.
• Perform a front uppercut, then return your fist to your face and go back into the boxer's stance.
• Perform a rear uppercut, then return your fist to your face and go back into the boxer's stance.
• Next, send your hips down and back so you move into a shallow squat position—keeping your fists at your face and your elbows close to your body for a duck.
• Stand back up—make the movement quickly.

Repeat the combination for 60 seconds, then rest for 30-60 seconds.

10 Jabs + 10 Crosses + 10 shoulder taps

• Start in the boxer's stance.
• Punch your front arm forward for a jab—return your fist to your face and go back into the boxer's stance.
• Punch your rear arm forward for a cross—return your fist to your face and go back into the boxer.

Continue alternating jabs and crosses for 10 reps.

• Next, lower into a squat position.
• Place both your hands on the floor.
• Jump or step your feet back into a plank position—keeping your shoulders over your wrists, forming a straight line from your shoulders to your heels.
• Tap the left shoulder with your right hand, and place the hand back down onto the floor.
• Tap the right shoulder with your left hand, and place your hand back down onto the floor.

Continue alternating for 10 reps.

Repeat the entire combination for 60 seconds, then rest for 30-60 seconds.

10 Front Hooks + 10 Back Hooks + 10 Seconds Fast Feet

• Start in the boxer's stance.
• Perform 10 front hooks—remember to return your fist to your face and move back into the boxer's stance between each front hook movement.
• Perform 10 rear hooks—remember to return your fist to your face and move back into the boxer's stance between each front hook movement.
• Lower into a shallow squat position by sending your hips down and back.
• Stay in your squat position and be light on your feet.
• Run in place—as fast as you can—for 10 seconds.

Repeat the entire combination for 60 seconds, then rest for 30-60 seconds.

2 Roundhouse Kicks + 2 Squat jumps

• Start in the boxer's stance.
• Drive your front heel toward your butt and, then, with a pointed toe, kick your front foot straight out to perform the roundhouse kick.
• Return the foot to the ground.

Repeat two roundhouse kicks with the same leg.

• Lower into a squat position by sending your hips down and back—keep your hands in front of you at chest level.
• Explode up out of the squat by straightening your legs and lowering your arms to your sides
• Then, land softly back into a deep squat position.

Alternate 2 kicks and 2 jumps for 30 seconds on one side.

Then, switch to the other side, performing the kicks with your other leg. Alternate kicks and squat jumps for another 30 seconds, then rest for 30-60 seconds.