Box your way to a better body

Don't just pummelthe bag. “A great boxer has to have focus, coordination, power, speed and endurance,” says Michael Olajide Jr., a former champion middleweight boxer.

THE WORKOUTS

UFC POWER PUNCHES
Your coach: Frank Mir, Ultimate Fighting Championship heavyweight

Whether you’re facing UFC star Wanderlei Silva in a cage match or a 35-kilo bag in your basement, the same rules apply: “Once you’re warmed up, you should be throwing each punch at full blast,” says Mir, a former UFC heavyweight champ. He uses this demanding six-round routine to build mental and physical tenacity.

Grow your intensity Clock each round at three minutes, resting for one minute between rounds. From round three, you’ll add one punch to your sequence.

LAPD PRECISION PUNCH
Your coach: Tim Collins, trainer, Los Angeles Police Department

The perfect pop is built on posture and bone alignment, not fist strength. Use this routine to refine your form.

1. Set the stance Leading with your non-dominant leg, position your feet shoulder-width apart, with the toe of your dominant foot in line with the heel of your non-dominant foot. Your head extends over your shoulders and your shoulders over your hips. Your knees are slightly bent.

2. Throw the blow Step forward with your lead foot and extend your non-dominant arm so that your shoulder, elbow, wrist and front two knuckles are in alignment. Your punch and your foot should land at the same time. Follow up with a cross, regaining with your rear foot the distance you took in your first step. Then come back to your original stance.

3. Connect the punches Repeat the sequence, shadowboxing for three minutes. Then do another three-minute round of the same sequence, this time on a heavy bag. That’s a set; complete three sets, building speed each time. “When you master the strike, it should feel like you’re snapping your target with a wet towel,” says Collins. Rest for one minute between rounds.

MIDDLEWEIGHT LIGHTNING HANDS
Your coach: Michael Olajide Jr.

Shadowboxing allows you to rack up high reps without the resistance of a bag to slow your punches. “You’ll tone your shoulders, back and core, which will help you throw faster punches,” says Olajide.

Hit on beat Play five songs that have strong rhythms and last 3-4 minutes each. On every fourth beat (count out loud to keep yourself on track), unleash one of the punch combinations below, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.