Intermediate Workout

Sit Up Boxer

Now that we have pushed your upper and lower body with some moderately intense exercises we are going to work on building core strength.

The Sit Up Boxer is one of my personal favorite exercises because it isolates your abdominal and oblique muscles well. In addition, there is a punching act to this exercise, which makes the exercise more interesting to perform.

Even better, all you need for the Sit Up Boxer is a full mat or a carpeted area. You can hold dumbbells in each hand if you want to make this workout more challenging.

First, sit on the ground with only your heels on the ground.

Hold your arms out in front of you with your elbows bent comfortably at about 90 degrees.

While keeping your heels on the ground, lean your upper body slowly back and stop right before your shoulder blades touch the floor.

Once you have reached the end of this position, bring your trunk slowly back up to the starting position.

As you return your trunk back to the starting position, take one hand and punch about six to 10 inches over the opposite knee, then twist and punch your other hand six to 10 inches over the other knee.

Lower your upper body towards the floor to begin the second repetition.

Perform three sets of 10 to 15 repetitions of the Sit Up Boxer. If you can comfortably perform three sets of 15, then you should hold a dumbbell or another small weight in each hand when performing this exercise to make it more difficult.

Next Intermediate Exercise: Shoulder Circles »


Tips for Sit Up Boxer

  1. Always move your trunk backwards slowly so that you can benefit from the eccentric, or down, movement. I would prefer that you move your body up slowly, but you can move your body up fast if this makes the exercise more fun for you.

  2. Always keep your heels on the ground when performing the Sit Up Boxer.

  3. Perform three sets of 10-15 repetitions.