SportBoxer's Engine
A 45-minute boxing conditioning session that builds the engine rather than the technique. Five rounds of jump rope open it, shadow boxing keeps the shoulders working through fatigue, explosive push-ups and medicine-ball rotational throws train punching power, and Russian twists plus fast feet finish the core and footwork.
Boxer's Engine at a glance
- Level
- Intermediate
- Duration
- 45 minutes
- Exercises
- 6
- Estimated burn
- ~550 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Shoulders, Core, Chest, Calves
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Boxer's Engine
- 5 × 90s
- 2Shadow Boxing4 × 60
- 3Explosive Push Up4 × 10
- 4Medicine Ball Rotational Throw4 × 12
- 4 × 20
- 6Fast Feet4 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Boxer's Engine
Run it in rounds like a fight: work the interval, rest 60 seconds, repeat. Shadow boxing is not a rest period — keep the hands up and the feet moving. The rotational throws are the power lift here, so throw them hard and early rather than grinding them at the end.
Boxer's Engine — questions
How long does Boxer's Engine take?
About 45 minutes from the first set to the last. The session contains 6 exercises and burns roughly 550 kcal for an average trainee.
What equipment do you need for Boxer's Engine?
Bodyweight, plus a bar or bench for a few movements. The session is built around Jump Rope, Shadow Boxing, Explosive Push Up and more, and every exercise comes with a demo video in the GymiaFit app.
Is Boxer's Engine suitable for beginners?
Boxer's Engine is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Boxer's Engine work?
Shoulders, Core, Chest, Calves. 6 exercises, starting with Jump Rope, Shadow Boxing, Explosive Push Up.
Is Boxer's Engine free?
Yes. Boxer's Engine is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Boxer's Engine into the GymiaFit app — free, no account tricks, no paywall.
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