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Fitness & Health

Shape up Like Rocky with This No-Equipment Needed Boxing Workout in Honor of the Film’s 40th Anniversary

Updated

Everett

The original Rocky turned 40 on November 21, and since then boxing has become mainstream as a workout favored by the likes of Gigi Hadid, Demi Lovato and Adriana Lima.

“At the end of the day, it just works,” celebrity trainer Noah Neiman tells PEOPLE of why boxing has such staying power. “The things that come back are the things that keep people enthused. If you’re enthused you’re going to stay committed, and if you stay committed you’re going to see the results.”

“On top of that there’s a certain level of confidence and muscle coordination that comes with learning how to box,” he continues. “It’s a fluid motion that your body responds really well to.”

Neiman — who is as an ETB Elite Trainer and co-owner of NYC’s Rumble boxing — explains that even though people associate boxing with working the arm muscles, it’s actually a full-body workout.

Noah Neiman
Eat the Bear

“All that punching power comes from your legs, your glutes, your core,” he says. “When you develop those really structurally important muscles and learn how to generate power from the midsection, the most powerful part of your body, you become a stronger and healthier human being.”

WATCH: Broadway’s New Rocky Is Pretty Darn Cute

And you don’t need any equipment to reap the benefits of a boxing workout. Neiman has created a Rocky-inspired workout you can do at home to tone every part of your body:

WARM-UP
3 X 3 minute rounds. Rest 30 seconds in between each round.

Round 1
30 seconds of jumping jacks
30 seconds of pretend jump ropes
30 seconds of squats
30 seconds of hip thrusters
30 seconds of sit-ups with 4 punches thrown at the top of the sit-up
30 seconds thrusters (the part of the burpee where you jump back to standing position): Stay low in the squat as you jump your feet to the outside of hands

Round 2
30 seconds of boxer jacks (like jumping jacks but you alternate clapping under your hamstrings as you bring your knee above belly line)
30 seconds of high knee jump ropes
30 seconds of lunges
30 seconds of push-ups
30 seconds of bicycle crunches
30 seconds of mountain climbers

Round 3
45 seconds of jump rope
45 seconds of prisoner squat twists
45 seconds scissor kick toe touches
45 seconds Boxer Burpees (get into fighter stance, throw 4 straight punches, squat down into a pushup, jump back up switching your lead foot, repeat)

WORKOUT
10 X 3 minute rounds resting 30-60 seconds in between each round. Repeat the exercises for 3 straight minutes. If you finish once, start another circuit, repeat until the 3 minutes is up. If time is given instead of repetitions; just follow that time. 

Round 1: Legs and Abs and Back
20 squats
10 jump squats
30 alternating bird dogs

Round 2: Legs and Abs
20 alternating lunges
10 alternating side lunges with 3 high knees in between each lunge
10 sit-ups touching opposite elbow to opposite knee at top

Round 3: Glutes
30 hip thrusters
30 frog pumps
30 alternating straight leg kickbacks

Round 4: Abs
30 seconds walking plank
30 seconds of push-ups
30 seconds of compound crunches
30 seconds of oblique leg raises
30 seconds of oblique leg raises opposite side
30 seconds of butterfly sit-ups

Round 5: Arms
45 seconds of hand walkouts to push-up position
45 seconds of bench dips
45 seconds of alternating shoulder taps in high plank
(Repeat this circuit twice)

Round 6: Conditioning Round
20 pretend jump ropes
20 alternating lunge jumps
20 high knees
1 boxer burpee
*Repeat for 3 minutes adding 1 burpee every time you complete the circuit

Round 7: Conditioning Round
20 A-skips
20 alternating side lunges
20 twisting mountain climbers driving knee to opposite elbow

Round 8: Reverse Push-up and Sit-up Pyramid
10 push-ups
10 crunches
9 push-ups
9 crunches
8 pushups
8 crunches
*Repeat this descending pyramid until 3 minutes is up

Round 9: Squat Challenge
Perform as many squats as you can for 3 minutes

Round 10: Hybrid Finisher – Crazy 8’s
8 alternating back lunges
8 boxer sit-ups (throwing 4 punches at the top of the sit-up)
8 boxer burpees

COOL DOWN
Take 5-10 minutes to unwind. This is your time. No agenda, just loosen your body up and release the tension you just worked up.

Post-Work Out Rocky Road Recovery Shake
Scoop of Eat the Bear Naturally Whey (Chocolate) (20 grams of grass-fed, non-GMO protein)
1 cup almond milk (heart healthy)
Small handful of walnuts (boasts omega oils that sharpen your mind)
1 tbsp. honey (natural athletic performance enhancer)
¼ tsp. marshmallow root (heals bruises, while soothing muscle aches, sprains and inflammation)
Handful of ice
3 marshmallows (optional for more defined Rocky Road flavor)