Ippo Makunouchi Boxing Workout: Become a Boxing Champion!
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In this segment of the Anime Training series, we are covering the boxing workout inspired by Ippo Makunouchi from the anime series, “Hajime no Ippo”.
This workout will be different from any other martial arts workout we’ve done in the recent months, simply because this will be focused on boxing.
So for this workout, we will combine both skipping rope, boxing, and calisthenics all in one!
Since we’ve already covered the entire Ippo breakdown, we will go straight to the workout in this article.
And in case you missed the breakdown, you can check it out here.
Want to learn more about Martial Arts Training?
You can check out the complete guide on proper strength training for Martial Arts Performance.
And for those who want to check out our awesome free workouts, you can check them out here:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout is strictly martial arts and performance training. It is split into different phases. This will be one repeatable workout that you can use with any workout on our index that you see as the best fit.
This will be a complete martial arts routine inspired by Ippo Makunouchi.
With that being said… let's get into it!
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Workout frequency: 1 day (repeatable)
Training description: This workout will combine both jump rope, boxing and calisthenics to mirror Ippo’s performance.
Phase 1: Jump Rope and Boxing
Jump Rope Warm-Up (5 minutes)
Basic jump
High knees
Double-unders
Shadowboxing (3 rounds of 3 minutes each, 1-minute rest between rounds)
Focus on footwork, head movement, and combination punches
Visualize an opponent and practice defensive maneuvers
Heavy Bag Work (3 rounds of 3 minutes each, 1-minute rest between rounds)
Round 1: Jab, cross combinations
Round 2: Hook and uppercut combinations
Round 3: Freestyle (incorporate all punches and movement)
Weighted Shadowboxing (3 rounds of 3 minutes each, 1-minute rest between rounds)
Use light dumbbells (1-2 lbs) for added resistance
Focus on speed and endurance
Jump Rope Intermediate (5 minutes)
Alternate feet
Criss-cross
Side swings
Phase 2: Jump Rope and Calisthenics
Jump Rope (3 minutes)
Freestyle jump to maintain heart rate
Calisthenics Circuit (3 rounds, minimal rest between exercises)
Push-Ups (15 reps)
Pull-Ups (10 reps)
Dips (12 reps)
Squat Jumps (15 reps)
Plank (1 minute)
Jump Rope Advanced (5 minutes)
Speed jump
Double-unders
Alternate foot high knees
Calisthenics Finisher (3 rounds, minimal rest between exercises)
Sprawl Burpees (10 reps)
Mountain Climbers (30 seconds)
V-Ups (15 reps)
Cool Down and Stretching (5-10 minutes)
Full body stretching focusing on shoulders, arms, legs, and back
Deep breathing exercises to relax the muscles
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