Boxing Arm and Shoulder Workout

Here’s a brief but effective workout for building up your arm and shoulder muscular endurance. For those of you involved in combat sports, you’ll find that this drill will increase your punching power by strengthening the tendons and ligaments deep within the joints. Gone are the days of your arms being dead at the end of the round. For the ladies, you can use this workout to get rid of the ‘Olive Oil’ arms, and you don’t have to worry about getting to “bulky” ( As most women do). Since you will be working at a high intensity for 30-second bursts, there is an automatic conditioning element built into it. Like other forms of interval training, you are not counting repetitions; just try to get as much work in as possible in the 30-second block. Oh Yeah, Don’t be half-rep McGee either, use good form with a full range of motion.

For those of you who are not familiar with Jeff Fenech, he is a retired Australian boxer, a three-weight World Champion, and currently, a trainer. His most notable fight came against Azumah  Nelson in ’91, which was the featured undercard bout on the Mike Tyson/Razor Ruddock card. After twelve grueling rounds, the fight was declared a draw. Non-stop action, Fenech just kept comin’ at him. Pull it up on Youtube, good stuff. Ironically, the then-retired Fenech became Tyson’s trainer in 2005, trying to resurrect the ex-champion’s career. This guy’s been in the game for many,many years and knows what works as far as training goes. The only thing he might not be too up on is athletic apparel, as is evident by the spandex pants in the video. Wouldn’t be my first choice, but hey….. whatever blows your hair back right? Well, getting back to the task at hand, this is the way that I like to put it together for a brief and intense workout:

  1. Bas Rutten MMA all-around fighting CD, 4-8 rounds. Then…
  2. Boxing Arm and Shoulder workout, 4-8 rounds. Then…
  3. Core work. Usually the P90X ab ripper.

That’s it. 25-30 minutes continuous work with minimal rest peroids. Hit it hard and fast and be done. Simple as that.



6 thoughts on “Boxing Arm and Shoulder Workout

  1. Jacob

    Hey man, love the site. I did the shoulder workout last night. Wasn’t too difficult but I was probably using only 1.5#. Will up the weight tonight and see how much of a difference it makes.

    Keep it up!

    1. me Post author

      Jacob, glad u liked it. Definetly try to up the weight to make it harder. Try to do this three to four times a week for the next 4-5 weeks. Always try to make progression. You can:
      1). Increase weight
      2). Increase # of reps on each exercise in the 30-second block.
      3). Do more total rounds. For instance, when I started I would only do the required four rounds. As the weeks and months passed, I eventually got up to 8 rounds.

      This is a great conditioner and it’s cool because you’ll look forward to doing it.

      1. Jacob

        Ok so I just finished one round with 5 pounds on each hand. That shits brutal. Even though my martial art is predominately kicks I’m definitely going to incorporate this into my regular routine. Great for the punches. Would love to find something like this for kicks now!

        1. me Post author

          Jacob, I did some Thai boxing a while myself. As far as kicks go, try using some light ankle weights. Don’t throw regular kicks with them though, you’ll be asking for injury. Instead, try doing some slow, deliberate kicks w them. For instance:

          Stand next to a chair w ankle weights on. You’ll start w straight front kicks. Very slowly, lift your right knee up while keeping your back straight. Try not to lean back. Then, with your knee raised up, slowly extend your leg straight out in front of you until it is fully extended. Concentrate your force at the end of the kick by tensing your body up at the “imagined” point of impact. Do 20-25 reps each leg. This will safely build your kicking muscles up. These are drills inspired by Bill “superfoot” Wallace. They work great. Look him up.


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