Cupid’s Core Workout For Boxers | Valentine’s Day Exercises

Cupid’s Core Workout For Boxers | Valentine’s Day Exercises

Show your body some LOVE this Valentine’s Day with a 14-minute core strengthening workout you can do anywhere. Cupid’s ready, are you?

Published: February 8, 2022

Topics: Strength & Conditioning, Training

Author: Emma Comery

February is here, and love and sweat are in the air! Let’s celebrate Valentine’s Day this year by showing our core some love with a routine you can do at-home or the gym.

This core-strengthening workout is a quick way to break a sweat, boost your mood, and improve core strength in time for the romantic holiday. The exercises you’ll complete in this workout will target your abs, obliques, pelvis, and the multifidus muscle that runs along the back of your spine.

Core strength is essential for boxers and kickboxers. Add this mini workout to your boxing and kickboxing training with a good sweat session before date night, working off that box of chocolates and candy hearts, or any day of the year!

Cupid’s 14-Minute Core Workout

Be Mine Warm-Up (1 minute)

Jump Rope

  • Hold a jump rope in your hands at hip-level then raise your arms above your head to propel the rope forward

  • Jump over the rope as it hits the ground, allowing it to swoop beneath your feet

  • Continue this motion for 1 minute

Zero-Equipment Option: High Knees

  • Stand with your feet hip-width apart

  • Bring your left knee up to your chest

  • Switch to bring your right knee to your chest

  • Repeat, alternating knees, at a sprinting pace for 1 minute

XOXO Workout: 3 Rounds (9 minutes)

Boxer Sit-Ups

Bicycle Crunches (30 seconds)

  • Begin with your lower back pressed to the floor and your head and shoulders slightly lifted

  • With your hands on the sides of your heads (not behind), lift and extend one leg

  • Lift the opposite leg and bend it towards your chest

  • Twisting through your core, touch your opposite elbow to your raised knee in a crunch motion

  • Lower your arm and leg at the same time, then repeat the motion on the opposite side

  • Repeat slowly and fluidly, mimicking a pedaling motion for 30 seconds

Sit-Up + Jab - Cross | Sit-Up + 1 - 2 Combo (30 seconds)

  • Begin on your back with your knees bent and feet flat on the floor

  • Engage your core, sit up, and throw a jab-cross combination over your knees

  • Lower back down and repeat for 30 seconds

Equipment Option: Place your feet on either side of the base of your punching bag and throw your jab-cross combo on the bag.

V-Ups (30 seconds)

  • Begin lying on your back with your legs extended and your arms extended overhead

  • Engaging your core, sit up, lifting your arms and legs toward each other at the same time

  • Slowly lower back down until your arms and legs are hovering an inch off the ground, and repeat for 30 seconds

Leg Raises (30 seconds)

  • Begin on your back with your legs straight out and together

  • Keeping your legs together and your lower back pressed to the floor, slowly raise your legs up until your bum comes off the floor

  • Slowly lower your legs down to hover over the ground, then repeat for 30 seconds

Tip: Place your hands underneath your tailbone for lower back support.

Inchworm Push-Ups (30 seconds)

  • Stand with your feet shoulder-width apart

  • Bend at the hips and touch your hands to the floor

  • Walk your hands out into a high plank position

  • Bend your elbows and lower your chest to the floor in a push-up

  • Walk your hands back to your feet and repeat for 30 seconds

Rest (30 seconds)

Repeat 3x

Sweet Final Round: AMRAP Core Finisher (3 minutes)

Ready to crush this core workout and celebrate Valentine’s Day feeling good in your skin? Let’s top off this core-strengthening routine with a 3-minute AMRAP finisher! AMRAP stands for As Many Rounds As Possible, so the idea is to repeat the exercises below without rest for three minutes straight. Challenging? Yes! Worth it? Absolutely!

Set your timer for 3 minutes and finish strong!

Accordion Side Crunch (12 each side)

  • Begin on your side with one arm outstretched

  • Crunch your core and bring your knees in at the same time

  • Keep your feet off the floor, knees together, and use your extended forearm to support your balance

  • Complete 12 reps then repeat on the other side

Mountain Climbers (12 reps)

  • Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged

  • Pull your right knee into your chest

  • Switch legs and bring your left knee into your chest

  • Keeping your hips down, repeat at a sprinting pace for 12 reps

Side Plank With Lift (12 each side)

  • Begin lying on one side, propped on your elbow and forearm

  • Stack your shoulders over your elbow, and your legs atop one another

  • Raise your hips to create a straight line with your body from head to heels

  • Brace your core, engage your glutes, and slowly lower your hip to tap gently on the floor

  • Repeat lifts for 12 reps

  • Switch sides and repeat for 12 more reps

Burpees (12 reps)

  • Stand with your feet shoulder-width apart and your weight in your heels

  • Bend your knees and push your hips back into a squat

  • Drop your hands to the floor in front of your feet and jump your feet back into a high plank position

  • Lower down into a push-up

  • Explode back up into a jump squat with your hands over your head and repeat for 12 reps

Cutie Cool Down (1 minute)

Cobra Pose (30 seconds)

  • Start on your stomach with your palms to either side of you, in-step on the ground, and legs extended behind your hip

  • Engage your quadriceps and continue to press the tops of your feet into the floor

  • Place your hands by your lower ribs and align your wrists underneath your elbows

  • Hug your elbows into your sides, roll your shoulders down your back, and lift your chest

  • Spread through your collarbones

  • Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long

  • Hold for 30 seconds

  • Slowly release down to the mat

Child’s Pose (30 seconds)

  • From a kneeling position, bring your big toes together and spread your knees out wider than your torso

  • Fold forward from the crease of your hips and place your forehead on the floor

  • Place your arms by your sides or extend them out forward with your palms facing down

  • Drop your hips back toward your heels

  • Close your eyes and continue to inhale and exhale deeply

  • Hold this pose for 30 seconds

Just fourteen minutes of work, and your core will be feeling the burn and the love!

Show Yourself Some Love

Strong and confident summer bodies are built in the winter, so put in the work now, push yourself to be stronger and faster than yesterday, and then celebrate all of your tremendous progress. For more quick mini workouts, visit the FightCamp Blog and YouTube Channel. Our trainers consistently share new training routines for boxers of all ages and fitness levels.

Emma Comery

Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.

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