Boxing and Martial Arts
The typical boxing and martial arts training session stimulates all muscle groups, and provides the perfect combination of aerobic (with oxygen) and anaerobic (short-burst, without oxygen) exercise. Indeed, the boxers' workout is guaranteed to get anyone into the best shape of their lives.

To perfect the basic boxing skills while developing the stamina to survive three, three-minute rounds of sparing (actual fighting in a controlled gym-setting to prepare for the real thing), one needs to be supremely conditioned and strong enough to throw powerful punches from round one through to three.

The boxing workout improves every type of physical capacity: strength, power, coordination, aerobic fitness, anaerobic fitness and endurance. Exercises that are emphasized include, heavy bag, speed-ball spring-ball and medicine-ball work, skipping, running, weight-training (calisthenics mainly), and wind-sprints.