Back

3 Month Summer Body Workout Plan For Women: Month 1

With summer just around the corner, everyone starts thinking about getting that perfect summer body. Women especially feel the pressure to sculpt and shape that ideal bikini body before they even think about hitting the beach.

Any body is a beach body. The best female workout plan is one that focuses on fitness, which is all about healthy habits and self-confidence. Your workout plan should be about improving your overall physical and mental wellbeing, which will have dramatic effects on your appearance.

Boxing training is an excellent at-home workout for women because it is all about increasing strength, stamina, and confidence while obliterating stress. That said, yes, boxing will get you in the best shape of your life – but the most important thing is that you will feel amazing doing it.

Month 1

For the first 30 days, we’re going to do an introduction to boxing training to ease you into the healthy habits of a fitter lifestyle. Plan on working out four (4) days a week, taking rest days in between. You can choose your training day activities in any order. These routines require minimal equipment so it’s easy to get started right away!

Weekly Schedule

Training Day 1

Spend one day practicing your jump rope skills. Jumping rope is a favorite for boxers because it increases endurance, improves coordination, and it’s also fun!

Jump Rope Drills (20 minutes)

Criss-Cross Arms (10 minutes)


  • Alternate crossing one arm over the other arm mid-jump
  • Get into a comfortable rhythm jumping naturally
  • Bring one hand over the other hand as the rope comes down in front of you
  • Uncross your arms again as you bring the rope up behind you

High Knees Jumps (10 minutes)

This drill is about perfecting your timing with the jump rope.

  • Bring both of your legs as far up towards your chest as you can on every jump
  • For an added challenge, try jumping at a faster pace

Training Day 2

Footwork is an essential aspect of boxing training. Being able to move swiftly on your feet means you can avoid any punches that come your way. In addition to a jump rope, an agility ladder is an excellent tool for practicing your footwork while getting a great workout.

Agility Ladder Drills (30 minutes)

Ins and Outs (15 minutes)


  • Stand at one end of the ladder
  • Step into the first square with your right foot, then your left foot
  • Step your right foot out of the square to the right side, followed by your left foot to the left side
  • Repeat with the remaining squares as you continue down the ladder

Crossovers (15 minutes)


  • Stand to the right side of the first square
  • Cross your right foot over your left foot into the square
  • Bring your left foot behind and step to the other side of the ladder
  • Take your right foot out to stand fully on the left side of the ladder
  • Start crossing your left foot over your right foot, this time to step into the second square
  • Repeat down the ladder

Training Days 3 & 4

Shadowboxing is the best way to familiarize yourself with boxing moves. You want to use these days to practice the six (6) basic boxing punches and get comfortable with some basic boxing punching combinations – even without a bag, you will feel these workouts!

Shadowboxing Drills (30 minutes)

Drill 1 (10 minutes)

 

Double Jab – Cross (1 - 1 - 2)


  • Assume fighting stance
  • Extend your lead arm in a jab punch, snap back and repeat with a second jab
  • Follow-up with a cross from your rear arm
  • Return to fighting stance and repeat

Drill 2 (10 minutes)

Jab – Bob and Weave – Rear Hook (1 - Bob and Weave - 4)


  • Assume fighting stance
  • Throw a fast jab and bring your hand back to your face
  • Duck into a bob and weave
  • Hit a powerful rear hook to neutralize your opponent
  • Return to fighting stance and repeat

Drill 3 (10 minutes)

Lead Uppercut – Rear Uppercut (5 - 6)


  • Assume a lower fighting stance (use your leverage to punch upwards)
  • Use the power from your legs to drive your lead fist in an uppercut
  • Dip back into a low fighting stance to deliver a rear uppercut
  • Get into an up-and-down rhythm and repeat

Like jump rope and footwork drills, boxers of all levels incorporate shadowboxing into their training. Check out FightCamp Trainer Aaron Swenson explain the importance of shadowboxing and go through some more great drills for you to try.
Boxing training is one of the most effective ways to get in the best shape of your life, any time of year. If your goal is to get fit for summer, committing to a variety of boxing drills is a great choice. Remember to always listen to your body – push yourself, but don’t forget recovery days!

Once you have completed your 30 days of boxing training be sure to keep up the good work and put your training to the test in month 2 and month 3 workout routines!

Related Articles


3 Month SUMMER Body Workout Plan For Women: Month 2
3 Month SUMMER Body Workout Plan For Women: Month 3
Why Training Like a Boxer Gets You In Amazing Shape
QUICK 15-Minute Summer Workout Routine
BEST 20-Minute Beginner Boxing Workout for Women
30-Minute Boxing HIIT Family Workout With Shanie SMASH
6 BEST Boxing Resources For Women
Get #ShanieSmashed: 7-Day Full-Body Strength Workout


The Author: Mollie McGurk is a fitness enthusiast who has trained in boxing, HIIT boxing, kickboxing and MMA for over 10 years. Her local boxing gym has hosted champion instructors including the ‘Iceman’ John Scully and Israel ‘Pito’ Cardona. Mollie has also studied personal training through the National Academy of Sports Medicine (NASM) program.

Back to Boxing Workouts & Drills