As for weights, your body is your best friend. “Boxers do some leg work – squats and deadlifts – to build lower body strength,” says Luis, “but mostly it’s about explosive, bodyweight exercises: plyometric press-ups, box jumps, pull-ups.” A great punch is about speed more than strength and mirror muscle only slows you down.

Punch Bag

Hitting a heavy bag works every muscle in your body. At least, it does if you do it properly. “It’s particularly good for developing the body’s core through rotational training,” says Trevorrow. “That helps with achieving a six-pack, but is also brilliant for preventing injuries in the outside world, which are often caused by twisting.”

Unlike pad word, in which you move around with a partner and throw combinations at their hands, you can get a full-body bag workout without a training buddy. For the below workout, punch for three-minute rounds, with a minute’s rest. Work for 12 rounds as your cardio day, or finish a gym session with four-to-six rounds.

• Range: move around the bag and pick your shots. Work on your body position and footwork.
• Southpaw: switch stances and throw combinations. This helps your coordination and means you don’t only work in one plane of rotation.
• Move your head: after every punch, move your head. Use your feet and body to dodge punches and get in position to throw your own.
• Fight pace: keep moving, keep punching. If you aren’t throwing your hands, you should be stepping out of range.
• Fight pace.
• Fight pace.
• Fight pace.
• Fight pace.
• Fast hands: where you hit doesn’t matter, but your hands should be flying. Try to keep your fists landing at head height.
• Do damage: throw every punch as hard as possible. Make every one a knockout.
• Slip punches: dodge and weave. Throw the occasional counter but this all about keeping out of the way. Make sure your head and shoulders are always moving.
• On the inside: your legs should be heavy by now, so step up against the bag and throw punches from close range.