Sweat Buddies

Float like a butterfly, sting like a bee, ramp up your boxing, release your inner Ali

There’s nothing like the motivation of a workout partner to push you beyond your toughest physical threshold. Even when you want to quit, somehow, that friend’s encouragement helps you dig deep and elevate that little reserve you have left.

The extra push moves you from exhausted to exhilarated, from weak to strong and rising up for more. The great news is, whether you love or hate your workout partner, this sweat buddy boxing workout is exactly what the fight doctor ordered.

I have been punching with RG from Headrush Training centre for well over a year and I am hooked (no pun intended). Boxing is just as technical as it appears on television, but that doesn’t have to prevent you from incorporating the foundation into your fitness routine. The basic elements in this workout are designed to challenge you physically, mentally and emotionally (depending on what kind of mood you and your partner are in that day). And you don’t require a gym or a lot of space. All you need is boxing gloves, hand pads and your buddy for a rapid-fire, high energy blast of pugilistic perfection. So, let’s ring the bell for Round 1.

Time to get punching!

SJ & RG’s Sweat Buddies Boxing Workout


  • Partners alternate roles as pad holder and puncher after each round before moving to the next exercise.
  • Complete 3 rounds each (3 minutes active/one minute rest).


3 Minutes — Shadow Boxing

  • Assume your boxing stance: feet a bit more than shoulder-width apart with your lead foot 4-6 inches ahead of the back foot. Keep your knees bent and the weight on the balls of your feet.
  • Hands up! Make fists (with thumbs out) and hold your knuckles at your cheekbones, elbows tight to the ribs on both sides.
  • Find your rhythm by shifting your weight back and forth from your left foot to the right. Work in the punches with your rhythm. Practice by facing your partner so you can watch each other’s technique and begin to visualize the upcoming workout.



  • In your boxing stance, throw a straight jab. Slide your lead foot forward about 4 inches while extending the lead arm. Rotate the fist from palm-against-the-cheek to palm-toward-the-floor as your arm extends. Land with the knuckles, chin down and head in the “pocket,” looking straight down your arm.
  • The cross is your power punch, thrown with the opposite hand of the jab. For the cross, rotate your shoulders and hips to generate power, lifting your back heel off the ground, but not your toes. Fully extend your arm from the shoulder through the wrist.
Photo: Brynn Campbell


  • Maintain your boxing stance with arms cocked. Pivot your hips, rotate your upper body and, with a bent elbow, drive your arm from the shoulder across your body and follow through with your punch into the pad. Keep your punch parallel to the floor.
  • Throw hooks with alternating hands. Mix in a few double-shots with the same hand.
Photo: Brynn Campbell


  • Get closer to the pad holder. Knees bent, quickly lower your arm to hip height and drive it upward, generating extra power with your legs. Rotate your hips and torso, landing your knuckles directly on the hand pad with your wrist locked straight.
  • Throw uppercuts with alternating hands.
Photo: Brynn Campbell


3 Minutes

From your boxing stance, throw a straight jab and a cross. Lunge into your legs and roll (duck) to your power side. As you come up, throw an uppercut.

Photo: Brynn Campbell


50 sit-ups

  • Lay on your back with your sweat buddy holding pads and stepping (lightly) on your toes. Sit up and throw a jab and a cross before laying back down on the mat or floor.
  • Repeat, repeat, repeat.
Sit up
Photo: Brynn Campbell


2 Repetitions

  • Crunches — 30 seconds
  • Leg Raises — 30 seconds
  • Bicycle — 30 seconds
  • Repeat.
Leg Raises
Photo: Brynn Campbell

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