March 2017 | Box N Burn Academy

Fun & Highly Effective Style of Boxing for Fitness for All Fitness Levels

Tony Jeffries training

Box ‘N Burn has brought boxing fitness to the forefront of the fitness industry worldwide by offering a unique and unparalleled training style and environment.

First and foremost, boxing is addictive, Rewarding, stress relieving, and most importantly FUN!

The B’NB  formula for fitness training is not only appealing to a wide range of individuals for these reasons, but it’s also highly effective in achieving a variety of fitness and health goals no matter where any one individual may be on their fitness journey.
We’ve had tremendous success with individuals from all walks of life including professional fighters and pro athletes, amateur athletes, adults, kids, troubled adolescents, geriatrics, physically disabled, obese, and mentally ill, just to name a few.
Our boxing methods are derived from proven Olympian and professional level boxing principles and techniques. Our functional fitness and strength training regimen is a mixture of movements and exercises that are not only progressive and comprehensive but systematically complimentary to the boxing training. Meshing these methods and ideologies together has truly re-defined the meaning of ‘cross-training.’

Tony Jeffries training

 Box ‘N Burn | California’s #1 Gym
Brentwood: (424) 832-3036 |
Santa Monica: (310) 392-2651

Want a More Powerful Punch? It’s in the Hips!


Punch Harder: Strategies for a More Powerful Punch

Author: Ayad Mirjan, trainer at BNB gym. Follow@Ayad_bnb on Instagram

You do not need to be a boxing expert to know that engaging the hips is as basic to boxing as jumping is to basketball. The hips are integral to throwing a powerful, yet efficient, punch. They are the engines that power the body and make hitting a target with a balled up fist possible.
Mechanically speaking, the hips generate the force that activates the core (abdominals, lumbar muscles and spine); the core then transfers this energy to the shoulders. The symptom of all those actions combined is a fist flying with absolute control towards the intended target.

More Powerful Punch

With this in mind, it becomes abundantly clear that improving punching power starts by addressing hip muscle strength and joint mobility.

Hip Strength

Building strength in the hips starts with the glutes (Gluteus Maximus, Gluteus Medius, and Gluteus Minimus), quadriceps (Vastus lateralis, Vastus medialis, and rectus femoris) and hip flexors (Iliopsoas and Sartorius).

With the advent of the Internet, a quick online search can result in dozens of exercises that target the hip region; however, not all of the exercises focus primarily on the hip region while also engaging the entire body in a closed kinetic chain movement.

Why focus on closed chain movement training?

Boxing is a full body sport and any type of physical training would need to emulate that level of full body engagement to address deficiencies across the kinetic chain (i.e. weakness, stiffness, etc.).

Closed Chain Strength Exercises:

Bulgarian Split Squat

Primary focus: Glutes, Quadriceps, Hip Flexors
Secondary focus: Core, full body balance training

Cossack Squat

Primary focus: Glutes, Quadriceps, Hip flexors
Secondary focus: hip mobility and hamstrings flexibility

Those two exercises, when combined and performed on a consistent basis, generate the biggest bang for the buck with respect to punching power and hip health.

Start by performing those two exercises with ONLY your own body weight  and build slowly by adding external weight for added resistance.

Weekly Target: 5 sets x 5 reps x 3 days/week


1-second concentric reps

4-second eccentric reps



Hip Joint Mobility

While muscle strength around the hip area creates the force that results in a punch, it is hip joint mobility, or the ability to move the hips in isolation, that creates the muscle activation and the upward ripple effect the results in core, shoulder, and arm engagement.

squats for hip strength

As a starting point, open the hips by getting comfortable sitting in a squat position,

with good form, for 5 to 7 minutes.

Good form includes:

a) aligning the toes and knees to point in the same direction,

b) flat back—eliminating roundness in the spine.

For many people, getting into a seated squat position alone may be difficult.

In the early stages you may feel like you might fall backwards. This is perfectly normal.

Use a prop like a chair or a post to hold on to while getting into this position.

Over time, remove the props and maintain your own balance.

Daily Target: 5 sets x 1 minute (30 second break between sets)


There is nothing particularly “sexy” about this type of down-tempo movement training for the hips. In fact I challenge you to bore your social media followers to death by posting this type of movement training on the various social media outlets. But this isn’t about sexy. It is about increasing punching power and investing in the general health of your hips.

This form of strength and mobility training will sustain—and improve—your current range of motion as you progress through age. Don’t look like an old man/woman at age 50. Invest in your hips!

Podcast: Why Most Gyms Fail. 5 Successful Gym Owners Give Advice

Mind Pump gym trainers

Why Most Gyms Fail! Avoid these Pitfalls!

Thinking about opening your own gym?

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Click to listen now Why Most Gyms Fail! on iTunes.

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