December 2, 2020, 5:33 am | Read time: 5 minutes

To stay fit during the coronavirus pandemic, sports enthusiasts need to exercise outside of gyms. However, monotonous weight lifting can quickly become boring. The 30-minute home workout boxing with world champion Christina Hammer is certainly not boring—the exercises included challenge different skills!

Who Is the Trainer in the Video?

Christina Hammer was born in 1990 in Novodolinka, Kazakhstan, and moved to Germany shortly after her birth. Her parents settled in Hesse, where Christina Hammer fell in love with boxing at age 13, as she told FITBOOK: “My family is very athletic. Together with my parents, I always watched boxing matches on TV.” Additionally, her uncle trained at a boxing gym—“that’s how my fascination with boxing began.”

Back then, she was shy—and the only girl in the gym. But that didn’t stop the ambitious 13-year-old. “Boxing made me confident and taught me discipline,” she recalls about her beginnings. The sport gave her the freedom to control her body and mindset “the way I envision it.” Success came quickly: At 16, Christina Hammer became the German junior champion. In 2009, at 19, she made her professional debut. Her athletic career culminated in world titles from the WBO (World Boxing Organization) and WBC (World Boxing Council) in middleweight.

30-Minute Home Workout with Christina Hammer

Her extensive experience as a professional boxer is incorporated into her “Hammer Workout.” In the video above, you can see a segment of this program—Christina Hammer recorded it exclusively for FITBOOK.

Also interesting: Home Workouts from FITBOOK for Every Fitness Level

Boxing at Home Without Equipment–How Is the Workout Structured?

The 30-minute home workout in the video above combines athleticism, strength, and endurance with elements from boxing. “I try to keep the training varied,” reveals the boxing world champion. Sometimes the focus is on strength endurance with intervals, sometimes on specific muscle groups “like booty or abs.” The training concludes with stretching exercises that counteract muscle shortening and increase mobility in the long term. Thus, the entire body is the focus of the workout. Through varied exercises, the training effect extends to different muscle groups. The world champion repeatedly incorporates elements from boxing to boost motivation and fun. “It should be fun and improve physical fitness,” says Christina Hammer.

Also interesting: Why Boxing Is the Ideal Stress Reliever

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Who Are the Exercises Suitable For?

In short: for everyone! The workout can be done without equipment and within your own four walls. Using only body weight, Christina Hammer has created a workout that caters to both beginners and advanced participants.

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How Does the Workout Proceed?

Christina’s 30-minute “Hammer Workout” consists of four parts: The warm-up is followed by mobility exercises, then the main part with strength training. The workout is rounded off with a cool-down.

Warm-up

Start with the boxer walk to get the circulation going: Walk in place and lift the knees, while the upper body moves sideways. Next, assume a shoulder-width stance and perform straight punches. To shift balance, transfer body weight to the leg diagonal to the punching hand. After half a minute, increase the pace and combine the two exercises. Then return to the boxer walk. Repeat the three exercises.

Once two rounds are completed, lateral jumps are next. It’s important that the jump and landing occur on one leg only. Only one leg touches the ground. After 30 seconds, add punches. Upon landing, both legs are on the ground. Execute a punch with each hand before performing another lateral jump. Then repeat the entire process.

Once this exercise complex is completed, transition to lunges with jumps. Then pair the exercise with punches. It’s important that arms and legs form a cross-unit. These exercises are also performed twice in succession. That completes the warm-up!

Boxing Squats

As the name suggests, squats and punches are the focus here. A squat is followed by two punches. In the first half of the exercise, aim for 15 repetitions. In the second half, punches are performed sideways. The hips rotate in the direction of the punch.

Also interesting: Squats–The Technique That Makes Them a Problem Area Killer

Plank

The classic exercise using body weight in a slightly modified form: The hands touch the opposite shoulder. After half a minute, return to the starting position and hold.

Also interesting: Plank Variations for a Stronger Core

Cooldown

The workout concludes with stretching exercises. In several units, tackle shortening in the legs, hips, and back.

You can find the entire workout in real-time to follow along in the video above. Enjoy!