Beginner · 5 weeks · 35 days
Basic Boxing Program
Build stance, movement, defense, combinations, strength, and recovery through a complete five-week beginner progression.
Beginner foundation
Stance and movement
Build repeatable stance, straight punches, movement, and foundational defensive habits.
- Boxing workout · Day 1Workout #1
DYNAMIC WARM-UP: · FR0NTAL STANCE DRILL · FIGHTING STANCE DRILL: 4 ROUNDS OF 2 MINUTES
26 demonstrations - Boxing workout · Day 2Workout #2
DYNAMIC WARM-UP: · FRONTAL STANCE · FIGHTING STANCE
30 demonstrations - Boxing workout · Day 3Workout #3
DYNAMIC WARM-UP: · SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS · 10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT
27 demonstrations - Boxing workout · Day 4Workout #4
DYNAMIC WARM-UP: · FR0NTAL STANCE DRILL · FIGHTING STANCE DRILL
25 demonstrations - Boxing workout · Day 5Workout #5
DYNAMIC WARM-UP: · FIGHTING STANCE DRILL · 5 ROUNDS OF 3 MINUTES OF SHADOW BOXING
27 demonstrations - Strength and recovery · Day 6Lift #3 Warm Up:
RECOVERY TIPS:
11 demonstrations - Rest and mobility · Day 7Rest and reset
REST
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Beginner foundation
Defense and body work
Add slips, rolls, body attacks, and longer shadow-boxing rounds.
- Boxing workout · Day 8Workout #6
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
26 demonstrations - Boxing workout · Day 9Workout #7
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
28 demonstrations - Boxing workout · Day 10Workout #8
DYNAMIC WARM-UP: · SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS · 10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT
30 demonstrations - Boxing workout · Day 11Workout #9
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
29 demonstrations - Boxing workout · Day 12Workout #10
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · 5 ROUNDS OF 3 MINUTES OF SHADOW BOXING
16 demonstrations - Strength and recovery · Day 13Lift #6 Warm Up:
5 TIPS FOR
11 demonstrations - Rest and mobility · Day 14Rest and reset
REST
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Beginner foundation
Pivots and combinations
Connect pivots, uppercuts, hooks, and combination work without losing stance.
- Boxing workout · Day 15Workout #11
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
41 demonstrations - Boxing workout · Day 16Workout #11
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
28 demonstrations - Boxing workout · Day 17Workout #13
DYNAMIC WARM-UP: · SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS · 10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT
28 demonstrations - Boxing workout · Day 18Workout #14
DYNAMIC WARM-UP: · FRONTAL STANCE DRILLS · FIGHTING STANCE DRILL
31 demonstrations - Boxing workout · Day 19Workout #15
DYNAMIC WARM-UP: · FIGHTING STANCE DRILL. · 5 ROUNDS OF 3 MINUTES OF SHADOW BOXING
21 demonstrations - Strength and recovery · Day 20Lift #9 Warm Up:
TIPS FOR BETTER LIFE
11 demonstrations - Rest and mobility · Day 21Rest and reset
REST
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Beginner foundation
Shifts and angles
Use shifts, weight transfer, and defensive counters to create new attacking lines.
- Boxing workout · Day 22Workout #15
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
30 demonstrations - Boxing workout · Day 23Workout #17
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
28 demonstrations - Boxing workout · Day 24Workout #18
DYNAMIC WARM-UP: · SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS · 10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT AFTER
28 demonstrations - Boxing workout · Day 25Workout #19
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
28 demonstrations - Boxing workout · Day 26Workout #20
DYNAMIC WARM-UP: · 1 ROUND OF 3 MINUTES. PUNCH ITH A STEP FORWARD, FORWARD AND · 5 ROUNDS OF 3 MINUTES OF SHADOW BOXING
22 demonstrations - Strength and recovery · Day 27Lift #12 Warm Up:
TIPS FOR GRATITUDE
11 demonstrations - Rest and mobility · Day 28Rest and reset
REST
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Beginner foundation
Integration and control
Bring footwork, defense, counters, and conditioning together with better technique.
- Boxing workout · Day 29Workout #21
DYNAMIC WARM-UP: · FRONTAL STANCE DRILLS · FIGHTING STANCE DRILL
29 demonstrations - Boxing workout · Day 30Workout #22
DYNAMIC WARM-UP: · FRONTAL STANCE DRILL · FIGHTING STANCE DRILL
30 demonstrations - Boxing workout · Day 31Workout #23
DYNAMIC WARM-UP: · SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS · 10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT
27 demonstrations - Boxing workout · Day 32Workout #24
DYNAMIC WARM-UP: · FIGHTING STANCE DRILL · 4 ROUNDS OF 2 MINUTE. SIT ON A CHAIR, GET UP AND
27 demonstrations - Boxing workout · Day 33Workout #25
DYNAMIC WARM-UP: · FIGHTING STANCE DRILL. · 5 ROUNDS OF 3 MINUTES OF SHADOW BOXING
18 demonstrations - Strength and recovery · Day 34Lift #15 Warm Up:
BENEFITS OF BOXING
11 demonstrations - Rest and mobility · Day 35Rest and reset
REST · RESTART
0 demonstrations