Boxing can be done from anywhere. Even if you don’t have the equipment, you can still practice your boxing skills at home. As a beginner in boxing, you want to put effort even if you don’t have the time to practice your boxing skills in the boxing gym. Here we will review a whole boxing workout for beginners at home.
Total workout length: 45 minutes – 1 hour
Workout structure: Warm-up, boxing drills, footwork drills, strength and conditioning, stretching.
Warm-up (10 minutes)
- Jumping Jacks for one minute – Stand with both of your feet together while your arms are on the sides. Jump your feet to the sides while you raise your arms overhead. Then Jump your feet back together, same with your hands. Repeat for 1 minute.
- Arm circles for two minutes – (It is recommended to do this drill while moving) make big circles with each arm, the right arm for 15 seconds, then the left arm for 15 seconds, then switch direction counter-clockwise and repeat. After that, do 30 seconds of clockwise arm circles with both hands and 30 seconds counter-clockwise. Repeat for 2 minutes.
- Burpees for one minute – Stand with your feet shoulder-width apart. Bend down and place your hands on the ground the same way as doing a push-up, jump your feet to a plank position, perform a push-up, then jump your feet back to your hands, stand up, and jump. Repeat for 1 minute.
- Butt kicks for one minute – (It is recommended to do this drill while moving) stand with your feet shoulder-width apart, bring one foot towards your buttocks, then switch and bring the other foot up. Repeat for 1 minute.
- High knees for one minute – (It is recommended to do this drill while moving) raise one knee towards your chest and then switch and bring the other knee to the chest (left knee to the left side of the chest, right knee to the right side of the chest accordingly). Repeat for 1 minute.
- Shadowboxing for three minutes – Do simple combinations (Jabs, Jab-cross, jab-cross-hook), and don’t go hard. Make this shadowboxing easy. don’t use power on your shots. Repeat for 3 minutes.
Boxing Drills (3 rounds + rest time of 1 minute between rounds)
Lead hand combos (1 round – 3 minutes) – Get in your boxing stance, knees slightly bent, fists up, covering the chin and front face, chin down while elbows covering the rib cage.
Throw jabs and hooks to the head and body only with the lead hand. Ensure you keep your boxing posture and bring your lead hand back to its place after each punch. Practice your jab, hook to the body, and hook to the head. You can combine jab and hook in the same combination and practice jab-jab combination. Repeat for 3 minutes.
Rest for 1 minute.
Jab-cross combos (1 round – 3 minutes) – Practice the most common boxing combination, the jab-cross. Ensure you focus your punches on one point for better accuracy and that you bring your hands back to their place after each combination. Repeat for 3 minutes.
Rest for 1 minute.
Jab-Cross-Hook combos (1 round – 3 minutes) – Practice jab-cross-hook combos, the last hook in the combination should be with the lead hand. It can be a hook to the head or to the liver (body). Repeat for 3 minutes.
Footwork drills (3 rounds + rest time of 1 minute between rounds)
Forward and backward shuffle (1 minute) – Stand with both feet together, then step forward with your right foot and step backward with your left foot. Now that both of you are in opposite directions (one is forward and one is backward of your body), switch positions between them. Repeat switching between them for 1 minute.
Lateral shuffle (1 minute) – shuffle to the side, take a small step to the side with your lead foot, then bring the back foot to meet your lead foot. Then continue shuffling to the side, alternating between the lead foot and the back foot. Remember to maintain your balance and speed as much as possible in the drill. Repeat for 1 minute.
Jump rope (1 minute) – Jump with a jumping rope. Try to shuffle while jumping or jumping with one leg each time for more intensity. Repeat for 1 minute. Rest for 1 minute.
Repeat three times.
Strength and conditioning (3 cycles + rest time of 1 minute between cycles)
Pushups (10 – 15 pushups) – Bend on the ground and place your hands in the pushup position. Perform ten to fifteen pushups, focus on the full motion of the pushup, and make sure you bring your chest to almost touch the ground.
Squats (10 – 15 squats) – Place your feet shoulder-width apart. Bend your knees, push your hips back like sitting down on a chair, and keep your chest up and back straight. Lower until your tights are parallel to the ground without compromising your form, then stand back up to the starting position.
Plank (30 seconds – 1 minute) – Start in a pushup position, lower your forearms to the ground, and lower your body down onto your forearms. Keep your elbows directly under the shoulders. The arms should be paralleled to each other. Hold this position for 30 seconds to one minute.
Rest for 1 minute. Repeat three times.
Cool-down (5-10 minutes of stretching)
Start the stretching with the upper body and move towards the core and the lower body. Include all the major muscle groups in your stretching, including the back, chest, arms, hips, and legs.
- Keep a proper boxing form and technique throughout the workout.
- You can add weights or resistance bands in some of the drills to increase the intensity.
- Stay hydrated throughout the entire workout.
- Warm up and perform stretching at the end of the workout to prevent injuries.
Remember not to overdo any drill in this home boxing workout; always listen to your body and breathing. If you feel something is not right, stop immediately.
This home boxing workout will bring your boxing skills and stamina a little forward. It involves technique, footwork, and strength and conditioning drills. Remember that there is no replacement for a boxing gym. You must go to the boxing gym and work with your coach to improve your boxing skills significantly.
Also, check out these strength exercises for beginners.