How Can a Beginner Start Boxing at Home?
How do you do boxercise at home?
Boxercising doesn’t have to be complicated. In fact, you can boxercise at home by simply doing basic boxing moves such as:
- Jumping rope
- Shadow boxing drills
- Heavy bag drills
- Core work
Jumping rope is great for boxing because it helps with concentration, speed and agility, and cardiovascular endurance. You can start by jumping rope for a 2-minute warm-up or doing 5-10 minutes for an extra cardio kick.
You don’t need any boxing equipment for shadow boxing drills, which makes them convenient to do anywhere. Shadow boxing can help you practice perfect form, stance, and punches, by being able to play out different scenarios that can happen when you’re facing an opponent. You can start with a jab, cross drill, or practice your defense moves such as slipping, where you slightly bend your knees with your hands up guarding your face, and slightly move your head to the side.
Heavy bag drills can help give you power. You can do a simple drill with a couple of quick jabs, resetting, and throwing 2 more quick jabs, repeating for a 3-minute round.
Boxers need to have a strong core. Even though you’re always engaging your core when boxing, you can do extra core work like sit-ups, flutter kicks, and elbow plank (push up position on your elbows) to high plank, etc.
How can a beginner start boxing at home?
If you’re a beginner, the first thing you want to do is to get familiar with the boxing basics:
- Punches (jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut)
Your stance is extremely important because if you aren’t using the proper form, you can lose your balance and your punches won’t be as effective. For the boxer’s stance, imagine your feet are on either side of an imaginary line and are parallel. Your weight is evenly distributed. Both of your hands are up to protect your face and your chin is slightly tucked. Your dominant arm will be your back arm.
The common punches are the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut.
The jab is the most important punch in boxing. It is used to set up more punches and disorient your opponent. From your fight stance (hands up, elbows in, looking through your eyebrows), begin the jab by lifting the lead foot, slightly. As the weight comes back down, extend the lead hand fist directly out in front of you. Make sure to turn your knuckles inward so that your palm is facing the ground.
From your stance, throw your rear hand from your chin, crossing the body and traveling toward the target in a straight line. The shoulders should rotate 180 degrees while the arm crosses the body, knuckles rotating inwards on the rear fist upon extension. At the same time, the lead hand is retracted and tucked against the face to protect the chin. For more power, rotate your torso and hips as the cross is thrown.
From your fight stance, begin by transferring the weight from your lead foot to your rear side. As the weight transfers, the shoulders should rotate towards the rear side while lifting the elbow to a 90 degree angle while aiming for the target. The lead foot should pivot and rotate at the end of the punch for power.
From your fight stance, the rear hook should begin by pivoting the weight from the ball of the rear foot. As this occurs, the weight should transfer to the lead side while the hook elbow is lifted to a 90 degree angle while aiming for the target. At the end of the punch, the rear foot should pivot and rotate with the hook for maximum power.
Starting in your boxer’s fight stance, slightly shift your weight to your lead leg. Quickly push your arm out in a sharp motion so the back of your hand is facing your opponent and your knuckles are facing up. Rotate your hips in and pivot on your lead foot. Make sure to keep your rear hand up to protect your face.
From your fight stance, throw your rear side hip forward while pushing your arm out and up ending with your palm facing towards you. Keep your lead hand up, to protect your face.
How can I get more out of an at-home boxercising workout?
If you’re looking to take your boxercising workout to the next level, FightCamp has you covered. If you need some more instruction for your boxing workouts, you can take boxing classes from the comfort of your home. If you don’t know where to find home boxing classes, FightCamp has lots of at-home boxing workouts, classes, and equipment to help you train at your convenience.
The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years experience training clients in boxing and fitness.