4
RNDS
Basic Boxing 15-Minute Home Workout
Shanie Smash
OPEN
15
Min
625
4-Round Boxing At-Home Workout for All Levels
Strap on your boxing gloves and get ready for this four-round home workout where our coaches mix up fundamental punch combinations with full-body exercises. Push all the way to the end for the most intense home workout you’ll do this week.
Want to see it in action? Watch the full-length version on YouTube featuring FightCamp Trainer, Shanie Smash.
This workout gets you ready to put in work with some stretches and jumping jacks. Then you’ll head to the bag with your first punch combination plus bodyweight exercises.
Each round gets more intense as you’ll start to mix up your combinations to keep your head and body guessing.
While it may be a short workout, Coach Shanie more than makes up for it by making sure you activate all your major muscle groups. You’ll engage your core, lower body and upper body all in a matter of minutes.
Come back to this home workout again and again to feel the burn and get the most out of that break you have in your day.
Why is FightCamp the most dynamic home workout?
FightCamp is the leading connected at-home boxing solution. FightCamp workouts are created by former professional fighters with years of experience in the ring. This program combines the best of both cardio and strength training to deliver a full-body, dynamic workout unlike any other. Motivate yourself to push harder with in-app punch goals, and compete for the top spot on the leaderboard by improving your output score.
If you haven’t already, try this workout on the FightCamp iOS app for the full FightCamp experience.
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut
When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.
Workout Info Detail View:
WARMUP
- arms circle (30 seconds)
- hip circle (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook + Lead Uppercut (60 seconds)
- m. climber (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut (60 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Hook (60 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Jab + Rear Uppercut (60 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + squat jump + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Jab + Jab + Cross + Lead Hook (60 seconds)
- pushup (30 seconds)
- Cross + Lead Uppercut + Rear Hook + Lead Uppercut (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
