Open Boxing Workout

4

RNDS

Basic Boxing 15-Minute Home Workout

Shanie Smash

OPEN

 Watch Workout Video

Duration

15

Min


Total Punch Goal

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.

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.

WARMUP

30s

ARMS CIRCLE

30s

HIP CIRCLE

30s

PUNCH ACROSS BODY

30s

JUMPING JACK

60s

REST

ROUND 1

30s

1

2

1

2

SQUAT HOLD

1

2

1

2

60s

1

2

3

2

30s

PLANK JACK

60s

2

5

2

3

60s

REST

ROUND 2

30s

3

4

3

4

SQUAT HOLD

3

4

3

4

60s

6

5

4

5

30s

M. CLIMBER

60s

5

6

3

6

60s

REST

ROUND 3

30s

1

2

1

2

SQUAT HOLD

1

2

1

2

60s

1

4

5

4

30s

SHOULDER TAP

60s

1

2

1

6

60s

REST

ROUND 4

30s

5

6

5

6

SQUAT JUMP

5

6

5

6

60s

1

1

1

2

3

30s

PUSHUP

60s

2

5

4

5

COOLDOWN

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