4
RNDS
Boxing Basics Full-Body Workout At Home
Flo Master
OPEN
15
Min
510
Quick 4-Round Boxing At-Home Workout
Boxers of all levels will enjoy this fun, four-round full-body workout at home where our coaches take you back to the basics. Keep an eye on your footwork and have a blast with the best at-home workout you’ll do all week.
Want to see the workout in action? Watch the full-length version on YouTube featuring FightCamp Trainer, FloMaster.
This workout warms you up with some stretching exercises to get you feeling ready to move and groove. Then you’ll take it to the punching bag where you’ll practice a simple combination with bodyweight exercises.
In later rounds, you’ll speed things up as you focus on the straight punches—the jab and the cross. Try to keep your hands up and breath with every punch you throw.
By the end of the workout you’ll go into a big freestyle round where you get the chance to leave it all on the bag. Put together everything you learned in the previous rounds and spice it up with some combinations of your own.
Come back to this full-body workout again and again in your at-home boxing training to get your heart pumping.
Why is FightCamp the ultimate full-body workout at home experience?
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
- jump rope (30 seconds)
- arms circle (30 seconds)
- neck circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Rear Uppercut + Cross (30 seconds)
- pushup (30 seconds)
- Jab + Rear Uppercut + Cross (30 seconds)
- pushup (30 seconds)
- Jab + Rear Uppercut + Cross (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 60 seconds)
- squat jump (30 seconds)
- Jab + Cross (coast for 60 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Jab + Cross (30 seconds)
- fast feet (30 seconds)
- Jab + Cross + Jab + Jab + Cross (30 seconds)
- fast feet (30 seconds)
- Jab + Cross + Jab + Jab + Cross (30 seconds)
- fast feet (30 seconds)
- Rest
ROUND 4
- left only + freestyle (30 seconds)
- right only + freestyle (30 seconds)
- sprawl (30 seconds)
- left only + freestyle (30 seconds)
- right only + freestyle (30 seconds)
- burpee (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
