4
RNDS
Boxing Workout At Home for Every Level
Coach PJ
OPEN
15
Min
760
Quick 4-Round Boxing Workout You Can Do At Home
Boxers of all levels will enjoy this four-round boxing workout at home. Created by Coach PJ, this workout takes you through all six basic punches over the course of three rounds and ends with a fourth-round freestyle that will leave your heart pumping.
Want to see the workout in action? Watch the full-length version on YouTube featuring FightCamp Trainer, PJ Sheridan.
This workout warms you up with torso stretches and cardio exercises to get your core engaged and your heart rate up.
In round one, you’ll focus on the two straight punches—the jab and the cross. Rounds two and three start to add in some power punches along with more core training exercises.
Come back again and again to do this boxing workout at home. See how your output score and your overall conditioning improve as you get stronger. This workout is perfect for practicing the fundamentals and getting back to the basics.
Why train with a FightCamp boxing workout at home?
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
- torso twist (30 seconds)
- punch across body (30 seconds)
- jump rope (30 seconds)
- point to the stars (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + step r + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + step r + Rear Hook (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Jab (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + jumping jack + jumping jack (60 seconds)
- Jab + Cross + Lead Hook + Rear Hook + squat (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + roll + roll (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + roll + roll (30 seconds)
- Rest
ROUND 4
- boxers twist (30 seconds)
- flutter kick (30 seconds)
- situp (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
How Can I Do a Boxing Workout At Home?
Boxing is a great at-home workout because it is all you need is gloves, a punching bag, and plenty of space. Boxing or kickboxing at home is a fun way to get a full-body workout, build endurance, and break a sweat. To maximize your workout, make sure you have enough space to fully extend your leg and touch your toes to the bag, all the way around your bag. This will allow you to move, kick, step, and roll throughout your workout. When you’re boxing, it’s important to get a full extension with every kick and punch - so leave plenty of room!
Is Boxing a Full-Body Workout?
Absolutely! Boxing works almost every muscle in your body. It builds balance, agility, endurance, and strength. Target your arms, shoulders, and chest by practicing good, full extensions and giving your all to every single punch. Target your back and legs by practicing kickboxing combinations or using slips and rolls to dodge punches from your opponents. Play with levels to squat, dip, and move in order to engage your glutes and thighs. Engage your core and back with every combination by keeping abdominal muscles tight and moving swiftly with every punch. High-intensity combinations in quick succession will get your heart and lungs pumping. Perhaps most importantly, boxing is a workout for your brain. As you build your skill set to incorporate more complex combinations, imagine how and when you would use your punches against an opponent. Strategize and anticipate when you would slip, roll, and parry in a match. A boxing workout will leave your entire body begging for more.
Start Your Next Workout
If you’re searching for a fifteen minute boxing workout that will help get you in shape—look no further than our all levels boxing workout with Coach PJ. You’ll quickly learn the 6 basic punches and start progressing through boxing combos. What are you waiting for? Try this amazing workout today!
