4
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One of the Best Boxing Workouts for Beginners
Tommy Duquette
OPEN
15
Min
530
4-Round At-Home Boxing Workout for New Boxers
Tommy Duquette, FightCamp Co-Founder, put together this workout for boxers looking to practice the basics and get back to fundamentals. Whether you’re new to boxing or are looking to get a little extra work in, this workout is for you.
Three minutes on and one minute off, over four rounds, is the name of the game. You’ll work on further developing the two basic straight punches—the jab and cross. Using the Punch Number system, we’ll refer to these as the one and the two.
Get ready to feel your arms burn as you keep your arms up and let them fly. Try to throw more than 530 punches by the end of this 15-minute workout.
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 is FightCamp one of the best boxing workouts for beginners?
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
- irish jig (30 seconds)
- squat (30 seconds)
- quick feet + Jab + Cross (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- squat (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross (30 seconds)
- squat (30 seconds)
- Jab + Jab + Cross + Jab + Jab (30 seconds)
- squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 4
- Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
