The Best Boxing Workout for Rookies(45+ Drills)

The Best Boxing Workout for Rookies(45+ Drills)

You have most likely seen every one of these recordings, which show a few combatants engaging in various activities in the gymnasium. I’m looking at different boxing drills, such as work with weighted sacks, informal sparring, bouncing rope, and other similar exercises. On the other hand, if you are pondering which of them you should do when beginning at our boxing exercise centre and looking for a comprehensive boxing workout, you have come to the right place. In this piece, we will go over the most effective boxing workout routine for amateurs. Also, different from the majority of the other articles found on the internet, I will provide you with specific advice on the most effective way to carry out the activities. I will also tell you the number of sets and reps you ought to complete for each activity and the amount of time you should rest in between the sets. We will talk about all of these topics collectively, but first, let’s figure out what exactly we want to accomplish through our boxing training.

Workout goals

When it comes to boxing, there are two primary goals that we concentrate on working toward:

1. Improving our technique
2. Improving our physical preparation

Every time we go to the gym, we need to work on getting better at both of those things. Our conditioning is essential because, regardless of how good our boxing skills are, if we can only box for up to four to five rounds, even less talented competitors will be able to win against us. It highlights the importance of our endurance training. Also, the converse is true: even if we are in phenomenal physical shape, but our strategy is terrible, our opponent will easily be able to outbox us if they have slightly more talent, experience, and knowledge of boxing than we do. Again, it is the case even if we are in phenomenal physical shape.

Conditioning

When it comes to the shaping of the boxing gloves, there are primarily three things that need to be created:

1) Explosive power – Although many believe that strength is the most important factor in punching power, touchy force is one of the most fundamental components. It is fundamentally the greatest power we can produce for a given time. In addition, if you want to improve your dangerous force, I do not recommend that you do seclusion works out, as this will only serve to isolate your muscles (for example, biceps and back arm muscles twists, seat press and everyone of these activities that weight lifters do). They might make it easier for you to pack on more muscle, but they won’t make you train any harder. If you have too much mass, it will slow you down and make your movements more rigid, reducing the punching power you have rather than increasing it.

2) Cardio – A lack of cardiovascular conditioning can be fatal to a fighter. When they are getting ready for a fight, experienced fighters emphasise their cardiovascular conditioning for this very reason. As a result of the fact that there are a few things that can go wrong when attempting to improve one’s cardio, we will discuss the proper way to improve one’s cardiovascular fitness in this article gradually. For instance, many people believe that to build your cardio for boxing, you need to participate in “long-distance races,” which are races that are typically run at a slow pace and cover a significant distance. On the other hand, that could not be more disconnected from the truth. It is because boxing is all about using your touchy-feely force. In addition, this type of cardio workout — in which you move at a moderate speed over a significant distance — helps you become more tenacious while simultaneously lowering the amount of risk you are exposed to. Therefore, competing in time trials is a much better option for you to consider than entering so-called “long-distance races.” In this manner, you will be able to improve not only your cardio fitness but also your unstable force. If you compare photos of a runner with those of a long-distance runner, you’ll notice a significant difference between the two. Whoever is the competitor that is the most prone to instability cannot be denied.

3) Strength in all areas of the body and shaping of the physique – When it comes to boxing, specific muscles have a higher priority than others. These include the muscles in the centre, back, and bears, as well as the muscles in the arms. In addition, the leg muscles are where the force is generated. Therefore, getting them ready is a good plan of action. In addition, we have to ready our sensory system to be well-equipped to deal with the shock caused by the punches. Because our core and knuckles are the parts of our body that will require the most self-control while we are engaged in combat, we need to condition them appropriately. The conditioning of our hands and wrists is also essential if we want to deliver powerful blows without injuring ourselves. I will demonstrate some fun isometric activities that will be of assistance to you in the process of shaping them.

Do I have it right in assuming that you are ready to take your boxing to the next level?

You’ll learn the following:

1. How to compete against opponents who are larger or taller
2. How to get closer without getting hit while you’re doing it
3. The technique of Defense and Attack Concealed in the Pocket

When we are working toward perfecting our boxing technique, the following are the primary aspects that we should concentrate on:

1) Punching (coordination, distance judgment, and combinations) – To deliver a powerful blow with your fist, you need to generate power from your entire body, not just from your arm. For example, a punch can be ground-breaking if the feet, hips, and spine are turned in the correct direction. On the other hand, if you are starting out, there is a good chance that you will find it challenging to carry out the correct procedure. Because of this, we will work on improving your coordination throughout your whole body. The more you do something, the more your muscles will remember how to do it, and eventually, you’ll be able to do it more quickly, with more accuracy, and with more testing. For example, you will understand how to throw the most effective boxing mixes without considering the bigger picture. In addition, developing better distance judgment is of the utmost importance. It might appear simple when you watch how other fighters do it. Still, it can be challenging to judge the distance accurately enough during a fight to land an incredible, accurate shot, especially if your opponent is constantly moving around the arena.

2) Footwork – You might hear from other combatants that footwork is the key to victory in fights. That is a valid point as well. You can only successfully defend yourself if your footwork is up to par, and you can successfully punch someone before you’ve moved into the appropriate distance between you. When your opponent attacks, you can’t simply hide behind something; instead, you have to take a step back or make a turn to extricate yourself from your precarious situation. In this article, I will demonstrate the most effective boxing footwork drills for beginners to enhance your versatility while strengthening your equilibrium. Because without the proper equilibrium, it is much easier for your competitor to knock you down even with a simple push. Maintaining your equilibrium is also essential for making powerful throws (recollect that the force comes from the feet).

3) Defense – In boxing, there are various ways to protect yourself from getting punched. Of course, the easiest method is to block it with your glove. It will accomplish the desired result. However, you can also use footwork to avoid the shot by moving away from it, slipping it, or repelling it. These are all examples of evasion strategies. Although these are more advanced skills, we will discuss the most effective techniques for slipping punches, swaying and weaving, and obstructing. In addition to that, we are going to practice counterpunching. You can’t win a fight by blocking your opponent’s blows. Instead, you must respond with your attacks. In addition to that, counterpunching is the most effective way to go about doing it. Its sole purpose is to attempt to connect with a shot just after you have caused your opponent to miss by dodging, blocking, or resisting his punch.

Tips:

1) You don’t need any special equipment or a partner to participate in a few different activities in the comfort of your own home. Additionally, after only a few weeks of doing that, you will notice a significant improvement in your abilities. However, to reach your full potential, you should train in a gym, with a training partner, or by utilizing essential equipment such as a weighted pack, gloves, wraps, and so on. These are the best ways to reach your full potential. Since the individual who fights and deals with the heavy pack, twofold end sack ten multiple times will be more prepared from simply shadowboxing and doing moulding exercises, this is because shadowboxing and moulding exercises mould the body. Following some of the activities described in this article, you will be presented with gear suggestions. Please do not be reluctant to look at them because I consider them the best gloves, wraps, and various other pieces of equipment I have ever used.

2) Don’t push yourself to the limit every time you’re getting ready. Instead, reach 70–80 per cent of your maximum effort. Focus on the volume rather than the power. This way, you won’t experience any soreness, and you’ll have the flexibility to continue your regular workout routine.

Monday (punching combinations, power + core exercises)

We will start the week off with some drills designed to improve your hand coordination and teach you how to throw more effective punching combos.

Warming up

To prevent joint injuries, you should begin by stretching your entire body. When you reach that point, perform 20 rapid push-ups and 20 bounce squats.

1) Combinations

At this point, it is the perfect time to start working on the mixtures. If you have access to a large sack, you are more than welcome to use it for this activity. You can always shadowbox in that case. Shadowboxing is an option. On the other hand, it will be useful if you have something you can hit to get a sense of the distance your punches travel. You could use tape or something else to hang up in some location. Having something to hit is not to gauge your distance from an opponent better.

Exercise 1 – Long-distance combinations:

Maintain your position toward the end of your span, away from the heavy pack or the item you will strike. Throw in a quick poke. At that point, you should hold your position for a fraction of a second and then throw a poke cross. At that point, you should leave the area (envisioning that there is an adversary who attempts to counter you). You can move backwards or go around the heavy sack or item. After two to three seconds, you should throw another hit and cross-poke again. Repeat this sometimes. As soon as you are finished, repeat steps 1 and 2, but this time add a lead snare to the mix as the final step. Moving in a never-ending cycle of hit, jab-cross, and lead snare. Repeat this process sometimes. After that, without pausing for a breather, you should immediately begin throwing a four-uppercut mix after the hit. Then, to finish the combo, add another correct snare after the lead snare you just played. After you have completed this many times, you will have forty seconds of rest. At that point, perform an action very similar to the previous one, but begin with a mix of four punches and end with a hit cross. Here is what it looks like:

First set:

• Jab-> Jab-Cross (x5)
• Jab-> Jab-Cross-Lead Hook (x5)
• Jab-> Jab-Cross-Lead Hook-Rear Hook (x5)
• Rest – 60 – 90 seconds

Second set:

• Jab-> Jab-Cross-Lead Hook-Rear Hook (x5)
• Jab-> Jab-Cross-Lead Hook (x5)
• Jab-> Jab-Cross (x5)

Tip: The immediate hit shouldn’t be a filling one; rather, it should be a sharp one. The purpose of it is to assist you in locating the appropriate distance at which to toss the subsequent mixture.

Gear: 

Freestanding heavy bag: If you plan to exercise in the comfort of your own home, I recommend investing your money in a phenomenal unsupported heavy bag. It is incredible because it does not move around when you punch it, unlike the majority of the available sacks, which is something that typically happens.

Gloves: If you are like me and would rather not spend money on two different sets of gloves (one for sacks and one for competition), you will need a pair of gloves that are versatile enough to be used for both types of drills. Those ought to be gloves that will protect both your hands and the hands of your competing partner when you are fighting. It is because you will be dealing with a heavy sack. TITLE Boxing Pro Style Training Gloves are an excellent option at a reasonable price. I suggest utilizing a 14 oz size (neither huge nor excessively small). Boxing hand wraps will protect your knuckles and the skin that covers your knuckles from being scraped off when you punch and help keep your wrists stable. The following exercise is designed to help you increase the punching force you can generate with your backhand. In an ideal scenario, you should complete the task while standing on a heavy sack or something else that can withstand a strong blow.

Exercise 2 – power right cross:

Boxing is a sport that requires proper positioning. To execute a right cross (or left cross, if you’re a southpaw), you need to position yourself at the appropriate distance. Then, throw it with all the force you can muster, as if you were trying to knock someone out, and aim to land it at the height of your jaw. At that point, you should move quickly to place your hand on your cheek again. After you have finished doing that, you should make a couple of small strides to one side or to one side (similar to when you are fighting an opponent and turning around them), and then you should pause and throw another rough cross. Continue doing this for two minutes. At that point, take a break for thirty-forty seconds. It is recommended that you repeat the activity several times. When it comes to moving, it is essential to do so correctly. For example, when boxing, you should always step to the side with your left foot first, except when you step to the side with your right foot first. Apply the same principle when moving in the opposite direction; when moving backwards, start by placing your back foot on the dance floor, and when moving forwards, place your front foot there first. In this manner, you can cover a greater distance without crossing your feet and risking losing your balance. Regardless of whether you are wearing gloves, you should make an effort to hit the target with the first two knuckles, and you should avoid twisting your wrist when you are making contact with the target. Maintain your feet in their current position and begin the punch by rotating your back foot and pivoting your hips. After that, you should focus on the chest area and deliver the blow. Imagine that you need to hit the target with your elbow to improve your punching technique. It is another trick that will help you punch with the correct technique. In addition, picture yourself making contact with three crawls behind the objective. That will be of assistance to you in determining the appropriate distance. You can engage in shadowboxing even if you don’t have any necessary equipment (for example, a large bag or gloves). If you do so, however, I recommend completely extending your arm when you hit someone because doing so can cause damage to your joints. Throw sluggish punches, but at the same time, make an effort to turn your foot and properly pivot your chest area. By doing so, you will, at the very least, reduce the size of your force while keeping a safe distance from any injuries that may occur.

Exercise 3 – Body uppercuts:

This activity is very similar to the one you just completed, and you need to give it your all. Whatever the case, we will concentrate this time on taking shots to the body. The following are the means that we should experience:

1. Take your position and move closer to the bag as you can.
2. Maintain a high guard by keeping your hands raised.
3. Maintain a slight bend in your knees and use them to add more power to your punches by keeping your knees bent slightly.
4. Bring your face closer to the bag. This time, we will fight from the inside, getting up close and personal with our adversary.
5. Throw powerful uppercut combinations with both your left and right hands. You can either alternate or throw double uppercuts to the left or right.
6. Always bob and weave and slip punch; imagine your opponent trying to defend against each attack you throw at them.
7. When throwing left uppercuts, ensure the right hand is raised and vice versa.
8. Go around the bag in a circle between the different combinations.

Perform this exercise for three sets, each lasting two minutes, with a rest period of forty seconds between each set.

Tips:

• The left uppercut should be your primary area of concentration. It is because you have a better chance of hitting your opponent in the liver when you throw it, making it a significantly more dangerous option than the right one.
• You can perform the same exercise while wearing mitts (if there is someone who can hold them for you).
• When shadowboxing, you can deliver uppercuts with the full force of your body. Because they are not straight punches, the likelihood that your joints will be injured is very low.

3) Core exercises

Your core muscles have the potential to lessen the effect that the body shots have significantly. As a result, training them is essential. When leading activities at the centre, I prefer coordinated sets rather than those based on repetition. Simply put, I observe more favourable results. Now, here is the activity that we have planned for today:

Exercise 4 – Core:

• 30 seconds sit-ups
• 30 seconds leg raises
• 30 seconds mountain climbing
• 30 seconds plank on forearms
• Rest 40 seconds

Repeat something very similar twice, with a rest period of forty seconds between each set.

Tips:

• When doing sit-ups, keep your knees at 90 degrees. You can keep them close together or slightly open them up; this will depend on what feels more natural to you.
• To maintain stability while performing the leg raises, keep your hands pressed against your buttocks. After that, lift your legs to a 90-degree angle and lower them slowly.
• When climbing a mountain, move at a slow and steady pace. Imagine walking and not running.
• If you find holding the plank position too challenging for you, you can modify it by bringing your knees to the ground instead. Once you have reached the point where you can easily maintain the position for thirty seconds, tuck your toes under and lift your hips off the ground.

4) WARMING DOWN

Congratulations, you’ve finished the hard part of the work, and you deserve some time to relax now that it’s over. We are going to accomplish this by skipping rope. This activity will not only assist your muscles in warming down, but it will also improve your boxing footwork.

Exercise 5 – Jumping rope (200 times)

If you are a beginner and unable to hop correctly just yet, you can attempt the first 50 without a rope if you want to (simply bounce on your toes). After that, you should perform the following 50 reps, grab a rope, and begin swinging it around in a circle (without bouncing over it). Again, please make an effort while you are bouncing. The final one hundred bounces can be completed by hopping while taking breaks at regular intervals. Your first goal will be to take five leaps, and then your second goal will be to take ten leaps, and so on. Tip: bounce on the tips of your toes (it will be testing at first. However, you will become acclimated to it rapidly). Similarly, rotate your knees as you land to keep a strategic distance from any potential wounds in the joints, and remember to breathe in through your nose and out through your mouth as you land.

Tuesday – (sparring/circuit training + core conditioning)

You currently have two options: either you can do a circuit boxing exercise for moulding, power, hand speed, and precision, or a fighting exercise, which includes free sparring in addition to some hindering and counter-punching techniques. I recommend that you do the competing exercise because it is the most important boxing activity and prepares you for a real fight. You can find the competing exercise here. In addition, we worked on moulding exercises the day before yesterday, so replacing them with competitive activities is appropriate. Do the moulding exercise, however, if you work out at home and don’t have a training partner to compete with you. No matter which one you decide to go with, once you are finished with it, we will proceed to install some centre moulding.

Conditioning workout

It is an excellent workout that will help you achieve your fitness goals. Not only will it improve your shape, but it will also improve your method. We are going to get started with a brisk warm-up.

Warm-up:

• 100 rope jumps
• 20 burpees

Workout:We will devote two minutes to each endeavour, with a brief break of forty seconds between each physical activity. And in addition to that, we are going to go over the whole set more than once.

First set:

Exercise 1 – Free heavy bag work (2 min) – The word “free” suggests no restrictions on what you can do. So experiment with various combos and developments, and remember the guard.

Rest (40 sec)

Exercise 2 – Shadowboxing with weights (2 min) – Shadowboxing with loads (two minutes) – Once again, you can experiment with anything you like here. I suggest imagining battling against a genuine rival. Throw single punches in addition to blending them. In a similar vein, make an effort to escape after each assault. You can accomplish this by going in the opposite direction, turning, slipping, or swaying and weaving in and out of your feet.

Gear: Simple loads ranging from 3 to 5 pounds work out wonderfully. However, if you don’t want to end up with sore shoulders and back, ensure that the weights you’re lifting aren’t too heavy and that you don’t do too much work with them.

Rest (40 sec)

Exercise 3 – Medicine ball throwing (2 min) – Tossing a medicine ball for two minutes is an excellent activity for increasing the power of your punches, and it only takes two minutes. You should acquire a medication ball, and it doesn’t matter much what size or shape it is (whether it’s big or small). If you are a person, I recommend using a ball that weighs between 12 and 14 pounds (or more, contingent upon your solidarity). In addition, if you are a woman, it is acceptable for you to gain between 6 and 8 pounds. Obtain the ball, assume the boxing stance, and start tossing it against a divider while you are in this position. Visualize yourself throwing an uppercut in a straight line as you toss the ball forward. Begin with the most dominant hand. At that point, switch places with your partner (and change your positions as you do as such).

Equipment: Medicine balls are available that cost more than one hundred dollars. Those aren’t something you should buy. You should spend at most fifty dollars on this hardware item. The Amazon Basics Medicine Ball is an excellent option for a high-quality product in this price range. Because there are various sizes available, you can choose the most appropriate.

Rest (40 sec)

Exercise 4 – Plank on forearms (1 minute) + Burpees (1 minute) – Take your time between these two workouts.

Exercise 5 – Double-end bag work (2 minutes) – Work with a double-ended sack for two minutes – For this round, you are not required to perform any particular combos or methods. You are free to try anything you want during those two minutes; the only requirement is that you don’t give up. If you can, avoid going all out. Concentrate on the quantity, not the administration. You can perform this activity with a speed pack if you do not have a twofold end sack (alternatively, you can shadowbox if you do not have any gear). Take your time between these two workouts.
Gear: A few months ago, I came across a sack with a double opening that is exceptionally durable and features a straightforward design.

Exercise 6 – Jumping rope (2 minutes)

*This is only the standard that was established before. After you have completed it, take a break for two minutes, and then proceed to do it twice more; that is, repeat all of the activities numbered one through six once more. It will likely be challenging on the first attempt, particularly if you need more preparation.

Tips:

• When shadowboxing with weights, you should make every effort to keep your hands high at all times. The purpose of this exercise is to assist you in maintaining an elevated position for your hands throughout the adjustment, even when you are aware of their increased weight.
• Make an effort to avoid applying your full force when you hit the twofold end sack. Instead, please make an effort to make simple contact with it by punching it appropriately. Otherwise, it will start turning abnormally rapidly, which will be difficult to obtain. If this takes place, you should adjust your position so that you can confront it once more.

Sparring workout

Your ability to plan, protect yourself, judge distance, and fight in general will improve due to your participation in this exercise. In addition, because it focuses more on strategy than it does on shaping, it is noticeably less debilitating than the other exercise. (The only disadvantage is that while you’re doing it, there’s a good chance you’ll take a few blows to the face, which is its only drawback.)

Warm-up:

• 100 rope jumps
• 20 burpees

Workout:

Fight rounds will last for two minutes, with a break of forty seconds between each one. After you have improved your endurance, you can start doing rounds that last for three minutes.

Exercise 1 – Free sparring:

Free competition indicates that participants can compete in any event of their choosing. But, of course, it goes without saying that you shouldn’t go too far and shouldn’t hurt your partner. Carry out three full rounds (with 40 seconds rest). You can switch partners after each game if you participate in the activity as a group. After you have completed the task, give yourself a two-minute break.

Gear:

Mouthpiece – If you intend to engage in combat, you should ensure your teeth are in good condition.

Gloves –As I mentioned earlier, it is unnecessary to have multiple pairs of gloves to perform weighty sack work or compete. I’ve got a pair of 14-ounce gloves for both of these workouts, and they’ve worked out exceptionally well for me.

Headgear – Wearing the appropriate headgear will protect you from cuts everywhere. It is unnecessary to wear one while sparring; however, if you prefer not to resemble a fighter outside of the gym or other location in which you spar, I recommend wearing protective headgear that allows for clear vision.

Tips:

• Make an effort to be specialized, and throw quick punches rather than amazing ones. You will likely land more shots than your opponent does during the fight.
• Make adjustments to your play to counteract the various opponents. For example, if you fight against a taller opponent, try to get closer to them and engage in close-quarters combat. In addition, the converse is true: if you come across a weaker warrior, you should do everything in your power to avoid engaging him by using your hits and footwork.
• If you are exhausted or injured, you should slow down the battle by entering a secure area or beginning to surround your adversary so that he cannot get to you.

Exercise 2 – Blocking/parrying drills:

The present moment presents an excellent opportunity to improve our vigilance and resistance capacities. To participate in this activity, you only need a sparring partner who can throw punches with an average of 80% of their body weight. The activities alongside it are referred to as “controlled fighting.” It indicates that you must discard a specific combination or method while your opponent must restore another combination or procedure. Because they train your muscle memory, activities of this nature may prove useful in actual combat.

1) Parry a jab -> return a jab (2 minutes) – Assume the standard boxing stance, and turn around to face your opponent. Please try not to get too far away from him to the point where he can’t get in touch with you. You won’t be able to avoid the punch if you’re standing too close, and you won’t be able to move quickly enough to avoid it if you’re standing too far away. When you and your opponent are both ready, your opponent should throw a hit (with generally 80% of their speed and force) at your face. Then, you need to push it away by using the hand that is normally your backhand (or your lead hand if you are in the inverse positions). The purpose of repelling is to knock the opponent’s punch off course with your glove, preventing it from achieving its intended result (your face). As you successfully deflect it, throw your punch directly on top of the other boxer. Furthermore, it would be best if you didn’t go all out. It is an advanced form of exercise. Perform this action multiple times, and then switch jobs; at this point, you are throwing a poke, and your opponent is countering.

2) 10 Burpees – Perform the previous exercise for two minutes, and immediately afterwards, perform ten burpees in a row without resting between the two circuits.

3) Rest for 40 seconds

4) Block a hook -> return a hook (2 min) – Once more, assume the boxing stance and turn to face the other participant in the competition. In the immediate future, we will block punches. First, toss a snare to the left. Your fighting partner should impede it with his proper glove by welcoming it in favour of his head and then throwing a right counter snare afterwards. Following your successful defence against his snare, throw the right snare this time, which your opponent should defend against using his left hand. Change the circumstance, the point, and the speed of each punch so that it doesn’t look like two robots are hitting each other. Do this activity quickly and try not to look like two robots hitting each other.

5) 10 high knee jumps

6) Rest for 40 seconds

7) Block uppercut to the body -> Return uppercut and cross (2 min) – The return uppercut and cross will take two minutes and are fundamentally the same as the activities that came before it. Whatever the case, this time around, we will include some shots of the body. Additionally, and more presently, uppercuts to the body. It would help if you blocked an uppercut using your leading elbow (not your forehand). And then follow that with a cross to the head, followed by an uppercut to the head. If you’re a southpaw, your opponent should be throwing left uppercuts to your body, but if you’re in a universal position, they should be throwing right uppercuts to your body. Perform this action sometimes and then switch occupations.

8) 10 squats – Perform ten squats in rapid succession with no rest in between.

9) Rest for 40 sec

10) Throw jab-cross > slip a jab and return a lead uppercut – It is the final one for the time being. Toss a hit cross mix in the direction of your fighting partner. He must block the two punches and respond with a quick blow. You have to sidestep that poke to one side (or to one side if you’re a southpaw) and give the other boxer a lead uppercut to the body or the top of their head to win the fight. He will not likely correctly guess where you will land the shot. You could, for example, toss it multiple times in a move directed toward the head and then toss it multiple times in a move directed toward the body, or you could substitute. The idea is to act arbitrarily. It will improve your general hostile abilities and the protective capabilities of your competing accomplice.

Core conditioning

Following any exercises you choose, you will do some centre moulding practices, as I mentioned earlier. So it is regardless of which exercise you choose to do. You do, however, have a choice between the following:

1) To be punched in the stomach – the best way to condition your body to take punches is by actually taking a few punches yourself. 1) To get hit in the stomach, You should keep your hands on your neck and ask your competing accomplice to throw a few snares to your body (with approximately 70–80 per cent of his force) for the duration of the 30-second round. At that point, you should find another job. Perform this task three to four times.

2) If you don’t have anyone to punch you in the stomach (I had no idea this could be a problem), you can condition your body by using a medicine ball. It would be best if you did not do anything more complicated than lay down on the ground and throw it, so it lands on your stomach. This endeavour may appear odd to some people, but it has a lot of value. You can get started by gently tossing the ball and then gradually increasing the height of each throw. To begin, perform three sets of ten tosses, pausing for forty seconds between each set. Perform one hundred sit-ups, and one hundred leg raises without taking a break from that point onward. To add insult to injury, that is it! Next, you need to do some stretching, and then the current exercise will be complete.

Wednesday (cardio day)

After we’ve finished the challenging work on Tuesday, it’s time for some cardio exercises, plus a cool exercise that I’m going to show you that will improve how you respond to being knocked down, which I’ll demonstrate. So it is going to be our first topic of discussion.

Exercise 1: After we have finished the challenging work on Tuesday, we will have the perfect opportunity for some cardio practices in addition to one cool exercise, which I will demonstrate for you, that will help you handle a knockdown more effectively. It will serve as our starting point. – Spinning. You will be better able to deal with the discombobulation that follows a knockdown or a hard punch if you participate in this activity. First, you must enter the ring and reach one of its four corners. At that point, you need to get to the opposite corner by turning around completely. From that point onward, you are to make haste to the corner where you started (run close to the ropes, not slantingly), and you are to repeat an exercise analogous to the one you just completed. Repeat this process multiple times, beginning with multiple turns to one side and ending with multiple turns to one side. If there is no ring, you can still complete the task by going from one room corner to the next.

Exercise 2 – Running. Even after all these years, running is still the best exercise you can do to improve your perseverance for boxing, making it the clear winner in this category. Therefore, the idea that one should run at least once per week is not impractical and should be pursued.

1) Jogging one mile – To warm ourselves up, we will start with a short distance of jogging.

2) Sprinting (600 yards) – Sprinting will improve your perseverance and hazardousness, which is essential for your punching force and speed. In addition, sprinting will increase your speed. Perform four to six intervals of yard running with a rest period of sixty to ninety seconds between each one. You should run at eighty per cent of your maximum speed during each interval.

3) Only very light running – This is the perfect time to start warming up your muscles. Act by running one mile (you can return to a similar spot where you began running).

Thursday (isometric exercises + combinations + head movement)

Today is very exciting because we will be working on our head development, doing some cool blends and punching methods, and engaging in some isometric activities in preparation for moulding.

Warm-up:

• 20 push-ups
• 20 jump squats

Exercise 1 – Head movement (slipping, swaying and weaving):

The development of one’s head is a standard defensive move in boxing. Additionally, there are only three ways you can improve your head development: by engaging in competition, using a speed pack or a twofold end sack, or using a jumping rope. All of these methods are equally effective. For today’s activity, we will be using a speed sack. You should go under the speed sack, hit it, and move your head to avoid being hit by it. It will cause the speed sack to start skipping. In addition, if you don’t have a speed pack, try to relax. You are only able to make use of a string and your keys (or anything weighted). Put your keys on the string after you’ve secured it to a suitable location with a knot. The keys, or whatever makes you feel heavy, should be front and centre in your head. If you train at home, you can attach it to a lamp or any other place to achieve a swinging motion, which will be effective. As soon as you are ready, push it and start slipping or swaying and weaving under it, but keep your hands up the whole time. You could throw a few punches or practice your turns to make it seem much more reasonable. Will help. Perform this task for a total of two minutes. At that point, take a break for thirty seconds. Then, rehash it 4-5 times.

Tips:

• Imagine bringing your shoulder to your opponent’s knee as you practice the proper way to slip a punch.
• You can avoid getting punched if you move your head a little bit. If it’s a fist, that’s between three and four inches. The circumference should be no more than 8 inches if it’s a glove.
• Protect the opposing side by keeping one hand raised when sliding to the opposite side; for example, when sliding to the left, keep the other hand raised.
• Suppose you can slip out of the way as soon as the punch is thrown. If you’re already halfway there, it’s probably too late to save the situation. Please keep your eyes on your opponent’s shoulders; this will allow you to anticipate the punch they will throw at you.
• After falling, you shouldn’t keep your head in the same position for too long. After missing you with a punch, there is a good chance that your opponent will attempt to hit you again. After you have slipped the first one, you should be prepared to fall again or bob and weave.

Exercise 2 – Shadowboxing (combinations):

Following the guarded exercise, the perfect opportunity has presented itself for some hostile blends. Your hand-eye coordination, as well as your overall technique, will improve as a result of this shadowboxing workout.

Perform each bore for thirty seconds, with no rest in between the different activities:

• Step in -> jab – Make a step forward with your lead foot and throw a jab.
• Double Jab – Jab->Jab
• Step back->cross – Great counter-punching technique
• Jab – step – cross
• Jab – slip – cross
• Bob and weave – lead hook
• Block – check lead hook – pivot away.
• A lead uppercut to the body – cross to the head.

Exercise 2 – Isometric:

Boxing requires a specific set of fundamental muscles, and the accompanying activities will help shape all of those muscles more effectively. Make it a point not to stop and relax between the different activities. After finishing, you should take a break for two minutes and repeat the set (all the activities once more).

• Plank on forearms (30 sec)
• Left side plank on forearms (30 sec)
• Right side plank on forearms (30 sec)
• Plank in a push-up position (1 minute)  – this one is hard.
• Rest for 2 minutes
• Do the set one more time.

Friday (rest day)

You should be able to perform some light cardio exercises today. You can also go for a swim, take a walk in the recreation centre, or engage in some light-hearted sparring.

Saturday (footwork + strength)

The defence and the offence rely heavily on their footwork to succeed. Due to this reason, it is considered to be one of the most fundamental aspects of each fighter’s round. As a result, we will be working on our footwork today. In addition to that, a few activities focus on increasing strength.

Warm-up:

• Jumping rope (100 times)

Exercise 1 – Footwork drills:

Perform each of the following exercises for a total of 2 minutes, pausing for 40 seconds between each. Steps to the side: first, do ten steps to the right, and then do the same number of steps to the left.

Moving forward and backward: Assume a boxing stance and then take ten steps forward, followed by ten steps backward. When moving forward, put your front foot in front of the other one, and when moving backward, put your back foot in front. Imagine an adversary standing before you and start to circle them. It would help if you moved around him in a circle while taking very small steps. Additionally, you shouldn’t go around in circles in just one direction. As an illustration, move three steps to the left, then one step to the right, and finally, two more steps to the left. Make an effort to fool your opponent. Work on your pivots by rotating your body to the left and right by an angle of ninety degrees. Imagine being charged by a bull and attempting to avoid being run over by him while keeping your front foot planted firmly on the ground. Free footwork drill entails moving around freely for thirty seconds. It’s very similar to shadowboxing, but no punches are thrown. It would be ideal if there were a ring in which you could perform this exercise, but unfortunately, there isn’t.

Tips:

• Maintain a good balance on the balls of your feet while moving (not the heels). You will have significantly more mobility as a result of this.
• Take steps that are manageable and quick.

Exercise 2 – Strength:

Now, you should take advantage of the perfect opportunity for unadulterated strength training. Weightlifting is not helpful for boxing because it does not build your unstable force. Weightlifting helps improve your solidarity, but it is not helpful for boxing. That is the primary reason I prefer workouts involving free weights: If lifting is something you truly want to do, you can do that as well; however, to avoid injuries, you need to make sure you have the best powerlifting belt.

• Pull-ups – 7 sets 5-10 reps each (depending on your level)
• Push-ups – 3 sets of 10 push-ups (you can do clapping or jumping push-ups if the basic push-ups are too easy for you)
• Pull-ups for biceps  – 5 sets 5-10 reps each
• Dips – 3 sets of 10 reps

You can rest as long as you need, but try to do it no more than 3 minutes between each set.

Tips:

• Choose the type of push-ups you want to do depending on whether you want to focus on your chest or triceps. For example, put your hands about the width of your shoulders apart to perform triceps push-ups. And if you favour chest push-ups more, spread your hands apart while performing the exercise.
• If you find one type too taxing, you can try another. For example, you can switch from triceps to chest push-ups if your triceps start to tire, and vice versa.
• Please don’t keep your fingers together; instead, spread them out. You will have a much better support system if you do it this way.
• While performing the push-ups, ensure that your feet are close together and that you look around three to four feet in front of you rather than down.
• Take a deep breath in as you descend and a deep breath out as you ascend.

Sunday (rest day)

After a continuous stretch of strenuous labour for seven days in a row, the timing is right for some time off to recuperate. However, it would be best to keep in mind that you can rest effectively; for example, if you require and have sufficient energy, you can perform light shadowboxing, footwork, or cardio practices.