Getting started with boxing

In this session we will work on the three basic punching moves (jab, hook, uppercut). The goal of this session is to learn the proper technique for performing these basic moves as they will be used in the combinations in the sessions that follow. We will do sets of 1 minute of exercise followed by 15 seconds of recovery between each exercise.
You'll need a punching bag and boxing hand wraps. Explanation about "lead" and "rear" moves:
If you're right handed, move your left leg one step forward; your left arm and leg will be designated "lead" because they're in the lead (front) relative to the other side of your body. If you're left-handed, bring your right leg forward; your right side is now your "lead" side.
You can find this session in your list of sessions. Repeat it several times if necessary until you feel completely comfortable with these moves.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.

For an optimal experience, use a speaker or bluetooth earphones.

Please pay close attention to the tips on the proper stance and safety cautions. To make sure you're doing the guard stance correctly, feel free to repeat exercise 1 several times to internalise the movement.

Don't forget to do the pre/post session warm-up and cool-down which help prepare your body for the required physical effort.

This session will focus on both slow and fast moves in order to help improve your striking speed. We'll repeat the moves that we learned earlier. We're moving on to 30 seconds of exercise with 30 second of rest between each exercises.
A reminder about "lead" and "rear" moves:
If you're right handed, move your left leg one step forward; your left arm and leg will be designated "lead" because they're in the lead (front) relative to the other side of your body. If you're left-handed, bring your right leg forward; your right side is now your "lead" side.

To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

Pay attention to the instructions and try to copy the coach's movements as closely as possible.

Don't wait until you feel thirsty to rehydrate. We recommend having a drink every 15 minutes while exercising or doing sports.

Building on the basic moves we learned in session 1, this week we will practice easy combos by working on the upper and lower body separately. You will do 30 seconds of exercise followed by 30 seconds of rest/recovery.
A reminder about "lead" and "rear" moves:
If you're right handed, move your left leg one step forward. Your left arm and leg will be called the "lead" arm or leg as they are leading (or in front) relative to the other side of your body.
If you're left-handed, bring your right leg forward; your right side is now your "lead" side.

Don't forget to turn the sound on for a better experience!

Take the time to fully assimilate the different combo moves before focusing on speed.

Take care of your gloves and they will last longer.

In this session you will do short combinations of lower body moves using roundhouse kicks and knee kicks. You will do 30 seconds of exercise with 30 second of rest between each exercise.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

If the muscle strengthening exercises included with the kicking combo moves seem insurmountable, then just focus on doing the punching bag exercises.

Not limber enough? Yoga can be a great complement to combat sports.

Now that we've learned the basic combinations, we can step up the pace and increase our cardio levels by doing 45 seconds of exercise followed by 45 seconds of passive recovery.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

Go at your own pace so that you can do the full 45 seconds of exercise.

If you have a heart rate monitor I suggest you wear it so that you can track your progress and see how your heart adjusts to the required exertion level.

In this session we'll do 45 seconds of exercise followed by 45 seconds of rest, alternating between sets of slow and fast kicks. This is the principle of interval training.

To do this session properly, you'll need to clear a space of about 2 m by 1.5 m.
Don't forget to turn the sound on for a better experience!

Take your time during the slow sets so that you can truly speed up during the fast sets.

Continue the stretches tomorrow if you feel the need.

To continue working on our cardio and to boost our endurance, we'll add short phases of active recovery using body weight exercises in the form of press-ups. This session will be shorter than the last one (30 sec / 15 sec intervals), but it won't be any easier as the recovery times will only be 15 seconds long.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

Do your press-ups on your toes if you can, if not, do them on your knees.

If you feel tired after this session, nutritional supplements can give you a boost.

In this 25 minute session we will focus on working out the lower body. As with the last session, we'll add 15 second periods of cardio and strength training using body weight exercises. Recovery phases will be 30 seconds!
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

If the strength training and cardio phases prove too difficult, you take can longer recovery times.

If you want to take your training to the next level, weight training can be a good complement to boxing.

We'll keep the same basic elements of session 5 with longer exercise periods and shorter rest periods.
To do this session correctly you'll need to clear a space of approximately 2 metres by 1.5 metres.
Don't forget to turn the sound on for a better experience!

Go at your own pace to allow you to do each full minute of workout.

Interval training is very demanding. We recommend that you don't shower right away as you'll likely continue to sweat for a few more minutes. It's best to wait a bit, until your heart rate slows down.

We'll keep the basic elements of session 6 with longer work times and shorter recovery times.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

Don't forget to focus on your technique to avoid injuries as we near the end of this programme.

Don't wait until you feel thirsty to rehydrate. We recommend drinking something every 15 minutes while exercising or doing sports.

We use the upper body workout from session 8 as the basis for this session, but we will lengthen the exercises with the punching bag while keeping the 15 seconds of active recovery and the 15 seconds of passive recovery.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

Watch out for the pace of the exercises, which may surprise you!

Since your posture and ease of movement rely on your deep muscles, core strengthening exercises can be a good complement to this session.

We build on the lower body workout from session 8 by increasing the work time with the punching bag while keeping the 15 seconds of active recovery and the 15 seconds of passive recovery.
To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m.
Don't forget to turn the sound on for a better experience!

Don't forget the post-workout stretches—they are essential to proper muscle recovery.

This is the last session of this programme. To continue your training I recommend doing running sessions to continue to work on your cardio.