Improving your boxing skills

This session combines strikes with body weight muscle strengthening exercises for pre-exhaust training.
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!

We recommend using a speaker or bluetooth headphones to make it easier to follow the session.

If the press-ups prove too difficult, don't just skip them; do them on your knees.

For this programme, we recommend wearing boxing hand wraps to protect your fists.

In this session we will focus on muscle strengthening of the upper body combined with strikes on the bag.
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 press-ups prove too difficult, don't just skip them; do them on your knees.

After your session, if you still have a few minutes to spare, relax your entire body with some shadow boxing and do some self-massage with a ball or foam roller.

In this session we will do exercises from the first and second sessions.
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!

I recommend an energetic self-massage on the target areas during the recovery phases.

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

You will alternate between strike power and speed for periods lasting 90 seconds.
Don't forget to turn the sound on for a better experience!

The speed phase must be noticeably different from the power phase; which should be slower than the former.

Take good care of your gloves and they will last longer. Dry them immediately after each session, and use hand wraps to protect them from odours.

We'll set up kick/punch combos that work on your speed and power. Some of the recovery periods will be active. You'll need your skipping rope. You will alternate 90 second exercise phases followed by 30 second active or passive recovery phases.
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!

Be sure to get plenty of oxygen during the exercise phases; don't hold your breath as you risk not being able to finish the exercise.

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

1-1/2 minutes of exercise and 30 seconds of recovery. Don't add power during the slow phases. Instead, use this phase to gently box and distinguish this phase from the fast phases where you will do explosive punches and kicks.
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!

Make good use of the slow phases.

In addition to these workouts, schedule a few sessions of skipping rope.

We will now focus on the lower body by alternating static exercises with dynamic strikes on the bag in 1-1/2 minute phases.
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!

Make sure you keep your abs tight throughout the isometric phases so that you don't injure your back.

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

In this session we will combine punch/kick boxing techniques with body weight muscle strengthening exercises, in sets of 1-1/2 minutes of exercise and 30 seconds of 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!

Use the recovery periods to rehydrate, and breathe deeply.

Continue the stretches tomorrow if you feel the need.

We will do the same workout as the previous session while varying the exercises.
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!

Use the rest periods to rehydrate and breathe deeply.

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

In this session you will add a workout with additional weights and then quickly move on to speed work with the bag. Note that for this upper body session we will increase the workout phases to 2 minutes while keeping the recovery phases at 30 seconds. Have ready 2 dumbbells and 1 boxing resistance band to put around your torso.
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!

To ensure this workout is effective, the transitions between the phases with dumbbells and those without must be very quick.

Continue the stretches tomorrow if you feel the need.

In this session we will do longer sets to work on strike intensity and speed, lightly alternated with some additional weight. We will continue to alternate 2 minutes of work with 30 seconds of recovery. Get your dumbbells ready!
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!

We'll be doing some long sets, so take your time on the slow phases, but stay explosive on the fast phases.

These sessions will definitely raise your heart rate, so be sure to leave 2 days of recovery before doing the last session of this programme.

The active recovery phases after each exercise are optional. If you feel up to it, you can do the full session without them. You will alternate 2 minutes of workout with 30 seconds of active recovery. Prepare your boxing resistance band, your skipping rope, and your dumbbells.
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!

We'll finish up the programme with a condensed set of upper and lower body exercises, with active recovery phases to finish with freestyle boxing using the bag.

If you liked this programme, we recommend joining a local boxing association or club to continue to build your skills.