FREE BOXING WORKOUT
20 Minute boxing workout for beginners
E-Book
Start your boxing journey anytime, anywhere!
Before you begin
- Your Boxing Stance is how you stand while you're boxing. If you’re right handed - left foot forward, right foot back with the heal up (see photo for examples)
- Boxing stance if you’re left handed - right foot forward, left foot back with the heal up
- This workout is recommended to be completed with 1 or 2 kg dumbbells. However can be completed with no dumbbells
Effortlessly Integrate Fitness into Your Life
- Start your boxing journey anytime, anywhere with our Punching Past Limits E-Book!
- Integrate training and a healthy lifestyle into your busy schedule with ease
- Find harmony and balance in your work and personal life
- Find joy and vitality in both personal and professional endeavors.
Warm up (3 min)
1 min – In your boxing stance – step forward (with your front foot first), step back and then to the side in a cross pattern
1 min – Side shuffle left and right and ensure to keep your hands up
1 min – Step in the cross pattern and add a jab (your non-dominant hand, depending on your boxing stance) and a cross (which is your dominant hand) with each step
Check video for correct technique
Round 1 (3 min)
We are going to start with a combo (a sequence of punches)
In your boxing stance, begin with 4 straight punches and 2 hooks. Do this combo for 3 minutes, making sure to pause after each combo and move your feet (like the warm-up)
Check video for correct technique
Round 2 (3 min)
In round 2, begin with your Jab-cross (2 straight punches)
Take a step out, then step back in adding another Jab-cross onto your 2 straights (will end up 4 straight punches)
Keep increasing the number of punches by 2 until you get to 10 punches.
Then complete 10 star jumps
Repeat as many times as possible in 3 minutes
Check video for correct technique
Round 3 (3 min)
Begin with, 50 straights (Jab-cross)
50 uppercuts
50 high punches
Complete as many times as possible in 3 minutes
See video to check technique
Round 4 (3 min)
Let’s do another Combo!
Begin in your boxing stance and complete this combo:
Jab-Cross-Hook-Cross-Left uppercut-Right uppercut
See video to check technique
After finishing each combo, move your feet (stepping back and forth or shuffling – as seen in the warm up)
Complete as many times as possible for 3 minutes
Round 5 (3 min)
Fifth and final round!
10 sit-ups
20 V-sits with straight punches
Complete as many times as possible in 3 minutes
See video to check technique
Cool down
It’s important to stretch!
Stretch shoulders – bring arm straight across chest and pull in close – 30 seconds each arm
Stretch back – link fingers behind bent knees and pull upwards, arching your back, tuck chin to chest – 30 seconds
Stretch calves – against a wall, place one toe up on wall and push hips as close to wall as possible – 30 seconds each leg
Check video for correct technique
What's in the e-Book?
Struggling with a lack of Work-life balance?
1. Why Boxing? Unlocking the Power of Authentic Boxing for Stress Relief and Fitness
Discover the transformative power of boxing in your busy life. From physical fitness to mental clarity and stress relief, boxing offers a holistic approach to well-being. Uncover why boxing emerges as the ultimate fitness strategy for those constantly on the go.
3. Time Management Mastery: Integrating Boxing into Your Busy Schedule
Unlock the secrets of time management mastery for busy professionals like yourself. Prioritize fitness, schedule workouts, and overcome common challenges to optimize productivity and well-being. Harness the power of boxing for a balanced lifestyle.
2.Setting Up for Success: Preparing Your Mind and Space
From embracing the boxing mindset to creating a personal training space, discover practical strategies for integrating boxing into your daily routine and setting up the foundation for success in your fitness journey.
4.The Fundamentals of Boxing: Techniques and Practices
Explore essential boxing fundamentals. Dive into core techniques, craft effective practice routines, and leverage equipment and technology. Build resilience, confidence, and fitness through boxing, empowering yourself for success both inside and outside the ring.
Take your journey further
Claim your free 30min intro session (worth$59)
Our Intro Session is the perfect way for you to experience our friendly community, start your boxing for fitness journey and see if it’s a good fit for YOU!
The Intro session is for 30 minutes and is with one of our highly experienced Coaches. We will start by getting to know you and begin teaching you some of the core fundamentals of boxing, so you feel confident stepping into your very first boxing class.
We will also recommend the best classes for you to get started with in this session.
To be eligible for this very limited offer you MUST be 18 or over and be a permanent Brisbane resident who lives or works in the Brisbane CBD & new to FitClub.
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