Ultimate Boxing Workout for Beginners


Exercise is a natural antidepressant, and let's face it: Sometimes after a hard day, you may feel as if you were on a collision course. Boxing is not just a productive exercise technique — it is an effective exercise for both your body and your mind.1


Sure, it sounds fun to be able to pull off some strength and throw a few punches (especially without the risk of injuring anyone) in a safe place, but there are other boxing benefits that are often invisible, said mixed martial artist Shhanie "Smash" Rusth. According to Rusth, boxing can help maintain and strengthen bones, reduce stress, and improve your coordination, balance, and brain function. And just as a full-body exercise that combines strength with cardio, it can also burn many calories.





And you don't have to have the skills of Muhammad Ali or go to a dedicated gym to try. Previously, Rusth would spend 30 minutes, no need for a beginner boxing tool you could do anywhere, anytime.


Safety and Precautionary Measures

Before you start, Rusth advises everyone to box at their own pace. “It's easy to get caught up in the thrill of punching. I get it — it looks and sounds fun. You need to move slowly and with a view to learning and maintaining good posture and strategies, ”he said. Once you've done that, you can take the tempo.


He says one of the most important things to remember is breathing. Usually when we try to do something new, we tend to catch our breath. “Use your breath force to throw powerful punches. Exhale and throw your fist. "


Boxing for Beginners

That's fine

Perform five minutes of rope jumping, running, powerwalking, or dancing in the area. You want your heart rate to rise slightly and your feet to move.


Punch numbers

1: jb

  1. Get into fist or fighting position: Stand with your legs spread shoulder-width apart, with your dominant foot on your back and your front shoulder and foot forward. Make fists with your thumbs without fists and lift both fists in front of your chin.
  2. Extend your leading arm (forward) straight forward and turn your fists so that your fists are up and your palms are down.
  3. Put your arm back in front of your face.

2: The cross

  1. Start in the form of a fist, punches in front of your chin.
  2. Turn your hind leg and rotate your torso forward.
  3. As you move around, extend your back arm forward, keeping your wrists up and palms down.
  4. Rotate back into combat mode and return your back hand to the front of your chin.

3: Lead Chicken

  1. Start in the form of a fist, punches in front of your chin.
  2. Rotate your body forward and transfer the weight to your front leg.
  3. Bring your leading arm up to shoulder height with your elbow bent at a 90-degree angle.
  4. Pivot in your front leg and turn your torso to follow the punch.
  5. Rotate back to the fist position.

4: Back Chicken

  1. Start in the form of a fist, punches in front of your chin.
  2. Rotate your body forward and transfer the weight to your front leg.
  3. Bring your back arm up to shoulder height with your elbow bent at a 90-degree angle.
  4. Pivot in your back leg and turn your torso to follow the punch.
  5. Rotate back to the fist position.

Now that you've got the basics down, it's time to get into the circuit.


Cycle 1


1-2-1-2-Slip Rear-Slip lead (3 minutes)


  1. Swap between jab and double crossing.
  2. Slip Rear: Press your weight on your back leg and move around in front of your body. When making a slip, your head should move slightly to one side of your body. It should not be an exaggeration.
  3. Slip lead: Rotate your back foot and body slightly to the left by moving a small amount of weight on your front leg.

02

Mountain Climber (30 seconds)

  1. Get in place of the plank
  2. Pull one knee to your chest.
  3. With one movement, change your legs while keeping your hands in the same position.
  4. You can speed up the legs to build strength.

03

Jump Squat (30 seconds)

  1. Stand with your feet wider than the hips.
  2. Get down to squat.
  3. As you get up, jump up and down.
  4. Sit slightly on your feet, and lower your back to the squat.
  5. Repeat.
  6. Take a minute's rest.


Cycle 2

04

1-2-3-2 (3 minutes)

Swap jabs, crosses, lead hooks, and crosses for 3 minutes.


05

Mountain Climber (30 seconds)

  1. Get in place of the plank.
  2. Pull one knee to your chest.
  3. With one movement, change your legs while keeping your hands in the same position.
  4. You can speed up the legs to build strength.

06

Jump Squat

  1. Stand with your feet wider than the hips.
  2. Get down to squat.
  3. As you get up, jump up and down.
  4. Sit slightly on your feet, and lower your back to the squat.
  5. Repeat.
  6. Take a minute's rest.


Cycle 3

07

1-2-3-4-Roll Rear-Roll lead (3 minutes)

  1. Make a jab, cross, lead hook, and back hook.
  2. Roll: Stand in the boxer's position, bend your knees as you transfer your weight to your back foot and stand up. Bend your knees and transfer your weight to your front foot.

08

Mountain Rider

  1. Get in place of the plank
  2. Pull one knee to your chest.
  3. With one movement, change your legs while keeping your hands in the same position.
  4. You can speed up the legs to build strength.

09

Jump Squat

  1. Stand with your feet wider than the hips.
  2. Get down to squat.
  3. As you get up, jump up and down.
  4. Sit slightly on your feet, and lower your back to the squat.
  5. Repeat.
  6. Take a minute's rest.


Cycle 4

10

1-2-1-2-Sprawl (3 minutes)



  1. Swap between the jab and the cross twice.
  2. Sprawl: Take your body down to a full wooden frame, lower your chest to the floor, and then jump back into the boxer.

11

Mountain Rider

  1. Get in place of the plank.
  2. Pull one knee to your chest.
  3. With one movement, change your legs while keeping your hands in the same position.
  4. You can speed up the legs to build strength.

12

Jump Squat

  1. Stand with your feet wider than the hips.
  2. Get down to squat.
  3. As you get up, jump up and down.
  4. Sit a little over you feet, and lower back down to the squat.
  5. Repeat.
  6. Rest for one minute.


Cool Down

Crunches (1 minute)

  1. Lie on your back. Put your hands behind your ears with your elbows out or across your chest.
  2. Inhale and contract your abs.
  3. Exhale and lift your head and shoulders off the ground.
  4. Lower back down with control.

Plank (1 minute)

  1. Place your hands on the ground, with your shoulders directly over your wrists. You can also do this on your elbows, with your shoulders above your elbows and forearms and hands on the floor extended out in front of you.
  2. Step your feet back into a plank position, keeping your head and spine neutral and your body in a straight line.
  3. Hold for one minute.

Crunches (1 minute)

  1. Lie on your back. Put your hands behind your ears with your elbows out, or across your chest.
  2. Inhale, contract your abs.
  3. Exhale and lift your head and shoulders off the ground.
  4. Lower back down with control.
  5. Side Plank Right (1 minute)
  6. Lie on your right side with your legs stacked on top of each other.
  7. Press into your right hand or forearm, and lift your hips and body up into a straight line.
  8. Hold for one minute.