At home boxing workout: shadow fighting, punching bag, and other boxing exercises

Do boxing at home

Boxing workouts are not only useful for boxers but can also serve as good fitness for ordinary people. Boxing training can help you get in good shape and is good for your health. Boxing workouts can be done not only at the gym but also at home. In this article, we will look at a home boxing workout. We hope that this article will be useful for both ordinary people and boxers

Build you stance in each boxing work outs!

Your success in boxing is dependent on your stance. It allows you to throw and dodge punches and places you in a good position to take a punch from your opponent. If you are right-handed, your left foot will be in front. Your stronger arm will be further back to maximize the power it generates. The opposite is called “Southpaw”, or the lefty stance.

Start with your feet shoulder-width apart and your feet on the same imaginary line. Righties should shift their left foot so that their heel touches the imaginary line. Lefties should then move the right foot forward so that the toe touches the line.

Lefties do the opposite. Place your weight on the balls of your feet, and then soften your knees. Your dominant fist should be raised so that it touches your index finger. The non-dominant fist should reach about your cheek height. Your elbows should touch your ribs. If your elbows are too wide, your body will be exposed. Your punches will be more powerful if your elbows are tucked in.

Let’s move on to the punches. The hook, the cross, the jab, and the uppercut.

Jeb: This is a lead hand punch that you throw straight ahead with your non-dominant hand. It is not the kind of punch you can use as a power punch, but it is used to prepare other punches. Here’s an example. Larry Holmes, Ike Quartey, and Muhammad Ali are just some of the boxers who know how to throw this punch. Start learning from the YouTube video.

Cross: This cross is thrown using the dominant, rear hand. It is closest to your target. You can also throw it straight, but more forcefully by using your legs and torso. Except when you are trying to counter an opponent’s punch, you rarely use the cross. Deontay Wilder and Manny Pacquiao are examples of boxers who have mastered the art of the cross.

Hook: You can do these with either hand but it is better to concentrate on the hook with the lead hand (nondominant). Hooks on the other hand could make you more vulnerable. This is not a straight punch, unlike the other hooks. Instead, it aims to strike your target from the side using your hips, legs, and hips for power. Strout explains that the hook extends from your shoulder and then turns in towards your target halfway through the punch.

Uppercut: This punch is often used in close combat. This punch is usually performed in the vertical direction of your chin line. In this instance, the opponent’s fist is turned toward himself. Boxing can sometimes involve an uppercut on the opponent’s stomach, nose, or eyebrow. You must bend your knees to hit the target correctly and avoid being open to counterattacks by your opponent. The hip movement should be the force behind the punch. Relaxed hands are required for the uppercut. You must feel the opponent’s body contact and build a force in your fist.

After you have the punches individually, it is time to combine them.

These combinations are common:

  • Jab-cross
  • Jab-cross-hook
  • Jab-jab-cross
  • Jab-hook-cross
  • Cross-hook-cross
  • Hook-cross-hook
  • Jab-cross-hook-cross
  • Jab-cross-jab-cross-hook-hook
  • Jab – cross – front hand uppercut – cross
  • Jab – uppercut from the far hand – uppercut from the front hand

Home Boxing Workout 1

Home Boxing Workout 1

Warmup:

10 minutes jump rope

20 squats

20 pushups

40 crunches

Shadowboxing:

3-minute round: Basic jab, cross, and hook punches

Rest 30 seconds

Repeat for 5 rounds

Heavy bag workout: Basic combinations

3-minute round

Rest 30 seconds

Repeat for 5 rounds

For those new to this intensity, do three rounds rather than five. Take a one-minute break between each round. Maintain your pace. Don’t be too aggressive in the first 20 seconds. Then stop. Keep hitting the bag, even if it just touches.

Finisher:

100 pushups

100 squats

200 sit-ups

Rest as little as possible

Home Boxing Workout 2

Home Boxing Workout 2

Warmup:

50 jumping jacks

50 jump lunges

1 minute run in place

10 pushups

10 squats

10 lunges

5 minutes shadow boxing

Rest as little as possible

Rest 30 seconds

Footwork drills:

2 minutes side steps: Begin in a boxing stance. Take 10 quick steps to your left and then take 10 steps to your right side-by-side. Push off your left foot when you move to the right and the right foot when you move to the left.

Rest 30 seconds

2 minutes forward and back steps: Take 10 quick steps forward, then 10 back, back, and again in a boxing stance. Push off your back foot when you move forward and push off your front foot when you move backward.

Rest 30 seconds

2 minutes box steps: In boxing stance, move 6 steps forward, 6 steps right, 6 steps back, 6 steps left. After four squares, change direction. Concentrate on the correct leg.

Rest 30 seconds

2 minutes circle drill A: Place something on the ground to serve as your center point. Step in a boxing stance and make a circle around the object using your technique. Then reverse the circle. Make sure that you remain in your stance with your lead leg pointed in the direction of your center. This is to help you move away from your opponent.

Rest 30 seconds

2 minutes circle drill B: Face away from the same central point and keep your back towards it. Keep your stance, and make full circles in every direction. Strout says that this teaches you how to stalk a moving opponent.

Finisher:

10 minutes jump rope as cooldown

Home Boxing Workout 3

Home Boxing Workouts 3

Warmup:

Jog 20 minutes

Shadow fighting:

3-minute round

Rest 30 seconds

Repeat for 5 rounds

punching bag workout:

3-minute round on the heavy bag

Repeat for 3 rounds

3-minute round on speed bag

Repeat for 3 rounds

Conditioning:

For 3 minutes, do:

10 pushups

10 jump squats

Rest 1 minute

Repeat for 3 rounds

Finisher:

200 situps

Home Boxing Workout 4

Home boxing workout 4

Warmup:

20 minutes jump rope, varying speed

Shadow fighting/conditioning:

1-minute round shadow boxing, focusing on speed

Rest 30 seconds

8 repetitions

20-yard sprint OR 10 burpees

20 seconds shadow boxing

10 repetitions

Conditioning:

10 minutes jump rope

Finisher:

5 pushups, focusing on speed

Rest 30 seconds

10 repetitions

Home Boxing Workout 5

Warmup:

3 minutes fast jump rope

Rest 30 seconds

4 repetitions

Shadow fighting:

3-minute round: Work basic jab, cross, and hook punches

30 pushups as “rest”

4 repetitions

Heavy bag workout:

3-minute rounds, as follows

Round 1: jabs only

Rest 30 seconds

Round 2: double jab-cross

Rest 30 seconds

Round 3: jab-cross-hook

Rest 30 seconds

Round 4: any four punches

Rest 30 seconds

Round 5: any punch combination, with 180-degree semi-circles around bag between combos

Rest 30 seconds

Round 6: non-stop punching at 60% of full power. Focus on the rotation of the body and using the legs.

Rest 30 seconds

Then:

20 hard hooks, lead hand

20 hard crosses

40 quality jabs

Finisher:

200 situps

20 pullups

40 lunges

Explore more boxing home workouts:

FAQ

What do I need for boxing training at home?

This is not a standard. Boxing shoes, clothes, jump ropes, dumbbells, and boxing gloves. Bandages and mirrors are also available. A punching bag/dummy is recommended for advanced training. This is the minimum.

What’s the difference between doing it in the gym and at home?

Boxing at home is a great way to get in shape. However, if you want to achieve the best results, it is not enough. You need to train regularly with a partner and have a coach to correct any mistakes. Although you can learn the moves and punches at home, there may still be mistakes that a trainer can correct.

I want to learn how to fight. Will home boxing training help?

I don’t think you can. To learn anything, you have to do what you want to learn. And in general, it’s not a good target for training, a self-respecting boxer and sportsman will never use his skills for bad things.

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