Total Beginner Boxer - Bodyweight Strength + Conditioning

Lilly Lifts

Boxing, Strength & Conditioning
Coach
Lilly Williams

Just joined a boxing gym, or considering joining soon? Do you have limited fitness background? This program will get you ring-ready with no equipment except a jump rope all from home!

Get a strong base of stability, endurance and speed - all you need is space to run (or a treadmill), a jump rope, and your body.

This 8 week program is designed for those with little-to-no fitness base; it's the Couch to 5k of boxing crosstraining. With 3 training sessions a week, including both running and bodyweight exercises, you'll be ready for the gym in no time at all.

$40
Get Total Beginner Boxer - Bodyweight Strength + Conditioning
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Program Highlights
- Build a cardio base by running 3x a week, with no runs over 1.5 miles - Improve overall fitness with a mix of strength, stability and speed exercises - Improve punching power with explosive movements - Keep moving, even without a gym
Features
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Access to your coaches
Have questions? Not sure if there's a modification? Lilly will help you out.
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Programming 3 days per week
Fit it around your boxing sessions, or use it as a full workout regiment.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Keep the app on your phone and log workouts with the tap of a finger.
Equipment
Required
Jump Rope
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

1-mile Run

1 x 1

B

Air Squat

4 x 15

C

Push-Up

3 x MAX

D

Bird Dog

3 x 10

E

Jump Rope

1 x 2:30

Tuesday
Week 1 Day 3

A

1-mile Run

B

Walking Lunges

3 x 10

C

Superman

3 x 7

D

Dead Bug

3 x MAX

E

Jump Rope

1 x 2:30

Thursday
Week 1 Day 5

A1

Walk

1 x 5:00

A2

Sprint

1 x 0:30

A3

Walk

1 x 1:30

A4

Sprint

1 x 0:30

A5

Walk

1 x 1:30

A6

Sprint

1 x 0:30

A7

Walk

1 x 5:00

B

Tuck Jump

5 x 5

C

Shoulder Taps

3 x 10

D

Jump Rope

1 x 2:30

Coach
More from Lilly Lifts
coach-avatar Lilly Williams

Lilly is a certified personal trainer and yoga instructor whose specialty is combat sport-specific training.

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What are you waiting for?

The sooner you start, the faster you'll improve. Not at a boxing gym yet? Get ahead of the other hobbyists and show your future coach that you mean business!

Get Total Beginner Boxer - Bodyweight Strength + Conditioning
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FAQs
How much running is there?
You'll be running three times a week - two jogs and one sprint session. Running a mile seem a bit too daunting right now? No worries - you can take walk breaks!
I've been at a boxing gym for a year. Is this program for me?
You may find this program to be pretty basic for your needs. This program is designed for those who are just starting out, especially those who don't have a regular exercise practice in place.
Total Beginner Boxer - Bodyweight Strength + Conditioning
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