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