Boxing Training - 5 Simple Boxing Routines You Can Do at Home

Thursday, September 6, 2012 | Unknown at 11:34 AM |

There are quite a few different set ups for boxing or kickboxing at home. For example, you can do your boxing workout with or without a partner, on a heavy bag, or simply shadow boxing the moves in front of a mirror. Also it depends what level of boxer you are and how fit you are.

I'll focus on shadow boxing - because that's how most people box at home. However, the following routines (or rounds) will work solo or with a partner, with equipment or without. You will need to learn how to punch, so send me an email and I'll send you a free cheat sheet for your fridge, with photographs.

Routine 1 - Shadow Boxing Routine (in front of a mirror) -

* the combos below will also work on a punching bag or focus mitts

Set up

For shadow boxing, you just need a mirror and some space. Make sure the floor is flat and clear of obstacles and steps. Don't get too close to the mirror for obvious reasons. If you dont have an audio or video workout program calling the shots for you, you'll need a kitchen timer or stopwatch to time your rounds. Most smart phones have them. If you have a partner with focus mitts, all the better, but wrap up properly, use good gloves and learn the techniques.

The 5 Routines (Beginner - Intermediate)

Set your timer for 2 minute rounds. Take a one minute rest in between, or 30 seconds if you're feeling fit. You can mix these rounds any way you like, or follow the sequence as I have suggested.

Round 1 - Fighting Stance + Footwork

Start with feet together, facing the mirror. Take a quick step apart so your feet are shoulder width, then left foot forward and up on the balls of the feet. Get your fists tight, guard up near your jaw, go side on, elbows in tight. No chicken wings!

Now "float like a butterfly" as the great man said, in and away toward the mirror (not too close!). Now get the head bobbing and weaving - like a champagne cork in the ocean. Make it random. Imagine you are getting hit and you have to dodge and weave. Breathe.

Round 2 - Beginner/ Int - Jabs and Crosses

The jab is with the left. (L)The cross is with the right. (R)Try these 3 combos:

L,R, x 10

LL,R x 10

L,R,L,R x 10

Round 3 - More Advanced - Add the Hooks and Uppercut

Mainly use the left hook (LH). Uppercuts (LU,RU) can be with either hand. You will need to watch a demo video for instruction - see my YouTube channel, Google it or email me for a cheat sheet.

Add these 3 combos:

L,R,LH,R x 10

L,R,LU,R x 10

LL,R,LH x 10

For 20 secs before the end of each round, try cardio sprints - where you just punch flat out like pistons. Always be careful not to over extend the elbows when punching into air.

Round 4 - Cardio Pyramid Punches, using the jab and the cross

2,,4,6,8,10... up to 20 (Beg)

4,8,12,16,20... up to 60 (Int)

8,16,32,64,128... (Adv)

Round 5 - Cross Training Round

Skipping, Stretch, Box Steps, Run, Pushups or Ab Work

Well done - you went the distance!

In your corner,

Patrick