Posted on by David John

Are you eager to burn calories, inculcate in yourself fortitude, reshape your entire body and increase the cardio in it? Boxing does grant all these advantages and it, certainly, is satisfying. Remember it isn’t about randomly punching or just crazily hitting punching bag at all. Boxing training is far above that. It demands fundamental understanding, practicing and a reasonable level of being fit. To assist enthusiastic starters, we have researched on the guidelines which will make you master the basics and avoid committing blunders. Every sport or every endeavor in this world for that matter has a different set of guidelines for amateurs and a different one for experts. Boxing is not different either. So if you are an aspiring George Foreman and are willing to take your very first class of this sport very seriously and have what it takes to go the distance, think no further and start applying these techniques in your practice sessions with or without a coach.  

Workouts

Boxing Stance

The initial thing to learn is the correct stance which gives stability, balance and flexibility. It aids in throwing punches and finding the range. Making use of your feet rightly is indispensable for both defense and offense. If you are a righty, when your left feet are ahead, you will possess an orthodox pose. If you are a lefty, your right feet will be infront of you. As it isn’t easy writing how to have the correct stance, see videos in which pro fighters are teaching.

Here Are Few Things You Must Ensure At All Costs.

Don’t lean forward or backward too regularly. Make your weight centered for keeping balance and mobility. Marginally, bend the knees. Don’t let your feet be planted. Your lower and upper body should be relaxed so it allows you moving swiftly within your entire range. Lift shoulders slightly keeping the chin at chest. Practice will be the key. If the lower body obeys if you step away, the legs are surely in a state of relaxation which is essential for footwork.

Footwork

Beginners commonly commit the blunder of standing at the same area while working out. You would never see a boxer do this in a ring - never. Footwork is crucial to both offense and defense. For instance, you avoid a specific punch or adopt the position from which you target your opponent much better. Footwork is also vital to burning fat as the lower body is more active. Thus, it increases heart rate. Interestingly, footwork appears to be easy to learn but, in reality, it is very difficult as you need to have the correct boxing stance permanently where it can be easily forgotten. In many cases, it is brilliant footwork that makes you a champ instead of punching power. In summary, it demands a lot of practicing as a number of blunders can be made. We recommend you to watch videos on techniques of boxing training. The best methods are shadow boxing and jump rope. By jump rope, you make your legs strengthened and you learn the rhythm. Shadow boxing is excellent for teaching your body how to “dance”.

Basic Punches

Punching here and there appears to be most inevitable in boxing training sessions for novices but they come, in order of priority, after footwork and stance. Without these 2 basics, you can’t throw punches properly and do practice which serves your requirements. If you have neither hit a heavy bag earlier nor done boxing exercises, you are bound to wrongly think that throwing punches are easy and random. That is certainly the case in films but, in truth, they are complicated movements requiring your whole body not just the power of your arm. In fact, throwing punches with later is the worst thing. If your stance and footwork are just right, the energy is derived from the entire body starting from your feet. Thus, it will be stronger like you are using the strength of your arms.

Which punches you should know? Cross, Jab, Left/right hooks & Left/right uppercuts. Are not these the basics from which all combos arise (besides defense hand moves)? The easiest to learn is jab. Yet, it’s most important. You will use it most frequently. Crosses or hooks are most famous as they are very easy for launching strong hits but, mostly, beginners are poor at them. What about combos? Till you aren’t good at basic punches, it is useless to perform combinations. If you consider your jabs, hooks and crosses as reasonably good, try the following simple combo drills:-

jab & cross

jab, jab & cross

jab & right hook

jab, cross & left hook

Conditioning

If you want to hit a punching bag or only do shadow boxing, good condition is needed even if you find them comfortable. What is most important is developing your cardio. Running or jump roping are training exercises for this purpose. You may do high intensity training as well as steady regular workouts. However, exercises like burpees, high knees and plyometric jumps are beneficial as well. Next comes strength training. You don’t have to lift weights. For that goal, bodyweight exercises are good enough. They are ideal for getting stronger naturally without spoiling punches, footwork and stance. When you lift weights for some time, your footwork can become worse. It may slow you down and reduce power of your punches. The best exercises for beginners are different pushups, squats and pull-ups/chin-ups.

Summing it up, these boxing skills are essential for beginners. Learn them prior to working out. These are more like defense skills but at the start, they are sufficient for starting boxing workouts. Practice as hard as possible the tips mentioned above. As the moves or punches become natural, the more effective and enjoyable your training is eventually.

Guidelines for Boxing Training

Assuming you have covered the basics well, how can you start properly?

Having a heavy punching bag and hitting it is indeed tempting to say the least but wait more. Experience tells us that you can forget basics i.e. punches, footwork, stance etc. You place your feet in front of a punching bag and forcefully hit it without purpose. It does seem cool. However, it is anything but a proper boxing workout. It is recommended doing shadow boxing for some time not only for refining the drills or techniques but for becoming so used to “dancing” that you don’t end up sticking to the place behind heavy bag. Moreover, it is also good for conditioning as the bag work is harder.

Getting Ready To Do Heavy Bag Workouts

If you don’t yet have a punching bag, get one which suits you. There are 2 types – hanging and freestanding. Both have pros & cons but the hanging ones have more durability providing better experience in training although their installation is indeed more difficult. The rule you should know if you want to buy a bag is find that whose weight is half of yours. This size stands more strong punches and builds your power for punching. It swings ample for practicing punches, blocking, counter attacks and footwork (pivot/slipping). You may buy a speed bag that helps in developing hand-eye coordination and speed of punching but it isn’t a condition. Do not ever hit the bag with naked hands as you will have severe injuries other than scratches. You should be using both gloves and hand wraps. Only gloves are not enough. Wraps safeguard your hand from direct impact keeping your wrists straight.

We earlier talked about the common blunder of hitting the bag without brains. Here is how you avoid that. Imagine the bag is really your opponent and fight with it like you are in a real ring. Will you keep standing in the same spot? Will you throw same punches again and again? Will you allow your head to be hit? “No” is your obvious answer. Wouldn’t you be tricky enough and hit your opponent from different directions and aim at different parts of his body? “Yes” is your obvious answer. Do exactly the same with your bag which is your actual enemy wanting to beat you into pieces but don’t let him succeed at all. You can be the winner only with your power and tricks. There isn’t any need of hitting the bag with maximum power every time. Don’t do that or after half a minute, you will end up huffing and puffing - you won’t have any energy to complete the round and the subsequent ones. Divide the reservoir of your energy intelligently without being hasty.

As you are a novice, it is wise to practice one specific technique throughout a single round. For instance, in first round, practice jabs; in second round, focus on crosses; in third round, focus on your head movement. You may have light rounds and hard rounds as well once you raise the power or speed of punches or when you are practicing footwork. Seemingly, you may get rounds if you mix up everything. There are many things for practicing. As far as length or number of rounds are concerned, they depend upon your condition. For amateurs, 3 to 4 × 1 to 2 min rounds with 1 to 2 min of rest are fine. When your technique and endurance will improve, lengthen your round up to 3 min while shortening the rest to 1 min – obviously, increase the total number of rounds. Set your own targets and goals for better performance. 

Boxing for Weight Loss

Researchers placed twelve obese people into 2 test groups; one walked quickly 4 times a week with 50 min per session; the other kept hitting a heavy bag for an equal period of time and did the following exercises in 3 min intervals (2 min on & 1 min rest) - heavy bag, focus mitts, circular body bag, skipping as well as footwork drills. After 4 months, boxers had easily won the contest. Their waist had decreased by 2.6 inches; they had managed to lose 11 pounds; their body fat had reduced by 13%; their heart rate as well as blood pressure had improved a lot. What about the walkers? They lost only a quarter inch from waists, hardly a half pound in total and merely 5% of body fat. Although their heart rate was slightly better, their BP was strangely worse. Inspite of the small sample size of this study, it is clear that to get sleek, lean and shredded, wearing gloves to whack a heavy bag beats a brisk walk by a wide margin.

Before getting into the workout’s details, below is the boxing equipment you should have:

  1. a) Wraps – 120
  2. b) Gloves – 14-16oz
  3. c) Focus mitts – 1 set
  4. d) Jump rope
  5. e) Dumbbells set– 2 (5-10 pounds)

Boxing is an incredible way for helping you start or continue the journey of weight loss for leading an extremely healthy lifestyle as you can burn 800-1000 calories in an hour of boxing only. For the starter, boxing classes teach you basic techniques and skills helping you to increase your muscular strength and cardio endurance. They also raise your core strength considerably. The routine mentioned below includes cardio boxing, shadow boxing, stance, defensive movements, focus mitt as well as fat-scorching ab drills. If you cannot go to a gym, perform this with some partner at your home. You will lose fat, improve blood pressure and build muscle too. Don’t ever forget keeping your hands up by the chin for protecting the face or elbows tucked in for protecting the ribs.

Warming up

Time: 15 minutes

This short session is indispensable. It warms up your muscles, ensures proper flow of blood and facilitates more flexible and vibrant movements. Never avoid it. Don’t miss breathing.

30 sec: slight bouncing on your feet’s balls

30 sec: jumping jacks

30 sec: high knees

30 sec: continuous punching in squat position

5 sec: rest

All of this should be repeated 3 times.

30 sec: jumping split squats

30 sec: cross jacks - imitate motion of jumping jacks while your arms are crossed in front of you

30 sec: hook punches - in squat position, keep punching in an arc moving horizontally and upwards like an altered uppercut.

Rest: 10 sec

All of this should be repeated 3 times.

60 sec: mountain climbers

60 sec: squat to high knees

150 rope skips using jump rope

After catching your breath, be ready for workout.

What does the Workout Itself Include?

Time: Around 50 min

a) Shadow Boxing: 10 min

It is shadow boxing that helps preparing your body, mind and spirit by introduction of appropriate boxing posture, technique and movements as the menu of your workout. Do focus on your form during it to prepare for the punches later. Maintain an athletic stance i.e. soft knees and legs flabbergasted with one foot infront of the 2nd (if right handed, left foot is forward and right foot back; exactly the opposite for a lefty). Core should be engaged, your chin should be down and your hands should be raised in front of your face – perform a combo of these basics for ten minutes.

Jab - Pushing off the back foot, snap out the lead arm swiftly. No need to do this in shadow boxing. However, for greatest power while boxing, mimic a corkscrew and then twist the arm slightly for leaning in your punch.

Cross: Follow a virtual line from your chin across your body towards your target with your right hand (assuming you’re right-handed). You would pivot the back-foot in and gather strength with that leg while you rotate the hips and then punch.

Hook: For landing a hook, place your weight on the rear leg. Pivot the right foot when you make the lead arm approach your target ensuring the elbow bends with 90 degree angle. Turn your hips in the punch.

Uppercut: Transfer your weight marginally to the rear leg’s hip. Bend down slightly dipping shoulder of your same side. With your palm up, with your arm bent at 90 degree angle, rotate powerfully towards your lead leg and push off your back foot’s ball to drive the punch upwards. Your palm must be facing you during impact.

Slips & dips: This is a technique for defense in which you bend the knees for lowering the body by few inches. You dip either down or side-to-side and bob and weave.

b) Focus Mitt: 20 min

In this drill, you need a partner who is willing to keep holding the mitts while you are striking them. Fortunately, he/she too will get a fat burning workout while matching your punches with mitts. Complete 5 sets of three-minute rounds with a rest of 1 minute. Workout with the combos below.

Jab & Cross

Jab, Cross & Hook

Uppercuts & slips-with-dips

For the 1 minute rest, do fifty reps of bicycle crunches, rope skips, burpees, high knees, planks etc.

Then do the following:

At least 150 rope skips

60 sec: mountain climbers

30 sec: power jacks

50 sec: pushups

50 sec: dumbbell squat curl press - with arms at the sides and dumbbells in any hand, squat down. When you rise, curl dumbbells and press them overhead.

Do 5-10 minutes of cool-down.

If you are of an advanced level, below are more focus mitt combinations:

Jab, Jab & Cross

Jab, Cross & Left Hook

Jab, Right Uppercut, Left Hook & Cross.

Tips for First Fight

Prepare Mentally

The first fight is always going to make you nervous. If you are not mentally prepared, you would waste energy and become reckless. Calming down and relaxing during sparring and pre-fight preparation would relax you during the actual fight. You will have more opportunities, use lesser energy and perform better. You must do everything and anything for winning the battle. Your body must be on the line for landing your shots. Enter the mindset during training or sparring of that you will flip the switch when needed for putting the pressure on when required. This way, you can unleash your beast within.

Shot & Combination Preparation

Never miss out on your great shots. But it is very difficult immediately throwing body shots in the moment’s heat and expecting it to work as well. Practice them in your pre-fight preparation or sparring so they become your second nature.

Double Jab

This is a great technique for entry. Suppose you are against a boxer who moves his head due to which you throw but miss. Double jab gives you another opportunity for following up with a fast second jab at your target. Experiment with combos of jabs. Try a straight one with slip or try at the body and then head. Get low and go for the chest’s top beneath the chin. Keep eyes on your rival throughout following up with that combo you decide after making use of double jab for closing the distance.

Body Shots

Body shots can simply end fights but even if you don’t win, they do rapidly tire your rival messing up their breathing. Master few key body shots during sparring e.g. a left shovel hook at the body followed by a right hook at the body. Practicing is the key - to set up the earlier, throw a 1-2, then drop and throw body shot; for the later, throw a step-in jab while dropping your weight low.

Conclusion

I hope the boxing tips mentioned above help you in understanding the basics in case you are a beginner. A boxing training session is an efficient method for exercising which will make your body rock solid. It will build your confidence, make you agile, and help you in defending yourself from unpredicted and unfortunate attacks. It isn’t boring at all as always there will be something new to learn and master with greater practice and perseverance. Waste no further time and put the theory earlier discussed into implementation and action. Champions are not born in some other planet. If Muhammad Ali can do it. You can do it as well. Happy boxing!

 

Are you eager to burn calories, inculcate in yourself fortitude, reshape your entire body and increase the cardio in it? Boxing does grant all these advantages and it, certainly, is satisfying. Remember it isn’t about randomly punching or just crazily hitting punching bag at all. Boxing training is far above that. It demands fundamental understanding, practicing and a reasonable level of being fit. To assist enthusiastic starters, we have researched on the guidelines which will make you master the basics and avoid committing blunders. Every sport or every endeavor in this world for that matter has a different set of guidelines for amateurs and a different one for experts. Boxing is not different either. So if you are an aspiring George Foreman and are willing to take your very first class of this sport very seriously and have what it takes to go the distance, think no further and start applying these techniques in your practice sessions with or without a coach.  

Workouts

Boxing Stance

The initial thing to learn is the correct stance which gives stability, balance and flexibility. It aids in throwing punches and finding the range. Making use of your feet rightly is indispensable for both defense and offense. If you are a righty, when your left feet are ahead, you will possess an orthodox pose. If you are a lefty, your right feet will be infront of you. As it isn’t easy writing how to have the correct stance, see videos in which pro fighters are teaching.

Here Are Few Things You Must Ensure At All Costs.

Don’t lean forward or backward too regularly. Make your weight centered for keeping balance and mobility. Marginally, bend the knees. Don’t let your feet be planted. Your lower and upper body should be relaxed so it allows you moving swiftly within your entire range. Lift shoulders slightly keeping the chin at chest. Practice will be the key. If the lower body obeys if you step away, the legs are surely in a state of relaxation which is essential for footwork.

Footwork

Beginners commonly commit the blunder of standing at the same area while working out. You would never see a boxer do this in a ring - never. Footwork is crucial to both offense and defense. For instance, you avoid a specific punch or adopt the position from which you target your opponent much better. Footwork is also vital to burning fat as the lower body is more active. Thus, it increases heart rate. Interestingly, footwork appears to be easy to learn but, in reality, it is very difficult as you need to have the correct boxing stance permanently where it can be easily forgotten. In many cases, it is brilliant footwork that makes you a champ instead of punching power. In summary, it demands a lot of practicing as a number of blunders can be made. We recommend you to watch videos on techniques of boxing training. The best methods are shadow boxing and jump rope. By jump rope, you make your legs strengthened and you learn the rhythm. Shadow boxing is excellent for teaching your body how to “dance”.

Basic Punches

Punching here and there appears to be most inevitable in boxing training sessions for novices but they come, in order of priority, after footwork and stance. Without these 2 basics, you can’t throw punches properly and do practice which serves your requirements. If you have neither hit a heavy bag earlier nor done boxing exercises, you are bound to wrongly think that throwing punches are easy and random. That is certainly the case in films but, in truth, they are complicated movements requiring your whole body not just the power of your arm. In fact, throwing punches with later is the worst thing. If your stance and footwork are just right, the energy is derived from the entire body starting from your feet. Thus, it will be stronger like you are using the strength of your arms.

Which punches you should know? Cross, Jab, Left/right hooks & Left/right uppercuts. Are not these the basics from which all combos arise (besides defense hand moves)? The easiest to learn is jab. Yet, it’s most important. You will use it most frequently. Crosses or hooks are most famous as they are very easy for launching strong hits but, mostly, beginners are poor at them. What about combos? Till you aren’t good at basic punches, it is useless to perform combinations. If you consider your jabs, hooks and crosses as reasonably good, try the following simple combo drills:-

jab & cross

jab, jab & cross

jab & right hook

jab, cross & left hook

Conditioning

If you want to hit a punching bag or only do shadow boxing, good condition is needed even if you find them comfortable. What is most important is developing your cardio. Running or jump roping are training exercises for this purpose. You may do high intensity training as well as steady regular workouts. However, exercises like burpees, high knees and plyometric jumps are beneficial as well. Next comes strength training. You don’t have to lift weights. For that goal, bodyweight exercises are good enough. They are ideal for getting stronger naturally without spoiling punches, footwork and stance. When you lift weights for some time, your footwork can become worse. It may slow you down and reduce power of your punches. The best exercises for beginners are different pushups, squats and pull-ups/chin-ups.

Summing it up, these boxing skills are essential for beginners. Learn them prior to working out. These are more like defense skills but at the start, they are sufficient for starting boxing workouts. Practice as hard as possible the tips mentioned above. As the moves or punches become natural, the more effective and enjoyable your training is eventually.

Guidelines for Boxing Training

Assuming you have covered the basics well, how can you start properly?

Having a heavy punching bag and hitting it is indeed tempting to say the least but wait more. Experience tells us that you can forget basics i.e. punches, footwork, stance etc. You place your feet in front of a punching bag and forcefully hit it without purpose. It does seem cool. However, it is anything but a proper boxing workout. It is recommended doing shadow boxing for some time not only for refining the drills or techniques but for becoming so used to “dancing” that you don’t end up sticking to the place behind heavy bag. Moreover, it is also good for conditioning as the bag work is harder.

Getting Ready To Do Heavy Bag Workouts

If you don’t yet have a punching bag, get one which suits you. There are 2 types – hanging and freestanding. Both have pros & cons but the hanging ones have more durability providing better experience in training although their installation is indeed more difficult. The rule you should know if you want to buy a bag is find that whose weight is half of yours. This size stands more strong punches and builds your power for punching. It swings ample for practicing punches, blocking, counter attacks and footwork (pivot/slipping). You may buy a speed bag that helps in developing hand-eye coordination and speed of punching but it isn’t a condition. Do not ever hit the bag with naked hands as you will have severe injuries other than scratches. You should be using both gloves and hand wraps. Only gloves are not enough. Wraps safeguard your hand from direct impact keeping your wrists straight.

We earlier talked about the common blunder of hitting the bag without brains. Here is how you avoid that. Imagine the bag is really your opponent and fight with it like you are in a real ring. Will you keep standing in the same spot? Will you throw same punches again and again? Will you allow your head to be hit? “No” is your obvious answer. Wouldn’t you be tricky enough and hit your opponent from different directions and aim at different parts of his body? “Yes” is your obvious answer. Do exactly the same with your bag which is your actual enemy wanting to beat you into pieces but don’t let him succeed at all. You can be the winner only with your power and tricks. There isn’t any need of hitting the bag with maximum power every time. Don’t do that or after half a minute, you will end up huffing and puffing - you won’t have any energy to complete the round and the subsequent ones. Divide the reservoir of your energy intelligently without being hasty.

As you are a novice, it is wise to practice one specific technique throughout a single round. For instance, in first round, practice jabs; in second round, focus on crosses; in third round, focus on your head movement. You may have light rounds and hard rounds as well once you raise the power or speed of punches or when you are practicing footwork. Seemingly, you may get rounds if you mix up everything. There are many things for practicing. As far as length or number of rounds are concerned, they depend upon your condition. For amateurs, 3 to 4 × 1 to 2 min rounds with 1 to 2 min of rest are fine. When your technique and endurance will improve, lengthen your round up to 3 min while shortening the rest to 1 min – obviously, increase the total number of rounds. Set your own targets and goals for better performance. 

Boxing for Weight Loss

Researchers placed twelve obese people into 2 test groups; one walked quickly 4 times a week with 50 min per session; the other kept hitting a heavy bag for an equal period of time and did the following exercises in 3 min intervals (2 min on & 1 min rest) - heavy bag, focus mitts, circular body bag, skipping as well as footwork drills. After 4 months, boxers had easily won the contest. Their waist had decreased by 2.6 inches; they had managed to lose 11 pounds; their body fat had reduced by 13%; their heart rate as well as blood pressure had improved a lot. What about the walkers? They lost only a quarter inch from waists, hardly a half pound in total and merely 5% of body fat. Although their heart rate was slightly better, their BP was strangely worse. Inspite of the small sample size of this study, it is clear that to get sleek, lean and shredded, wearing gloves to whack a heavy bag beats a brisk walk by a wide margin.

Before getting into the workout’s details, below is the boxing equipment you should have:

  1. a) Wraps – 120
  2. b) Gloves – 14-16oz
  3. c) Focus mitts – 1 set
  4. d) Jump rope
  5. e) Dumbbells set– 2 (5-10 pounds)

Boxing is an incredible way for helping you start or continue the journey of weight loss for leading an extremely healthy lifestyle as you can burn 800-1000 calories in an hour of boxing only. For the starter, boxing classes teach you basic techniques and skills helping you to increase your muscular strength and cardio endurance. They also raise your core strength considerably. The routine mentioned below includes cardio boxing, shadow boxing, stance, defensive movements, focus mitt as well as fat-scorching ab drills. If you cannot go to a gym, perform this with some partner at your home. You will lose fat, improve blood pressure and build muscle too. Don’t ever forget keeping your hands up by the chin for protecting the face or elbows tucked in for protecting the ribs.

Warming up

Time: 15 minutes

This short session is indispensable. It warms up your muscles, ensures proper flow of blood and facilitates more flexible and vibrant movements. Never avoid it. Don’t miss breathing.

30 sec: slight bouncing on your feet’s balls

30 sec: jumping jacks

30 sec: high knees

30 sec: continuous punching in squat position

5 sec: rest

All of this should be repeated 3 times.

30 sec: jumping split squats

30 sec: cross jacks - imitate motion of jumping jacks while your arms are crossed in front of you

30 sec: hook punches - in squat position, keep punching in an arc moving horizontally and upwards like an altered uppercut.

Rest: 10 sec

All of this should be repeated 3 times.

60 sec: mountain climbers

60 sec: squat to high knees

150 rope skips using jump rope

After catching your breath, be ready for workout.

What does the Workout Itself Include?

Time: Around 50 min

a) Shadow Boxing: 10 min

It is shadow boxing that helps preparing your body, mind and spirit by introduction of appropriate boxing posture, technique and movements as the menu of your workout. Do focus on your form during it to prepare for the punches later. Maintain an athletic stance i.e. soft knees and legs flabbergasted with one foot infront of the 2nd (if right handed, left foot is forward and right foot back; exactly the opposite for a lefty). Core should be engaged, your chin should be down and your hands should be raised in front of your face – perform a combo of these basics for ten minutes.

Jab - Pushing off the back foot, snap out the lead arm swiftly. No need to do this in shadow boxing. However, for greatest power while boxing, mimic a corkscrew and then twist the arm slightly for leaning in your punch.

Cross: Follow a virtual line from your chin across your body towards your target with your right hand (assuming you’re right-handed). You would pivot the back-foot in and gather strength with that leg while you rotate the hips and then punch.

Hook: For landing a hook, place your weight on the rear leg. Pivot the right foot when you make the lead arm approach your target ensuring the elbow bends with 90 degree angle. Turn your hips in the punch.

Uppercut: Transfer your weight marginally to the rear leg’s hip. Bend down slightly dipping shoulder of your same side. With your palm up, with your arm bent at 90 degree angle, rotate powerfully towards your lead leg and push off your back foot’s ball to drive the punch upwards. Your palm must be facing you during impact.

Slips & dips: This is a technique for defense in which you bend the knees for lowering the body by few inches. You dip either down or side-to-side and bob and weave.

b) Focus Mitt: 20 min

In this drill, you need a partner who is willing to keep holding the mitts while you are striking them. Fortunately, he/she too will get a fat burning workout while matching your punches with mitts. Complete 5 sets of three-minute rounds with a rest of 1 minute. Workout with the combos below.

Jab & Cross

Jab, Cross & Hook

Uppercuts & slips-with-dips

For the 1 minute rest, do fifty reps of bicycle crunches, rope skips, burpees, high knees, planks etc.

Then do the following:

At least 150 rope skips

60 sec: mountain climbers

30 sec: power jacks

50 sec: pushups

50 sec: dumbbell squat curl press - with arms at the sides and dumbbells in any hand, squat down. When you rise, curl dumbbells and press them overhead.

Do 5-10 minutes of cool-down.

If you are of an advanced level, below are more focus mitt combinations:

Jab, Jab & Cross

Jab, Cross & Left Hook

Jab, Right Uppercut, Left Hook & Cross.

Tips for First Fight

Prepare Mentally

The first fight is always going to make you nervous. If you are not mentally prepared, you would waste energy and become reckless. Calming down and relaxing during sparring and pre-fight preparation would relax you during the actual fight. You will have more opportunities, use lesser energy and perform better. You must do everything and anything for winning the battle. Your body must be on the line for landing your shots. Enter the mindset during training or sparring of that you will flip the switch when needed for putting the pressure on when required. This way, you can unleash your beast within.

Shot & Combination Preparation

Never miss out on your great shots. But it is very difficult immediately throwing body shots in the moment’s heat and expecting it to work as well. Practice them in your pre-fight preparation or sparring so they become your second nature.

Double Jab

This is a great technique for entry. Suppose you are against a boxer who moves his head due to which you throw but miss. Double jab gives you another opportunity for following up with a fast second jab at your target. Experiment with combos of jabs. Try a straight one with slip or try at the body and then head. Get low and go for the chest’s top beneath the chin. Keep eyes on your rival throughout following up with that combo you decide after making use of double jab for closing the distance.

Body Shots

Body shots can simply end fights but even if you don’t win, they do rapidly tire your rival messing up their breathing. Master few key body shots during sparring e.g. a left shovel hook at the body followed by a right hook at the body. Practicing is the key - to set up the earlier, throw a 1-2, then drop and throw body shot; for the later, throw a step-in jab while dropping your weight low.

Conclusion

I hope the boxing tips mentioned above help you in understanding the basics in case you are a beginner. A boxing training session is an efficient method for exercising which will make your body rock solid. It will build your confidence, make you agile, and help you in defending yourself from unpredicted and unfortunate attacks. It isn’t boring at all as always there will be something new to learn and master with greater practice and perseverance. Waste no further time and put the theory earlier discussed into implementation and action. Champions are not born in some other planet. If Muhammad Ali can do it. You can do it as well. Happy boxing!