Sometimes your boxing class ends up as a big group trying to fit in a small area. Maybe it’s raining and you’re crammed in a small shelter or perhaps your just starting out with an indoor facility and you can’t afford a big space. These beginner boxing drills will save your butt.
Boxing is a great way to get a good workout in a small space. Below I’ve included 10 different boxing drills you can put into action in your next bootcamp boxing workout.
The Timing For These Boxing Drills
The easiest way to run each drill is in intervals. Have the clients box in 2 minute intervals with 30 seconds breaks. Stop every once and a while for a drink break.
1. The Drummer
- 10 high punches
- 10 low hammer punches
- 10 high knees to pads
2. The 5 Punch KO
- Left jab
- Left jab
- Right cross
- Left uppercut
- Right uppercut
3. Crunch and Punch
One boxer stands while the other gets down in a crunch position. Start with 2 punches, 2 crunches, then 4 punches, 2 crunches and so on up to 10 punches. If time allows, reverse the drill by starting at 10 punches and going back down to 2 punches.
4. Press It Punches
The boxer sits on the ground while the pad holder stands behind them. The boxer punches straight up into the pads wth both hands at the same time.
- 20 narrow punches
- 20 wide punches
- Repeat
5. Horserider
Have the boxer get down in a horseriding stance and perform 10 straight punches. Shuffle forward, 10 punches, shuffle back, 10 punches, etc.
6. Cardio Punch Ups
- 20 quick straight punches
- 1 push up
Increase the number of pushups to turn this into a strength drill.
7. Squat ‘n’ Roll
- 4 punches
- 2 squats
- 1 boxer roll – From a standing position, roll backwards onto a mat and then roll back up and stand up. The trick is to roll onto one knee first before standing up.
8. Command Punches
This one is super simple. Have the boxers and pad holders standing ready. At your command, the boxers must carry out the punches you say. For example: ‘Left’, ‘Left’, ‘Right’, ‘Left, Right’, etc.
9. 100s
This one is really simple and a great finisher. Have a client call out a punch they like. All boxers do 100 punches of that punch. Have another boxer call out a punch, repeat.
10. Duck ‘n’ Weave
- Left jab
- Right cross
- Left jab
- Right hook
- Duck and weave under a swip from the pad holder
You can use these drills to create an entire bootcamp workout or just keep them on hand for a rainy day.
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Image credit: Evil Erin
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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Thank Kyle,
Love you boxing drills.
Was running out of ideas to use on my clients.
Looking forward to more in the future.
Regards Debbie
Hi Kyle, thanks for the Boxing circuit drills. I have just started doing these sorts of circuits with clients. I also get the to do a mixture of body weight exercises too… Such as sit ups, push ups, burpees, squats etc. I will incorporate some of the above drills in my next circuit. Thanks again
You’re very welcome Chris!
– Kyle
Hi Kyle, thank you so much for these idea’s for my classes, just found you guys, so wrapped, I’m always looking for something new to challenge my clients and me. Could you please explain a hammer punch to me. So grateful for your time 🙂
You’re welcome!
Hammer punches are kind of like that ‘wack a mole’ game. Pads are held low, face up. Boxer swings fist down like their using a hammer and hits the pad with the bottom of their fist.
Thanks heaps for clarifying 🙂
thanks for boxing drills. need some ideas to change up boxing classes.
great help thanks a lot….
Happy to help Christine, glad you found us!
These are great drills and I will surely try them on my students after the confinement. But I will try and mix them up, as we do thaibox fitness BOOTCAMP on Fridays.
Thank you