10 Boxing Drills For A D.I.Y. Boxing Group Fitness Workout

Face to face boxing workouts have probably been out of your repertoire for a few months now. But as your sessions can start returning to some semblance of normal, resuming face to face boxing sessions could be a good part of that.

But, where to start?

Can you remember what to do?

We’ve compiled this collection of ten, short boxing drills – simply mix and match these short boxing drills with great warm ups and finishers for an infinite number of engaging boxing workouts for your bootcamp.

Drill #1 – Thrash Shadow

Designer: Kyle Wood
Drill Length: 6 minutes
Equipment Needed: Mats

This is a shadow boxing round and would be a good Warm Up. Complete the following circuit 3 times as a group (no pads – just shadow boxing). Spend 30 seconds on each.

• 3x Hard Left Upper, 3x Hard Right Upper
• Close Hands Push Ups (Triceps)
• High Knees Punches
• Sprawl to wide Mountain Climber

Drill #2 – Domino Effect Boxing Drill

Designer: Rubin Allen
Drill Length: 5 minutes
Equipment Needed: Pads, Gloves, Cones

Split the campers into 2 groups (pad holders + boxers) standing opposite each other.

The boxer will perform 10 straight punches then move to their right to the next pad holder and so on, whilst the person on the end after completion of their punches peels off and sprints back to first place in the line.

Do this for a 2 minute round and swap pad holders + boxers after a 1 minute break.

Drill #3A – Straight Up – Part 1

Designer: Kyle Wood
Drill Length: 20 minutes (10 minutes per part)
Equipment Needed: Pads + Gloves

Pair up, spend 2 minutes on each drill with 30 seconds rest. Focus on encouraging great technique on these drills.

Swap pad holders + boxers after a 30 second break.

• Drill 1: jab, jab, right cross
• Drill 2: jab, cross, left hook

Drill #3B – Straight Up – Part 2

Continue on from 3B, spend 2 minutes on each drill with 30 seconds rest. Focus on encouraging great technique on these drills.

Swap pad holders + boxers after a 30 second break.

• Drill 1: jab, jab, right upper
• Drill 2: jab, cross, right upper

Drill #4 – Three Way

Designer: Kyle Wood
Drill Length: 20 minutes
Equipment Needed: Pads, Gloves, Skipping Ropes, Mats

Get clients into groups of three. They must go through the following three rounds, one round at a time. Clients should rotate through roles, one boxes, one holds pads and one skips.

For the strength rounds (4 and 6) the pad holding station is just a wait and rest station.

1. 100 high straight punches
2. 150 uppers
3. 15 push ups
4. 50 hooks
5. 200 straights
6. 15 squat jumps

Drill #5A – Thrash Hard

Designer: Kyle Wood
Drill Length: 18 minutes (6 minutes each for 5A, 5B and 5C)
Equipment Needed: Pads + Gloves

Pair up clients. Complete the entire three minute round before swapping pads and gloves and repeating.
3 rounds of:

• 30s jab, right upper
• 30s high straight punches

Drill #5B – Thrash Down

Continue on from Thrash Hard. Complete the entire three minute round before swapping pads and gloves and repeating.
3 rounds of:

• 30s jab, cross, duck (add a cross at the end in the second round)
• 30s uppers

Drill #5C – Thrash Around

Continue on from Thrash Down. Complete the entire five minute round before swapping pads and gloves and repeating.
2 rounds of:

• 90s jab-cross, jab-cross. Then pad holder turns 90 degrees on spot left or right – boxer re-positions themselves quickly.
• 60s – 10s plank / 5s rest for boxer. Pad holder rests.

Drill #6 – Ratchet Boxing

Designer: Rubin Allen
Drill Length: 8 minutes
Equipment Needed: Pads, Gloves, Cones + Mats

Have 3 cones set up 15-20 metres apart in a line

Boxers and pad holders stand on a base line (about 15-20 metres from first cone)

1. The boxer punches out 10 straights punches, 10 uppercuts & 10 above the head punches. Then they run to the 1st cone and back whilst pad holder performs squat jacks.
2. The boxer then on return does 20 of each punch and then runs to 2nd cone and back while the pad holder does crunches.
3. Finally the boxer does 30 of each, then runs to 3rd cone and back while the pad holder does burpees.

Switch and repeat.

Need even more boxing drills?

Planning great boxing sessions can get monotonous, which is why we put together articles like this one.

It’s also part of why Kyle created BootCraft, which is kind of like Bootcamp Ideas Premium. If you feel like planning your sessions takes up too much of your time each week, then this is definitely for you.

With BootCraft you can:

• Save time with our library of 800+ different drills (including 70+ boxing drills)
• Learn how to build great workouts with our mini bootcamp planning course
• Copy done-for-you workouts with our workout plans
• Learn new exercises thanks to our video library
• Tap into an amazing community of heart-centred trainers from around the world

Don’t just take our word for it, we recently asked Crafters (what we call BootCraft members) to review us on a third-party website. Here’s what one trainer said:

If you are looking for top-notch workouts, stellar community, and authentic engagement, look no further. While most people likely find Bookcraft for the database of workouts (which is great), it is so much more than that. The Bootcraft team – leadership and community – has supported me so much through this time being in quarantine, and I feel incredibly grateful to be a part of such caring, passionate, and generous individuals.
– Niki Jacobsen Torres

Find out more about BootCraft

Theresa Prior

Theresa Prior has a mission to bring Mums and women together in a safe and supportive environment that just so happens to have fun fitness sessions at it’s core. She has been running her own personal training business since 2013. Theresa helps her clients understand that all aspects of their health are equally important.