Beginners Boxing Bootcamp Workout

Boxing is a great way to keep your workouts fresh and interesting. I try to include boxing once every 5 or 6 workouts. This workout is designed for a group that consists all or mostly of people who have never boxed before. Take the time to correct technique now before bad habits are built. Focus on 3 things with your clients to start:

1. Make sure feet are in the correct position.
2. Make sure boxers are keeping their gloves up.
3. Make sure pad holders are catching their partners punches correctly.

Goals: Boxing Technique

Duration: 1 hour

Equipment:

Boxing gloves, Focus pads, mats

Warm Up

400m jog

Boxing gear pick up

• In pairs, one partner runs out at a time and grabs one piece of equipment until each pair has white inner gloves, a pair of gloves and a pair of pads. Early finishers are to isometric squat.

Warm up boxing

10 punches of: high jab/cross, mid jab/cross, hooks, upper cuts and low jab/cross punches.

Conditioning

Remember to switch pads and gloves regularly.

Punch and side step:

• All pad holders start in high jab/cross position.
• Boxers perform 20 punches and then side step to the next pad holder.
• Repeat through until original boxers and pad holders are together again.
• Change punch to mid, then hooks, upper cuts and low punches.

Punch and push:

• Perform 2 punches (a jab and a cross) then shove the pad holder backwards.
• Repeat with 4 punches, then 6, 8, 10 and then back down to 2.

Punch and side step:

• Pad holders start in all different positions.
• Boxers perform 20 punches and then side step to the next pad holder.
• Repeat through until every boxer has been with every pad holder 3 times.

High knees onto mits:

• Have partners perform X number of high knees into pads and then move around.
• Have the pad holder call out a number between one and 20 for ‘X’.

Punch and run:

• Pretty self explanatory. Perform a punch (set number or combo), then both run to a cone around 25m away and back.

Punch and pushup:

• Perform 2 punches (a jab and a cross) then both perform 2 pushups.
• Repeat with 4 punches (and 4 pushes), then 6, 8, 10 and then back down to 2.

Cooldown

• V-situps
• Side plank w elbow touch to mat
• Crunches

400m jog

Stretch

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Image: bfurnace

Kyle Wood

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.