You don’t need a fancy gym to start boxing. What you need is a plan—a simple, structured roadmap that builds your technique, stamina, and strength without burning you out. This 4-week program will help you build a solid habit, sharpen your skills, and improve fitness right from home.
If you stick with it, you’ll walk away with sharper punches, better movement, and the endurance to train longer without gassing out.
Week 1 – Foundations First
Goal: Learn basic stance, guard, and footwork. Build conditioning gently.
Daily Focus (3–4 sessions):
- Warm-up (5 min): Jump rope or march in place.
- Technique (15 min):
- Stance and guard practice.
- 1–2 punch combinations in slow motion.
- Conditioning (10 min):
- Bodyweight squats × 15
- Push-ups × 10
- Plank hold 30 sec (3 rounds)
- Cool down (5 min): Shoulder rolls, calf stretches, wrist circles.
Pro Tip: Don’t rush the punches. If you can’t throw a jab without your balance breaking, keep drilling until it’s automatic.
Week 2 – Adding Punch Variety
Goal: Introduce hooks and uppercuts. Begin light bag or shadow work.
Daily Focus (3–4 sessions):
- Warm-up (5–7 min): Jump rope, arm swings, hip circles.
- Technique (20 min):
- Jab–cross combos, then jab–cross–hook.
- Shadowboxing with full guard return after each punch.
- Conditioning (10 min):
- Lunge × 12 each leg
- Push-ups × 12
- Side plank 20 sec each side (3 rounds)
Coach’s note: For uppercuts, keep your elbow bent at 90 degrees and drive from your legs, not your arm.
Week 3 – Movement and Defense
Goal: Improve footwork, slipping, and rolling under punches.
Daily Focus (4 sessions):
- Warm-up (7 min): Jump rope with side steps.
- Technique (25 min):
- Jab–slip–cross, roll–hook–cross combos.
- Lateral footwork drills: step left/right, always resetting stance.
- Conditioning (12 min):
- Burpees × 8
- Mountain climbers × 20 sec
- Squat jumps × 10 (3 rounds)
Pro Tip: Think “small and sharp” with head movement—big dips waste energy and throw off your stance.
Week 4 – Putting It Together
Goal: Combine offense, defense, and movement into fluid rounds.
Daily Focus (4–5 sessions):
- Warm-up (7–10 min): Jump rope, light shadowboxing.
- Technique Rounds (3 × 2 min):
- Round 1: Jab–cross–hook–roll–cross–hook.
- Round 2: Slip, jab–cross, pivot out.
- Round 3: Mix all punches, slips, rolls, and steps.
- Conditioning Finisher (10 min):
- 30 sec punching flurry + 30 sec rest × 5 rounds.
- Cool Down: Full-body stretching.
Coach’s note: By now, you should feel your balance and breathing under control. That’s the first sign of a real boxer.
Final Advice & Call to Action
This 4-week plan isn’t about going “all in” from day one—it’s about building skill and fitness that last. The hardest part isn’t the jab or the hook—it’s showing up every week. Stick to the schedule, focus on clean technique, and listen to your body.
By the end of the month, you won’t just be fitter—you’ll move sharper, punch cleaner, and train with real confidence.
Now it’s your turn: wrap up, clear your space, and start round one today. Every punch you throw brings you closer to your best self.
