Top 10 Boxing Workouts For Beginners

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Boxing is an amazing sport. It is an amazing activity to do even if you are not planning for being a competitive boxer or going to fight the professional fight or something like that. It’s a great activity for cardio too. But for that, you need to know the boxing workout guide from scratch. So in this article, we will discuss the boxing workouts for beginners strategies. If you can follow the advice and the workout technique I am about to describe you should get real proficient in boxing.

Just because boxing is great cardio, you do not want to just hop in doing it and going hard because it’s uncoordinated and looks stupid. But in reality, We see it’s happening all the times and truth be told it’s painful to watch for us. We thought we should write about the boxing workouts for beginners. So who is starting to think joining can walk towards the right path.

In this article, we are going to cover all the basic and the fundamentals and if you are the guy already in advance stage this is not for you. This for the people those who actually don’t know where to begin with the boxing workouts. And we are going to show you the right way to begin. We will start with the basics and will cover more advanced movements gradually to the mitts and even some sparring.

Boxing is a very physically demanding sport as well as also very mentally demanding. You have to think non stop when you are fighting. You need to know when to throw a punch, what comes next and how to counter what can possibly come after that. Boxing is like a physical form of chess but the stakes are higher. You can get your teeth knocked out of your mouth.

Boxing is not a brutal sport, the more you study about it the more you will know the in and out of it and you will see the eloquence it. It always keeps you thinking and you have to think to stay alive in a sense in a fight. Life is a little more fun and interesting with the danger and thrilling element like in any other sports.

Firstly let’s get to know about the basic of boxing workout first. By following these steps you can start your boxing career. The 10 basic boxing workouts for beginners we’re about to discuss are,

10 Boxing Workouts For Beginners
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10 Boxing Workouts For Beginners

Proper Boxing Stance

The first core skill for beginners we are going to learn about how to stance properly. Basically, this describes how we should hold our position during a fight or in training. We will need to understand when and how to throw a punch and when and how to defend ourselves or getting out of the way to avoid getting shots. There are two types of stance.

  1. Orthodox Stance
  2. Southpaw Stance
Boxing Stance
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Boxing Stance

Orthodox Stance

The Orthodox stance is for the right-handed people. Right-handers need to leads with their left leg.

Southpaw Stance

The southpaw stance for the left-handed people. Lefties need to leads with their right leg.

You need to always circle around your opponent’s weekend. If you are fighting a  left-handed fighter you should circle around his right. This gives him comparatively little chance to hit you with his power hand.

Another stance tip you always needs to remember that keeping a proper distance from your opponent. To maintain distance using jab is the best way. We are discussing jab in the next section. Remember to keep your composure and your jab will set up more openings.

Lead with your opposite hand to your opponent. if you can lead with your opposite hand that your opponent is using that will be a huge plus point on your side. Using this technique it makes your opponent use his power hand to block and using this opportunity you can go back and circle his weekend.

And last but not least if you facing an opponent whom a slugger you never want to stay stationary. You need to stay on your toe and outbox him so that you can move quickly and throw your punch.

The Jab

Earlier we mention about the jab, the second core skill we are going to discuss. It’s the first punch we are going to learn about and it’s the most important punch in boxing. No matter you are tall or short you need this punch to be perfect. Because the jab is the leading punch.

Most boxers use the jab most often. It will allow you to control your opponent by using the jab. It is proven that using the jab in a proper way is the key path to winning. You will feel more in control in your game if you can use it properly. As a boxer can lead his game in his favor with a well-timed perfectly thrown jab, Though it can lead to a flatted nose or become a reason for losing a game if the deployment is faulty.

The Jab
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The Jab

Depending on the angle and the trajectory in which we throw the punch, the mechanics are going to change a little bit. So let’s know about the different variations of the jab.

Firstly we are going to know about the “Up Jab“. We see this usually in the Philly shell stances. The hand is low but it’s going to come up to the target makes it a two-step process. The way I like it, I like to lead with elbow and then whipping a towel and then I extend the arm and hit with the knuckles.

The next jab we going to talk about is the “Down Jab“, it is the one that Vasyl Lomachenko likes to use. A lot of people say when you throw the jab don’t chicken wing your arm as beginners and it’s true. But like Vasyl, I would suggest you try to get to the outside, use your head movements then lifts your arm like a chicken wing and shoots it down right into your opponent jaw.

The third type of jab is “Corkscrew Jab”. A corkscrew punch could be a long uppercut also could be an upside-down jab. So whether you load up on the lead foot and twist the hips over and sort of hop into it like a gazelle punch or you just throw at without over-committing to it, It’s a great way to set up the right hand.

The next one is “Back Fist”. In traditional boxing, you can’t hit with the back of the hand but in MMA and Muay Thai it’s okay. So what you want to do if you are practicing for boxing just turn the wrist a little bit so that when you actually throw this back fist motion you’re making contact with the knuckles.

The last one is going to the “Posting Arm“. So throwing the jab and then leaving it out there and measuring the distance. Keeping them at bay and then probably they’re gonna come after your body or come over the top. So you notice how they react and then you pull your left hand and throw a right hand.

These are the key variations of the jab to learn in boxing workout for beginners guideline.

In and Out of Footwork

A lot of people have questions about agility, balance in footwork. It is another great boxing workout skill to achieve for beginners. We hope we can make work things out by our discussion about it.

Boxing Footwork Template
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Boxing Footwork

We are going to start Orthodox that means your left foot and left hands are in front of you and our right foot and right hand are in the rear. So what are you are going to do is you will move forward with the lead foot about 6 inches, throw a jab and then come back. you need to keep some weight in the rear foot so you are not keeping it straight and bend it a little bit.

The next step is a drop step, In this step, your right foot is going to stepping backward as you throw a right hand. So you set back about 6 inches as you rotate your hips and shoulders and throw a punch straight to the target and coming right back.

The third one is “Step left, Step right”. So when you are going to stepping out to the left you want to move with your left foot first and then right foot. And when moving to the right, right foot first and then the left one. And as we do this we can sync up the hand so as we step to left the jab goes. As we step with the right, the right hand goes.

The next one is the “Boxer’s bounce” so both feet are coming off the ground at the same time and both feet are gonna hit the ground same time. We are just going forward and back and remember to try not to jump and stay low to the ground when you do this. And you need to pump a jab as you do this. You gonna start feeling your heartbeat when you do this.

The last step is “Pivot”. We are going to pivot 90º, we are gonna go clockwise on this one. So we are going to swing the right leg back as we rotate on that left foot. If you do four of them we will get back to our original position. As we do this we can throw a left hook and it’s called check hook.

The mistake we notice is a lack of balance and any number of things could lead to this. One is stiff legs, You want to have a slight bend in your knee to keep in rhythm. Another one is too wide of a stance, you’ll have power for your shot but you won’t have any agility. On the other side of the spectrum, too narrow your stance may be able to check your kicks and move around but you won’t have any base. Your opponent can you off very easily. So you have to find in between, It’s very important that you find a good stance that you have good rhythm.

Multipurpose Ducking

It is one of the shortest and easiest technique. But when the term ducking comes in boxing workouts then we also need to know about the slip. Sometimes only ducking is not going to be good enough. Though you are a beginner you can give your ducking a little bit of an angle. It will help you to become a pro. So we need to slip to right or left and the slip will be depending on our opponent’s movement.

Duck and Counter

While we are ducking we need to concentrate on the counter also. So for practice, we are going to counter two consecutive shots after the duck. And after the duck,first we go with the right hand and then the left hook take place.

We will repeat the same action as the duck with when we slip to the right. In the meantime when slip to the left we are can take the liver shot and deliver a hook. If can throw the liver shot properly the chances of winning the game will be higher.

So the Steps are,

  • Start with Duck next Right hand and finish with Left hook.
  • Start with Slip right next  Right hand and finish with Left hook.
  • Start with Slip left next Liver shot and finish with Hook punch.

Slipping is an evasive tactic. It is important because you can counter immediately after you slip. It keeps your game smarter and you won’t be the one who is getting hit from the opponent.

If you can master this skill our boxing workouts beginners strategy is working out good in you.

Blocking Punch

In this section, we are covering how block punches to the body safely and effectively and set up counter shots. In general, we want to keep our hands up all the time but especially when to blocking the body.

Let’s assume my opponent throw a right hook to my body, Now if I block that and keep my face exposed he can faint low and come up high and knock me out. So what I want to do is block my body properly using my elbows and forearms in the right way. I want to set up my elbows nice and tight, forearms compact to the body and ribcage so that I can block without causing any damage. The time I see him throwing the punch I am going to block down and keep it nice and tight there with no spaces in between forearm and ribcage.

The counter is as important as the block. If my opponent throws the same left hook and I take a bit long time to hit I’ll miss that counter opportunity. So I have to make him miss and pay back him really quick. So I will block and hit right away and use this technique also applicable when he hit with the right hand.

When the opponent is going to hit me straight to the body by throwing punch and jab if I am reaching low and pairing with them my face is again exposed and then he can fake slow and hit me to the face. Instead of doing that, I’ll block my body with my elbow and my forearm. Because if he is throwing straight to the body all I will be doing is bringing my elbow in. This takes some shoulder flexibility. When the throw of the right hand directly comes to the body I can be blocked by redirecting and I will be loaded up my right hand. So I can rotate and come back with my counter. This one is also the same for the left-hand attack by rotating opposite.

Tip

A great drill is to do for shoulder flexibility is to try to touch you bring elbows together like squeeze and bring those to touch for 10 seconds holding and do this for 3 sets. You will notice that your guards naturally come to that. And instead of “chicken winging“, you can block your organ with your elbows and forearm.

Art of the Fighter

To know about what is the art of the fighter is then you need to know about feint. How to feint in boxing for beginners. So first of what is a feint? I am not talking about suddenly passing out a “FAINT”  but rather “FEINT”. which is a patented or deceptive blow used to confuse your opponent. This can be done by using a partial movement that mimics an attack. An act like partial movements of your hands. Your head movement, your shoulders moving and moving from your legs. It might be even for your voice “boom”. As always I like to address the question of “why?”.

Why do we need feints in the first place? Why would somebody do this? So let’s go over some of those reasons.

A good reason to use feint is going to be to try gauge your opponent’s reaction. I want to ascertain what his reaction is going be to these certain movements. And I will feint these little partial inceptive movement and that way I can guess what his reaction will be the certain punches without actually having to fully commit to that punch. I am going to use a few feints just to see how he reacts. And the great thing about the feints, I am not fully committing. So I won’t be exposed to his counter punches.

Another great reason to feint is the use of misdirection to create openings in your opponent’s defense. I am not thinking to gauge his reaction but instead, I actually want him to react to a punch that isn’t even really going to be there. So my reasoning here is that wild he is gearing up to block one of my deceptive feints maybe he will open and vulnerable to a real punch that I am setting up.

For example, I am going to feint the jab and when he tries to block that not existing jab I am going to throw a real hook over his alter defense. Or I can follow him with the left hook to the body. He can eat uppercut as he prepares to catch my non-existent jab.

The next reason is to use feints to improve your position. You may choose to feints to is to have your opponent hesitate in his movements and you try to get into a better  position to strike. I am a shorter guy just over 200 pounds and just under 6 feet tall. I often spar boxers much taller than myself so I Will use something and hopefully they will pay attention to my distracting hand but don’t notice that I am subsequently getting closer with my feet to get a much better position where I can land some significant strikes on my opponent.

A feint can also be used to halt an opponent’s aggression. If my opponent is stalking me and his ready to land a big punch and then I feint as if to say better think twice about that which makes him stop in his track.

Another good reason to use feint is to cause him to expends more energy than necessary. Over the long haul most likely he is going to wasting much-needed energy and he may burn out. If every time you stutter step he takes two or three steps back or he slips and who thinks continuously using up more energy than you and that’s a good thing.

One last thing is that we need to sell your friend and what I mean that is if you stand in front of an opponent and you continually make you gesture that doesn’t really seem like actual legitimate punches. Well then this is going to happen there is no deception going on here and he is not going to feel any threat from your face and don’t be surprised if he laces you.

So long story short be a good actor and sell your feints and make them believable. This is why it’s called the art of the fighter in boxing.

Pivots and Angles

Boxing pivot is one considered as of the most underrated and overlooked move in boxing for beginners. Yet it is also one of the most useful moves that really separates novices from the people those who actually know what they are doing.

You can define a pivot as the action of turning around a fixed point. And that fixed point aspect is absolutely crucial for this to work. You need to keep in mind that your lead leg can’t move anywhere. It stays fixed in one spot as it supports all of your weight. This will give you the ability to pivot and move your rear leg. You should also keep your hands high in your boxing stance. And as you pivot your foot don’t really cross.  When your rear foot reaches its destination, Make sure you still have sufficient space between your legs so that you can maintain your balance. In this way, you can properly defend or attack if you need to be.

Pivot and Angles
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Pivots and Angles

So if you’re going to pivot to the right, you will shift all of your weight in your lead leg. Then you should use your lead leg to push off the floor and swing your rear leg over to your right.

Again when you want to pivot to left, you will put all of your weight in your lead leg. And then push off the floor to bring your rear leg. You will bring your rear leg over to the left.

Now if you questions like “Why would anyone choose to do pivot?” come across your mind that’s good. Well, there are few good reasons to choose a pivot. One good among them is in boxing you won’t just be trading punches.

Let’s assume my opponent has the greatest leverage. And thus his punches will have the greatest power when he is throwing punches directly in front of him. We could both stand in front of each other. But then we’re just going to end up trading really big shots. And eventually one of us is going to land something huge. I not kind of person who leaves anything of the chance. And I really don’t like getting punched in the face.

So in this kind of situation, I am going to use pivot to alter the angle of my attack, to a position where I am still directly facing my opponent. That means I still have great leverage to land hard punches but he is no longer directly facing me. That’s going to limit the effectiveness of his shots. Now it’s no longer just trade! I am using pivot to create an angle to give myself an advantage.

Good To Know

To make the best out in boxing workouts for beginners if you simply sidestepped or hopped over to the side, you would no longer be in range to throw hard counters. Yet that pivot allows you to stay within range and switched up my angle of attack. Another great reason to use pivot is that the punches themselves now come in from a different angle. Your punches will be splitting opponent’s guard right down the middle.

If you simply sidestepped or hopped over to the side, you would no longer be in range to throw hard counters. Yet that pivot allows you to stay within range and switched up my angle of attack. Another great reason to use pivot is that the punches themselves now come in from a different angle. Your punches will be splitting opponent’s guard right down the middle.

Another great reason for the pivot is a conservation of energy. Who knew boxing was so full of math? Right. Distance angles and now the conservation of energy. You will constantly angle towards him making him feel uncomfortable because you’re always within punching range. Instead of side stepping and dancing all around, you will just use a pivot to save on motion. He keeps five steps to every pivot I make. And that’s going to getting him tired because he wasted a lot more energy than I do.

Few simple pivot and angels drill to practice in boxing workouts for beginners is,

Throw a couple of punches and then pivot. Remember that you want to try and keep that lead leg in place. I would recommend that you do two or three pivots to one direction and then try to go the other direction. Because that will get you used to pivot to both sides will also stop spinning around the circle and getting dizzy. So practice your straight punches, hooks, and uppercuts. Then throw on the pivot. Adding this little move to your training will definitely up your boing game. The next time you watch the high- level pros on TV, you’re going to know to keep an eye out for the most underrated move in all boxing.

The Big Guns

“The Big Guns” is the next skill we are going to learn about in boxing workouts for beginners. Following on from the jab the next most common punch that we use is called the right backhand also known as the big gun in boxing.someone also call it the right Cross. If you turn orthodox it’s the right hand. We need to hold our right hand back. It is a PowerShot the and the backhand is a straight punch.

Where the jab is very easy to develop into a straight shot, there is much more work involved in generating the straight line power that you need for a backhand. When a backend is thrown it’s intended to be a Powershot. When hooks are thrown they can generate their force by whipping around and they have different dynamic terms of impact on the target when they land.

But straight right hand has to generate the power along a straight line and you tend not to see too many straight right-hand knockouts most knockouts you tend to see to be the hook. But this is still a big shot that is used and using more would be your job.

Defense Drills

Defense plays a key role in the boxing workout for beginners. In this section, we are going to talk about how to improve your defense. Shadow boxing is one of the most fundamental aspects of training for all combat Sports especially boxing. But when you’re shadowboxing you want to keep it realistic not just working on your offense but also working on your defense too. You fight like you train. If at the start of every shadow boxing round you throw a six-punch combo then that’s gonna carry over into the fight. You have to remember that every time you throw you open your guard and leaving yourself exposed. So set it up with footwork faints, fakes and counters. Remember these basics,

  • Parry the jab with your right hand and immediately throw a jab of your own.
  • Block the left hook and counter with your own left hook and finish with the cross.
  • Block the right hook with a short right-left hook.

Also, you have to incorporate your defense in during combos like,

  • Jab cross and slip the incoming jab and you can land a cross-hook counter.
  • If they counter with the cross that is owned, your constant head movement sets up your liver shot.

Remember defense wins championship and it’s half of the game. So if you work with your offense and your defense together you can become a more rounded fighter. Repetition is key so remember to always practice your defense whether it’s shadow boxing, sparring and even on a heavy bag. Get better offensively and defensively.

Side steps to Victory

Lastly, we’ll discuss with how we are going move side-to-side link closely without moving forward and backward. Once you understand this principle of moving forward and backward both within range and out of the range, Moving sideways. Then you can think of developing diagonal movements.

You can move in effectively in eight different ways. So if I want to move to my left then  I will push off my right leg and a short step across. It’s not a drag and we need to careful that we are stepping with the back leg and then across. Because if a shot comes in this position we’ll be totally off balance.

Likewise when we move into our right push off the front leg and back leg steps across. We’ll keep our movements shorts there is no sense of jumping across. Because if we move too far we will miss our opportunity to land our counter punch.

So we will keep our movements short, avoid crossing our legs, avoid stepping and dragging. Stay on your toes and in this way movements more likely to generate the power and speed that you need.

Bonus: Common mistakes that beginners most likely to commit and avoiding them

It’s not that a beginner always make a mistake and not everything they do is a mistake. Most of the time the mistake is they are not doing something.

The first thing you need to remember about your chin and hand position. From a comfortable position with lowering the chin and looking forward. It’s natural that when you will start moving your chins are going to come open for your opponent to attack. You should practice hiding your chin behind your shoulder if you can.

Next, you should be careful about your hand position and not be left open. If you are going to defend your elbows should be resting right on your ribs, So when the blow comes you can block that. And after delivering your punch make sure your elbow comes back to it’s resting position.

The last thing we most see in a beginner that if they are fighting a taller fighter than them they most likely to come up to hit him. When they do that they lose a lot of their power, balance, and mobility. By doing two things you can avoid these.

First, you can practice punching higher the bag and be good at it. Secondly, always stay low and let your hand do the work. Don’t rise your body. Because if you make clinches or if you approach your opponent, it will be difficult for you to sustain yourself. Once you are up you are struggling off your balance and so you need to go down to be able to hit and you will go down. But you will always be late, your time will be lost at going up and down. And with that time your opponent is either hitting you or getting away from you. So if you stay low and let your hands do the work you’ll be surprised how high you can get once you are close to your opponent.

Okay then, we hope these boxing workouts and reminders will be useful for beginners and create awareness from making mistakes.

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