Welcome to our 4 week boxing online workout program! This program is perfect for anyone looking to get fit, learn self defense, and develop discipline that can be applied to other areas of their life. The best part? No equipment is required!
In this program, you’ll get access to daily workouts that are designed to help you improve your strength, endurance, and overall fitness. You’ll learn proper boxing technique, including how to throw punches, footwork, and defensive moves. And, you’ll have the opportunity to practice these skills through a variety of drills and sparring sessions.
In addition to getting a great workout, you’ll also learn valuable self defense skills that will give you confidence in any situation. And, as you progress through the program, you’ll develop discipline and good habits that will serve you well in all aspects of your life.
In addition to learning the technical aspects of boxing, we will be with you every step of the way, providing support, guidance, and motivation. We encourage participants to track their progress and set goals for themselves, and our team will be available to provide support and motivation throughout the program.
So, why wait? Sign up for our 4 week boxing online workout program today and start getting fit, learning self defense, and developing discipline and good habits! You’ll be amazed at the progress you can make in just 4 short weeks.
Ready to Box: A Warm-Up and Basics Guide
Week 1 Beginner
Week 2 Intermediate
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9
Day 1 Mobility1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent.
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10
Day 2 Speed/Power
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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11
Day 3 Endurance
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12
Day 4 Freestyle
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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13
Day 5 Virtual Fight - Peekaboo
Peek-a-boo style is a defensive boxing style that was popularized by former world heavyweight champion Mike Tyson. It involves the fighter keeping their gloves close to their face, using their forearms and shoulders to block punches and creating openings to counter punch.
Week 3 Advance
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14
Day 1 Mobility
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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15
Day 2 Speed/Power
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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16
Day 3 Endurance
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17
Day 4 Freestyle
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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18
Day 5 Virtual Fight - Philly Shell
The Philly Shell is a defensive boxing style that involves the fighter keeping their guard high and tight to protect their head and body, while also using lateral movement to avoid punches.
Week 4 Elite
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19
Day 1 Mobility
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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20
Day 2 Speed/Power
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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21
Day 3 Endurance
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22
Day 4 Freestyle
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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23
Day 5 Virtual Fight - Traditional
Traditional style refers to a more classical approach to boxing that emphasizes technique, footwork, and defense. This style is characterized by a high guard, careful positioning, and controlled movement.
Conclusion
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24
Day 1 Mobility
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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25
Day 2 Speed/Power
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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26
Day 3 Endurance
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27
Day 4 Freestyle
1 Jab - a quick, straight punch thrown with the lead hand.
2 Cross - a powerful, straight punch thrown with the rear hand.
3 Lead Hook - a looping punch thrown with the lead hand
4 Rear Hook - a looping punch thrown with the rear hand
5 Lead Uppercut - a powerful, upward punch thrown with the lead uppercut hand
6 Rear Uppercut - a powerful, upward punch thrown with the rear uppercut hand
7 Liver Punch - a cross between a hook and uppercut, it is thrown at a somewhat 45-degree angle
8 Overhand - punch thrown with the dominant hand in an overhand motion, with the arm extended upwards and the fist coming down towards the opponent
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28
Day 5 Fight - Hands Down
Hands down style involves a fighter keeping their hands lower and further away from their face, often using their footwork and head movement to evade punches rather than blocking them with their gloves. This style can be more risky, as it leaves the fighter more vulnerable to being hit, but it can also create opportunities for counter punching.
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