Boxing

Throw punches in various combinations using boxing technique. Maintain a fighting stance and engage your core to generate power through rotation.

Quick facts

Primary and secondary muscle groups targeted by this movement.

Cardio

Front ShouldersChestTricepsAbs

What you need and how to position yourself before starting.

No Equipment

Alternate

Standing

time

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet shoulder-width apart, dominant foot slightly back.
- Raise your hands to chin height with elbows tucked to your ribs.
- Keep your chin down and eyes forward.
Step 2Technique
- Jab: Extend your lead hand straight out and retract quickly.
- Cross: Rotate your rear hip and shoulder, driving the rear fist straight forward.
- Hook: Pivot on your lead foot and swing your lead arm in a horizontal arc at head height.
- Uppercut: Drop your hand slightly, then drive upward from the hips.
Step 3Execution
- Combine punches into 3–5 punch combos.
- Move your feet between combos — shuffle, slip, or circle.
- Breathe out sharply with each punch.
- Maintain constant motion for the full round duration.
- Rest briefly between rounds if doing interval work.

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