Sports training
Boxing fitness workout: shadow boxing and bag rounds
Boxing training without anyone hitting you back. You'll box rounds the length of England Boxing's youth bouts, 2 minutes with a minute's rest: shadow boxing first, then on a bag if you have one, then a short burst of fast punching and some core work. Steady bag work counts as moderate exercise and fast punching as vigorous. There's no sparring here: that needs a club, a medical and a qualified coach.
Warm-up
- Beginner · Calves, Shins · 3D demoLight and springy. Or skip with a rope for 2 minutesHarder: Pogo hops
- Shoulder CARs (controlled articular rotations)3 slow circles each armBeginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
- Thoracic rotation5 each sideBeginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
- Wrist & forearm flow10 slow reps each directionBeginner · Forearms · 3D demoCircles, then palms up and palms downHarder: Wrist flexor stretch
- Intermediate · Shoulders, Back · 3D demoShoulders down. No band: 10 scapular push-upsEasier: Prone Y-T-W raisesHarder: Tuck back lever
Shadow boxing
3 rounds · Rest 1 min between rounds
- Standing punches (shadow boxing)2-minute roundBeginner · Shoulders, Triceps, Chest · 3D demoRound 1: jab and cross on light feet. Round 2: add hooks. Round 3: add uppercuts and move round the room. Don't snap your elbow straight, and don't punch holding weightsHarder: Step jack (low-impact jumping jack)
Bag rounds (optional)
3 rounds · Rest 1 min between rounds
- Standing punches (shadow boxing)2-minute roundBeginner · Shoulders, Triceps, Chest · 3D demoOn a heavy bag, with wraps and gloves (the closest move on the figure): combinations of 2 to 4 punches at moderate power, building over the weeks. Breathe out with each punchHarder: Step jack (low-impact jumping jack)
Finisher: choose one
- Standing punches (shadow boxing)8 rounds of 20 s fast, 10 s easyBeginner · Shoulders, Triceps, Chest · 3D demoBeginners: fast, light punches in the airHarder: Step jack (low-impact jumping jack)
- Standing punches (shadow boxing)1 to 3 rounds of 14 × 3 s all-out, 10 s rest, 1 min between roundsBeginner · Shoulders, Triceps, Chest · 3D demoExperienced boxers, on a bag: the trial did 3 rounds, 3 times a week for 4 weeks, on top of usual trainingHarder: Step jack (low-impact jumping jack)
Core
- Dead bug2 × 8 each sideBeginner · Abs, Hip flexors · 3D demoLower back stays downHarder: Forearm plank
- Side plank2 × 20 to 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoFrom the knees if neededEasier: Knee side plankHarder: Side plank with leg lift
Cool-down
- Cross-body shoulder stretch30 s each sideBeginner · Shoulders, Back · 3D demoGentleHarder: Sleeper stretch
- Wrist flexor stretch30 s each sideBeginner · Forearms · 3D demoPalm on a wall, fingers pointing downEasier: Wrist circlesHarder: Quadruped wrist rocks
Tips
- No sparring: with England Boxing, sparring needs registration, a yearly medical, a fully licensed Level 2 coach and no current suspension, and it's never allowed under 10. If you spar at a club, wear a gum shield.
- Wrap your hands and wear gloves for any bag or pad work, and build up how long and how hard you hit over several weeks. Pad work with a partner is good practice that the figure can't show: start slowly, with the pad holder setting the pace.
- Steady bag work is moderate exercise and fast punching vigorous. If you can't say more than a few words without pausing for breath, you're working vigorously.
- A knuckle that stays swollen, or a finger that crosses its neighbour when you make a fist, needs checking: see our broken hand guide.
- Stop if you get chest pain, and call 999 for chest pain that doesn't go away, or spreads to your arms, neck, jaw, stomach or back.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the boxing fitness workout: shadow boxing and bag rounds take?
About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 5 of its 10 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.