welcome to this 10 minute at home boxing workout a great thing about this workout is you don't need
any boxing equipment no heavy bag no gloves no wraps you don't even need any boxing experience
but if you have got some boxing experiences that will help you a little bit if you want
to you can go to my other video click the link below and learn the basics of boxing then come
back to this video before i tell you about the workout and what we're actually going to be doing
just want to introduce to my good family friend elisa fromson who boys by the way is single so
you can check out on instagram uh i might add that in there so let me explain this workout
to you we're gonna start off with a three minute round of warming up we're gonna warm up the full body
then from there we're gonna go in four two minute rounds of shadow boxing now you might be thinking
for two minutes what's the point now that's not a long time but let me tell you it is when i
competed in the olympics in 2008 all we boxed was four two minute rounds and that's mostly what we
train so training for two minute rounds is great so many benefits to that then after the 4 x 2 minute
rounds we're going to do a two minute round of ab and core work so that's it there so we're
gonna start off with a warm-up when this bell goes here in three two one let's start off with jumping
jacks let's get them going now it's very important before you do any workout before you do any
exercise that you warm up the body the last thing you want to do is get injured so warming up the
body is essential for every single workout that you do now with the jumping jacks we work we warm
up our full body right here our shoulders our legs our core everything now from there we're
going to kick back as the arms come up we kick them back getting into that rhythm that's it
good getting that rhythm now this is great for coordination in boxing coordination hand
eye and foot coordination is very important keep it going for five four three two one
and jogging on the spot big circles with the arms big circles forward big circles forward
gotta warm up them shoulders you're boxing like you know we do a lot of shoulder work a
lot of punching and then backwards big circles backwards but it's not just the shoulders that
needs warming up it's the full body and that's what we're going to do within this three minutes
all right now plant the feet we're going to push out to the side pushing turning twisting
all the way out stretching stretching that back we're not punching here we're just
pushing out now from there let's come all the way up big stretching up switching sides good
and then from there you're going to go down a bit like saturday night favor ah staying alive
then they're going to put one arm up one arm back really stretching them shoulders out
good now from there we're going to go into a reverse lunge and pull your arms back
at the same time that's it reverse lunge pulling your arms back switching sides
and then one more then this time we're going to do the same thing we're going
to reverse lunge when you come up you're going to lean on one side
lean the other side stretching that spine out up lean one side then the other side good and switch
arms up one side then the other side now we're going to do the reverse lunge we're going to twist
into our front leg reverse lunge twisting into your front leg that's it keep it going
turn it to each side nice now from there we're going to go down into the world's greatest stretch
so come down into the high plank bring your left foot next to your left hand then twist
your left hand all the way up facing your hand and hold it for three two one and then switch sides
and twisting and holding it for three two one one more each side and if you're doing this correct
you'll see why it's the world's greatest stretch you're stretching everything one and switch sides
this is the last one good and then come up on your feet now bounce on the spot shaking out
shaking out and your boxing stance just punching your arms out all the way out
turning nice and loose for three two one and relax good work good work deep breaths guys deep breaths
so now we're going to get in to our full two minute rounds so let me just set this
clock so guys now when we working throughout this four two minute rounds it's important
that we're working on good form and good technique i would much rather you work on good form and good
technique before you try and punch really hard and really fast so first first thing is good form good
technique the first minute of the first round what we're going to do we're going to be working on
footwork only on your toes moving around i don't want your heels to touch the floor so this is how
it's going to work throughout the four two minute rounds each round will be divided up into two
parts minute one minute two i'm going to give you something different to work on for both minutes
like i said minute one on our toes let's get ready we're going to be moving around no punches three
two one hands up moving around on your toes on your toes that's it moving forward back side to
side now it's important when you're moving around your feet don't come together keeping your chin
down relaxing your shoulders relaxing your full body moving forwards moving back moving left
moving right if you've got a little bit experience you'll put a little bit of head moving in there
you can do some feints with your feet keep it going keep it going
that's it keeping the feet apart when you're moving left left foot first when you're moving
right your right foot first when you're moving forwards moving your front foot first when you're
moving back move your back foot first this is it keep breathing guys if you're right-handed
you should have your left foot forward if you're left-handed you should have your right
foot forward this is the boxing basics like i mentioned in that video if you want to go
about that video after this feel free to do that keep it going keep on them toes the heels haven't
touched the ground left yet you should be feeling that little burn on your feet all right now what
you're gonna do when i see you now i want you to throw a one two now this is minute two i want you
throw that one two fully extending your arms turning your hips exhale with each punch now
yes now i want some speed now come on lisa speed i said now ba ba that's better good turning
the hips notice how she turns the hips now back back good i'm moving moving moving and now now
now nice and keep breathing keep breathing using the extra one there keep it going now fully extend
them arms turn them hips keep your chin down bring your hands back to your face straight back to your
face after each punch now now now good i'm moving moving moving on them towards now turn the hips
exhale with each punch now neatly there we've got 10 seconds now now moving moving moving now
now speed now and time and relax deep breaths deep breaths she's feeling it
already i hope you are too if you did it correct you will be feeling it on your legs and on your
arms and you'll be breathing heavy now deep breath so if really control your breathing
you should be controlling your breathing don't let your breathing take control you
that means your breathing's taking control of you you need to control your breathing
by inhaling through your nose and out through your mouth that's it good we've got 30 seconds
if you want to get a quick drink now is the time to get a quick drink you don't want to
have a drink when you're breathing heavy i'll see all the time when people get back after the round
and they'll try and take a drink and they can't breathe properly and then they'll put the drink
down control your breathing then take a drink okay we've got 10 seconds before round two starts
round two first combination is a one one two jab jab cross okay that's what we're going to do move
your feet one one two we're working on speed but three two one let's work one one two then
move your feet you're gonna do it at your own pace whenever you want this is kind of like freestyle
one one two but guys make sure speed we want speed with these that left hand or that lead
hand comes all the way out all the way back all the way out all the way back back turn them hips
that's the rhythm exhale with each punch
keeping that chin down turn your hips fully extend your arms excellent on them toes are
moving moving left moving right if you want to do some head movement in between feel free
so for about one one two a little bit of head moving one one two a little bit of head movement
keep it going this is great work guys it's great work keep breathing hands back to your fierce
common mistake here is people will drop the left hand when they're throwing the right hand
good work good work all right now what we're going to do we're going to go on a freestyle anything
you want working on power when i mean power i know you're not punching anything but turn your
hips visualize something there punch it hard but that's it lisa good good good you watch lisa there
she's punching hard imagine being in front of one of them punches or i don't because it would hurt
a lot you know let's do it punching hard turn your hips to get more power i've done a video on three
tips to get more power the link is below you can check that out keep it going guys it's great work
30 seconds left we're working on power come on i'm watching you i'm watching you keep it going keep
it going good ba fast hard punches if you want to throw some hooks some body shots feel free
do them body shots as well hit him with the body hit him in the head hit him with the
body drop the hands then hit him the head keep it going we're nearly there we've got five seconds
good three two one and relax deep breathing deep breathing how are you feeling she said
she's knackered in sunderland where we from that means you're tired you're exhausted
guys deep breaths soak it in and blow it out good let's get that heart rate down
get that heart rate down two rounds down two rounds to go we're halfway through
the boxing like i said we're going to finish off with a two minute round of core
after this deep breaths guys we've got 30 seconds then we're going to go into round number three
that's coming up remember working on a good form good technique when you're moving them feet you
never want to bring your feet together if you bring your feet together you're not in a position
of throw punches so keep the feet apart all the time when you're moving around so round number
three we're going to start off with freestyle first minutes freestyle anything you want
but every combination finishes with a lead hook any com so for any combination finish that
combination up with the lead hook we're working in three two one and let's go keep that chin down
for any combo you want finish them with that hook nice elisa good good good i'll move them
feet don't forget to move them feet don't forget to move them feet bring their hands back to your
face after every punch especially when you're throwing that left hook that right hand should
be by your face this is good work this is good work guys we're nearly there keep it going good
bat bat bat if it's a one tooth move it's a one two hook back back back on that rhythm
that works that was his job that's all good it was a job
keep it going one one two hook two hook two hook two hook two yes keep it going 15 seconds
nice keep breathing exhaling finishing with that hook good all right guys last minute of
this round we work on freestyle with everything speed everything is fast the fastest punches
you've ever threw let's do it everything's for speed now nice elise that's good much better
good look at that speed cool good keep relaxing keep breathing keep turning the hips bringing
the hands back the face after each punch keep moving them feet moving them feet
nice excellent excellent keep it going guys you're nearly there this is round three
we're coming up to the end of round three we're working on speed everything's fast
bring the hands back to your fears fast let the hands come out fast still fully extend what
you see yeah we're working on speed i'm here to remind you if you're forgetting i'm gonna remind
you we've got 20 seconds left come on fast the fastest punches that you've ever threw let's do
it turn them hips don't forget to breathe people hold the breath when they're working on speed
don't hold your breath still work still exhaling got three two one and relax i don't care how thick
you are when you're doing that round there you're going to be tired you're going to be blown heavy
because that's a hard round working on speed no matter what you're doing when you're working on
speed you're going to be tired sprinters look at you seeing paul he runs for 10 seconds at the end
he's exhausted because when you're working on 100 speed you're going to get tired so
guys good work deep breaths now we've got the fourth and final round coming up okay i want
you to concentrate i want you looking at me right now what we're going to do we're going to stand
in one position in the middle when i see a forward i want you to take two steps forward
throw two punches and come back in the middle when i see the left you want to take two steps
left two punches back to the middle when i see your right two steps right two punches back in
the middle so whatever direction i call you're gonna go that direction two steps come for two
punches and come back the middle so that's this round so let's come to the middle i've
got 10 seconds deep breaths guys so whatever direction i call two steps then two punches
all right forward two steps forward two fast punches by the middle left left
good right two steps back with the middle back
back in the middle good in the middle let's move and we'll move we're moving forward left left left
good back keep on them toes by the middle in the middle we'll breathe and we're breathing
the chin's down we're wearing we're waiting for anticipating right two steps two punches left
right right good work guys keep that good form good turning right good left all right
guys now it's one you're punching out stand in one spot punch now just fifty percent speed
fifty percent of speed breathing now when i see a number i see a three i want
three fast punches and back to the punch now three
keep punching keep punching about the 50 and when i see the number go to 100 for that many punches
yeah i said oh yeah that was good three keep punching now keep pushing out one one
keep punching out keep punching nonstop five one two three four five good five
and keep punching keep punching keep punching ten let's do it one two three four five six seven
eight nine ten keep punching keep punching ten go one two three four five six seven eight nine ten
four one two three four keep punching keep punching two two two keep punching three
times excellent good work good work deep breaths guys deep breaths super in exhale i know that
you're breathing heavy now i know the heart's pumping fast all right what we're going to do
now we're going to finish off with two minutes of core you've got another 40 seconds deep breaths
get your heart rate down you can sit on the floor if you like to sit on the floor get a rest
take a quick drink 30 seconds before we get into this every single boxing session i did when i was
coming up as a boxer i always finished off with abs and core work guys deep breaths 20 seconds all
right first thing we want to do we want to start in this high plank position here so not yet you
can get ready we're going to start in 10 seconds on this rear on here yeah all right all right
in five seconds four three two and one high plank and hold it hold it keeping the butt down keeping
a straight line across your back now what i want you to do i want you to touch your shoulders
opposite hand opposite shoulder i want you to think you've got a cup of coffee on your back
there the cup of coffee is not going to spill off keep it going all right now we're going to touch
our hips opposite hand opposite hip the hips don't turn that cup of coffee is on your back
keep it going for three two one now we're going to touch our knees come up touch your knee opposite
hand opposite knee good good good good good that couple copies went flying now but it's all good
keep it going for five four three two one and it's twist over get on your foot sit on your butt
move back a little bit all right hands in the pre position we're twisting
either side let's go feet off you can cross your feet if you like
that's it keep it going guys it's good work keeping that core tight full twists full twists
four five four three two one hands on the side legs in and legs out legs in and legs
out that's it all the way in all the way out keeping that core tight this is great work
keep it going we got 10 more seconds on this one
good five four three two one and lying in your back elbow needs little crunches let's
do it elbows the knees try and get them elbows and knees keeping that core tight your abs steer tight
keep it going we've got 15 seconds get through that burn i know this is burning
i just do it all the time it's killing let's go 10 seconds get through that burn
keep it going little crunches come on we're nearly there five four three two on time
great work guys great work i hope you enjoyed that workout that is a great workout and what
you can do see if this workout come back do it over and over again because you can
always get better at it you can always improve the workout you know and you'll be able to get faster
more powerful better technique so yeah save this come back to the workout and
guys got any questions about this please leave them in the comments below i will be
reading them all and going through them also thanks alicia for uh doing this workout hopefully
we'll get it on again and do some more you can check her on instagram my instagram handles below
and yeah guys if you haven't already subscribe this channel for more videos like this thank you