Hi there, I am Mike Gales for Everlast Nutrition. In this video, I want to
show you guys a boxing workout for beginners. If you're new to this
channel then please don't forget to subscribe. We are constantly posting up
great tips and new ideas and they're all meant to get you into the absolute
greatest shape possible. A lot of people often tell me that they don't have the
time or perhaps they don't have the place or the space, to get in a great
workout. In this video, we're gonna do a boxing routine for beginners, that will
definitely get your sweat flowing. It can also be virtually done anywhere, as it
won't take up all that much room. Uou could probably even do this workout
without any equipment whatsoever. Yet I would recommend that use hand wraps.
To ensure that you don't injure those hands. I would also use a pair of
gloves. They don't need to be anything fancy, just something to protect
your hands and to add a little bit of extra weight for this workout. Finally,
we're also gonna use some focus mitts. You can pick up a pair like these,
for around 20$. If you're unsure how to hold these guy, then I'm gonna
leave a link in the description below. If you don't have focus mitts, then
don't worry. You can use something like an exercise ball or even a thick pillow
if you're at home. You could also use a second pair of boxing gloves or even
your bare hands if need be. Basically, you want to use anything that won't hurt
your hands and that can be used as a target. In this routine, like all of my
other beginner routines, we will not use time. Instead we're going to use a
certain number of repetitions for each round. We are then going to rest 30 seconds
in between each round. Each individual punch is going to be considered one
repetition. The reason why I like doing that, is because if you're a
beginner and you feel tired, well then you could take a break for a moment.
You can continue throwing your punches as soon as you feel recovered, without
having to worry about the pressure of the clock. It also ensures that your
workouts are consistently good. You're always throwing the exact same
number of shots per workout. I also want to emphasize that the most important
things are that the workouts, are of course effective and fun. As we go along
I'm going to point out certain technical aspects to keep your joints safe and to
help you maximize your effort. Don't stress over the technique too much.
Just keep moving your hands and keep it light and fun. The most important
thing is that these workouts must be fun. Your workouts are not supposed to be
stressful. Don't worry too much if your technique isn't on par with
Mayweather's. You just get that workout in there. You will need a partner for
this routine. That could be your gym buddy,
your girlfriend or your boyfriend is the case may be. It could be your kids, if you
happen to have them around. Anybody can do this. You will complete the
entire routine and then hold the targets for your partner. Have them
complete the whole routine. Again, what's great about this is that you can
do it anywhere. You can add it onto an existing workout, if you're at the gym or
you can grab your partner into it right in the middle of your living room.
As you're gonna see, this routine will simply be punching in place.
You're only going to need a few feet of available space. Anyway, enough of my
yapping. Let's start with round 1.The jab for 100 repetitions. I'm going to
be doing this routine with my good friend Fisk. He is still undergoing
chemotherapy for cancer. He's been boxing to keep himself in good form
while he undergoes his treatment. Again, anybody can do this. We're not
looking to break any Olympic records but what we are looking to do, is get in a
great workout and have fun as we do it. For all of the punches in this routine,
you will assume a proper boxing stance. If you're not sure how to do that, I
will leave a link in the description below. We're going to throw the jab
from the lead arm only, for those hundred repetitions. I get this question
in a lot of other videos. do I jab with both arms? The answer is no. You're
going to assume a boxing stance with your dominant hand to the rear.
You're going to jab with the lead arm only. I'm looking to get in a
good workout here but I also do not want to break my partner's arm. Make some
decent contact but you're not trying to kill it with the jab. We're just looking
to have your arm go straight out and straight back. I breathe out, as I
throw each individual shot. If I can, I try to make sure that my shoulder comes
up high enough to protect my face as I throw the jab.
I also snap the punch. That means that I bring it back, just as quickly as I threw
it out there. I'm not pushing into the target as that will hurt my wrist. I snap it.
To put it plainly, I bounce my punch off of that mitt. From another view,
you're gonna see, that I try to keep the hand is not throwing the punch up high
for defense. from the back, you're going to see, that I try not to
have my elbow out too far away from my body. It's not up high in a way but
instead I keep it in as close to my core. As comfortably possible. That will ensure
that I can keep most of my body weight and my momentum directly in line with my jab.
For this routine, we're not moving around because
we want to limit the amount of space that we're going to need.
The footwork for a jab thrown in place, to generate a little power for that
jab, will be a slight internal rotation of the lead leg and hip. Remember to keep
on breathing and keep throwing until you get to 100. Remember if you don't have the mitts,
you can use another pair of boxing gloves
or even your bare hand if you had to. All that you really need is a target to
aim for. Sometimes with my clients, I would even opt to use an exercise ball.
It is easy on the hands and it's also a big target that you can't miss.
Remember to rest a full 30 seconds in between rounds.
Round 2. The cross for 100 repetitions. Remember to snap your
punches as best you can to save your wrists. Don't forget to breathe.
Bring the shoulder that is throwing the punch up high to protect your chin.
Keep the other hand that is not throwing punches up for defense
Like the jab, the cross is a straight punch .
It goes straight out and straight back. Try to keep your elbow in
close to your core as you throw it. That will help limit fatigue,
It will also increase your power, as again you have more of your
body weight and momentum directly in line with your shot. The footwork for the
Cross, will be to push off of the floor with your rear foot, to generate force to
rotate your rear leg, hip and then core. You want to transfer that rotational.
energy into your arm Then right into your cross, as you punch the target.
Once again, don't be shy to use another target besides those focus mitts.
Rest 30 seconds when you're done.
Round 3. The lead hook for one 100 repetitions. Be mindful not to hook your partner in the
face please. Keep your eyes on that target. You want to be snapping
your punches. Don't forget to breathe with every single shot.
The footwork for the lead hook, is an internal rotation of the lead foot, leg
hip and core. It's that rotational movement, that moves your fist into the
target. In fact, your arm and shoulders shouldn't be moving all that much.
The harder that you can rotate your legs, hip and core, the more powerful your
hook is going to be. If you like, you can visualize yourself, squishing on a
cigarette butt with your lead foot as you hook. That will ensure that you're
giving your hook enough rotation. You want to keep your arm bent and about
90 degrees. Your arm will resemble a fishing hook. You may feel this
in your abs by the time you hit 100. Your core is really being used to throw
those punches. I keep repeating it but you can use other things like the
exercise ball if you don't have the focus mitts. Remember to rest that
30 seconds after you are done. Round 4. The rear hook for 100 repetitions.
Of all of the the punches, this is the one you need to pay the most attention for.
This punch has the greatest potential of hitting your partner in the face.
Please stay focused. The power for the rear hook, comes from the rotation of your
rear foot, hips and core. The footwork for the rear hook will be to push off of the
floor with your rear foot this time. Rotate your rear leg, hip and core.
Use that rotational energy, to drive your fist into the target.
Don't forget to breathe with every single shot. Keep the other hand up
high for defense. Keep that arm bent at about 90 degrees. Don't forget to rest for
30 seconds before you continue. Round 5. The lead uppercut for 100 repetitions.
Remember to keep breathing as you keep moving your hands.
Keep snapping those punches. For the footwork, you want to use
your lead leg to push off of the floor to create an upward rotation
of your core. That will move your lead arm. The hooks and the uppercuts, are
actually thrown more with the rotation of your core than from any actual
movement of your arm. I really like to use the exercise ball for uppercuts.
It's an easy target to hit from underneath. After the round rest 30 seconds.
Round 6. The rear uppercut for 100 repetitions.
I know you're really probably starting to feel it.
That is a good thing. W are having fun but we still want to get great results.
Use your rear foot to push off of the floor,
to create that upward rotation of your rear leg, hip and core. Follow that rotation
through with your fist right into the target. I keep saying it but keep
breathing as you keep pounding away. As always, rest had 30 seconds at the end
of the round when you're done.
Round 7. We're going to do a little medley
this round. We will start with 20 consecutive jabs. Then without resting,
20 consecutive crosses. Then 20 consecutive left hooks. Followed by 20 right hooks.
Then 20 left uppercuts. We're going to finish off the round
with 20 right uppercuts. Rest for 30 seconds at the end of that round
because you're going to need it.
Round 8. A sprint of 200 consecutive straight punches.
These punches don't need to be thrown very hard.
Just keep your hands moving for 200 consecutive shots.
1,2,3,4,5,6,7,8,9,10,11,12...all the way up to 200.
It will go by fairly quickly. Try your best to make the whole 200 shots.
You're gonna want to rest at the end of that. Take that 30 seconds rest.
Round 9. The hook sprints for 200 repetitions.
Like the last round, simply keep your hands moving.
You're probably really starting to hate me right now but I promise that you
will be happy once you start to see those awesome results. You'll be
getting in shape quickly. Just hang in there for those 200 punches.
Remember to rest those 30 seconds because you've earned it.
Round 10. The final round and that's gonna be the uppercut sprints for 200.
You're almost done. Just keep moving. I know your
shoulders are probably burning but the end is in sight. Just keep
punching and keep moving. You're done! That wasn't easy, so you
should be proud of yourself. Smile as you pass those mitss over to your
partner. Let them have a go for the 10 rounds. These types of workouts with
a partner are great because they're fun and they're interactive. Just as
important, they are effective fat destroyers. As you've noticed, there
is nothing really fancy here. It was just really simple and really effective.
This can be done anywhere and it doesn't have to cost you anything. In the near future,
I will be posting up some new routines. Some perhaps a little more challenging
and advanced than this one, for you guys that are really starting to progress.
Once again, I thank you for your time and I thank you for watching.
I'm Mike Gales for Everlast Nutrition. If you like these videos then please click
below to like and subscribe. We are constantly posting of great tips and new
ideas and they're all meant to get you into the greatest shape possible.