3-Round Beginner Boxing Workout [For Men]
Boxing is one of the most effective full-body workouts. Learning how to start training at home with a beginner boxing workout for men can help you take your fitness to the next level.
The following 3-round boxing workout for men at home includes both boxing punch combinations and strength conditioning exercises. Even advanced boxers can use the following workout to break a sweat and keep their bodies healthy.
How Do Men Train For Boxing?
Men train for boxing with weight training and cardio workouts. First, establishing the foundations for a men’s boxing workout is key. Boxing training has two main goals: cardio and strength. While boxing rounds are great for enhancing cardio, adding weight training into your beginner workouts can help build up your muscles and striking power.
This workout is designed specifically for men, incorporating strikes utilizing longer reach and focusing more on power-strikes, rather than speed. With that said, anybody can tackle this beginner workout to elevate their training.
Given this is a beginner workout, no weights will be necessary, so we will be focusing on bodyweight movements exclusively within this boxing workout for men.
Warm-Up (3 minutes)
The start of any men’s boxing training should include an adequate warm-up that gets the blood pumping and your muscles primed for a workout:
Jog in Place (1 minute)
- Find a place with adequate room and either jog in place or around your workout space for one minute
Shadowboxing (1 minute)
- Get into a fighter’s stance with your feet about shoulder width apart
- Shuffle around your workout space and throw occasional strikes (jabs, crosses, etc.)
- Continue for one minute
Squat Jumps (1 minute)
- Place your feet about shoulder width apart and drop into a squat
- Explode upwards with a jump and land upright
- Repeat for one minute
Rest for one minute before going into the following drills.
Round 1: Jab - Cross - Lead Hook - Rear Uppercut (3 minutes)
- From your fighting stance, throw a quick jab followed by a cross
- Follow up immediately with a lead hook, with a powerful rear uppercut close behind
- Repeat for three minutes, then rest for one minute
Round 2: Lead Hook - Rear Hook - Rear Uppercut - Cross - 10x Pushups - 10x Sit-Ups (3 minutes)
- From a fighting stance, start by throwing a lead hook closely followed by a rear hook
- Throw a rear uppercut and quickly follow up with a power cross
- Drop down into a pushup position and lower your body until your chest is slightly above the ground
- Do 10 pushups
- Roll over and, keeping your feet planted on the ground, do 10 sit-ups
- Repeat the round for three minutes, then rest for one minute
Round 3: Jab - Cross - Lead Hook - Rear Hook - Lead Uppercut - Rear Uppercut - Freestyle Combo (3 minutes)
Think of these movements as three individual combinations: Jab-Cross, Lead Hook-Rear Hook, Lead Uppercut-Rear Uppercut
- From a fighting stance, throw a jab and cross
- Follow up by throwing a lead hook and a rear hook
- Finally, throw both uppercuts
- Rather than focusing on speed, keep all these strikes powerful
- Mix in a freestyle combination or strength training exercise before returning to the strikes
- Repeat the whole exercise for three minutes
Sample Freestyle Movements:
- Russian Twists (weight optional)
- Plank Hold
- Jab-Cross-Lead Hook-Jab-Jab-Rear Uppercut
- Lead Uppercut-Rear Uppercut-Lead Hook-Rear Hook-Jab-Cross
- Jab-Jab-Cross-Rear Uppercut-Rear Hook
Cool Down (5 minutes)
The end of every workout for men should include a cool down to bring your heart rate down and control your breathing. Here are a few static stretches you can perform:
Shoulder Stretch (30 seconds each side)
- Take one arm and pull it across your chest with the other arm
- Hold for 30 seconds and then switch arms
Seated Twist (30 seconds each side)
- Sit down on the floor with both legs extended out in front of you
- Take one of your legs and cross it over the other, so that the foot of one leg is next to the outer knee of the other leg
- Twist to the side of the leg that is being lifted (if you crossed your right leg, twist towards your right)
- Hold the position for 30 seconds and then switch legs and sides
Wrist Rolls (30 seconds each direction)
- Interlock your hands and fingers in front of you
- Start rolling your hands, at the wrist, in the shape of an infinity sign
- Continue for 30 seconds
- Switch directions and repeat for another 30 seconds
Arm Lifts and Releases (10 reps)
- Slowly lift both of your arms above your head while taking a deep breath
- Once your arms are fully extended above your head, drop them down forcefully to your sides and breathe out deeply
- Continue for 9 more reps
Congratulations, you rocked this beginner boxing workout for men! Keep training with workouts like this one for a great sweat and full-body exercise that will keep you in shape. For other workouts, check out FightCamp’s workout library.