7-Day Boxing Technique and Focus Workout Program

This week's program consists of intermediate level workouts and focuses on technique so that you improve your skills.

* Don't forget, each FightCamp workout includes a quick warmup and a stretch but you can always add on an extended cool down for good measure.


  • 5 MIN Jump Rope
  • 10-ROUND Combo Build Up


  • 10 MIN Jump Rope
  • 6-ROUND Switch Stance


  • Glute Activation w/ Bands
  • 8-ROUND Pro Combo Kickboxing


  • 10 MIN Jump Rope
  • 6-ROUND Burnout Boxing


  • 5 MIN Jump Rope
  • 8-ROUND Pro Combo Boxing


  • Glute Activation w/ Bands
  • 4-ROUND Full Body Boxing


  • Full Body Stretch Routine
  • 4-ROUND Pure Striking Kickboxing
7-Day Boxing Technique and Focus Workout Program featuring jump rope warmups, boxing combos, kickboxing combos, and switch stance drills

**Save, share, & tag @FightCamp

How To Get Started

*see YouTube videos on the FightCamp page for working with the bands and static stretch routine:

1. Open the FightCamp app and click "See All" in the top right corner of the homepage.

2. Use the "Filters" toggle at the bottom of the page to search for the workouts by the number of rounds.

3. Scroll to find a workout.

4. Get #ShanieSmashed!

The Author: Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Trainer, and mother of two. She began training MMA in 2011 as a way to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. Outside of practicing martial arts and being a trainer, Shanie loves spending time in the gym and being active in the sunshine with her kids by going to the beach, running in the soft sand, and riding skateboards. 

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