Beginner7 Days
7-Day Boxing Fundamentals
A structured, one-week crash course designed for complete beginners. By the end of this program, you will understand the boxing stance, how to move without crossing your feet, and the mechanics of the four fundamental punches.
Progress: 0 / 7 Days0%
Day 1: The Stance & The Jab
Establish your base and learn the most important punch in boxing.
LEARN: The Jab
LEARN: High Guard
PRACTICE: Shadowbox for 3 rounds (3 mins each) throwing ONLY the jab from your high guard.
Day 2: Adding the Cross
Learn to use your kinetic chain to throw the straight rear hand.
LEARN: The Cross (Straight Rear Hand)
LEARN: The 1-2 (Jab-Cross)
PRACTICE: Shadowbox for 3 rounds. Round 1: Jab only. Round 2: Cross only. Round 3: 1-2 combinations.
Day 3: Basic Movement
Learn to advance, retreat, and circle without losing your balance.
LEARN: Step-Drag (Advancing/Retreating)
LEARN: Lateral Movement (Side Step)
PRACTICE: Move around the room for 10 minutes continuously. Do not cross your feet.
Day 4: The Hook
Master the mechanics of the lead hook, the ultimate knockout punch.
LEARN: Lead Hook
LEARN: The 1-2-3 (Jab-Cross-Hook)
PRACTICE: Shadowbox 3 rounds focusing purely on hip rotation when throwing the hook.
Day 5: Basic Defense
Learn to parry straight punches and block hooks.
LEARN: Parry
LEARN: Catch and Block
PRACTICE: Have a partner throw light, slow punches at you, or visualize incoming punches in the mirror and parry/block.
Day 6: The Uppercut
Add the final fundamental punch to your arsenal.
LEARN: Lead Uppercut
LEARN: Rear Uppercut
PRACTICE: 3 rounds shadowboxing. Focus on the leg-drive needed for the uppercut.
Day 7: Putting it Together
Combine footwork, defense, and all four punches.
LEARN: Shadow Boxing
PRACTICE: Complete a 5-round shadowboxing session. Move constantly, use all punches, and mix in defense.