Beginner14 Days
14-Day Shadow Boxing Only
You don't need a gym, gloves, or a bag to start boxing. This 14-day program uses nothing but shadow boxing to build your technique, conditioning, and fight IQ. Perfect for beginners or travelers.
Progress: 0 / 14 Days0%
Day 1: Stance and Jab
Your foundation.
LEARN: The Jab
PRACTICE: 3 rounds (2 min each): Hold your stance, throw single jabs. Focus on full extension and return to guard.
Day 2: Adding the Cross
Rear hand power.
LEARN: The Cross (Straight Rear Hand)
PRACTICE: 3 rounds: Round 1 jab only, Round 2 cross only, Round 3 alternating.
Day 3: Movement Foundation
Learning to move and punch.
LEARN: Step-Drag (Advancing/Retreating)
PRACTICE: 3 rounds: Throw the 1-2 while moving forward, backward, left, and right.
Day 4: The Hook
Adding the horizontal punch.
LEARN: Lead Hook
PRACTICE: 3 rounds: Jab-Cross-Hook (1-2-3). Focus on turning the hip for the hook.
Day 5: The Uppercut
Upward power.
LEARN: Lead Uppercut
PRACTICE: 3 rounds: Practice uppercuts from close range. Drive up from the legs.
Day 6: Defense Day
Making them miss.
LEARN: Slip Outside
LEARN: Bob and Weave
PRACTICE: 3 rounds: Alternate between slipping and bobbing. Throw a counter after each defensive move.
Day 7: Rest and Review
Light work.
PRACTICE: 1 easy round of shadowboxing reviewing all punches. Then 10 minutes of stretching.
Day 8: Combination Flow
Chaining punches together.
LEARN: The 1-2-3 (Jab-Cross-Hook)
PRACTICE: 4 rounds: Focus on flowing between combinations without resetting.
Day 9: Footwork Day
Pivots and angles.
LEARN: Lead Foot Pivot
PRACTICE: 3 rounds: After every combination, pivot 90 degrees. Alternate pivot direction.
Day 10: Body Punching
Going downstairs.
LEARN: Body Hook
PRACTICE: 4 rounds: Alternate head and body targets. Bend at the knees for body shots.
Day 11: Counter-Punching Shadow
The art of making them pay.
LEARN: Counterpunching Fundamentals
PRACTICE: 3 rounds: Visualize incoming punches, defend, then counter. Every move is a response to the imaginary opponent.
Day 12: Intensity Day
Building the engine.
PRACTICE: 5 rounds: Rounds 1-3 at moderate pace. Rounds 4-5 at maximum output — throw as many punches as possible.
Day 13: Ring IQ Shadow
Thinking while fighting.
LEARN: Distance Management
PRACTICE: 4 rounds: Manage distance, cut off the ring, escape corners. Fight a complete imaginary fight.
Day 14: The Final Round
Everything you've learned in one session.
PRACTICE: 6-round championship simulation. Use every technique: jab, cross, hook, uppercut, slips, bobs, pivots, body shots, and counters. You are a boxer now.