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 PRO
Learning to move and punch.
LEARN: Locked
Day 4: The Hook PRO
Adding the horizontal punch.
LEARN: Locked
Day 5: The Uppercut PRO
Upward power.
LEARN: Locked
Day 6: Defense Day PRO
Making them miss.
LEARN: Locked
Day 7: Rest and Review PRO
Light work.
LEARN: Locked
Day 8: Combination Flow PRO
Chaining punches together.
LEARN: Locked
Day 9: Footwork Day PRO
Pivots and angles.
LEARN: Locked
Day 10: Body Punching PRO
Going downstairs.
LEARN: Locked
Day 11: Counter-Punching Shadow PRO
The art of making them pay.
LEARN: Locked
Day 12: Intensity Day PRO
Building the engine.
LEARN: Locked
Day 13: Ring IQ Shadow PRO
Thinking while fighting.
LEARN: Locked
Day 14: The Final Round PRO
Everything you've learned in one session.
LEARN: Locked