Medical Disclaimer & Safety Warning:
Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.
Voice Coach Guidance
Automatically speaks the next exercise details as you check them off.
Warm-Up
Jump rope 3 min
Exercises
1
Shadow Boxing (Movement Focus)
2 sets×3 min rounds reps· 60s rest
Warm up with single punches and movement
2
Shadow Boxing (Combination Focus)
2 sets×3 min rounds reps· 60s rest
Full combinations with defense
3
Weighted Shadow Boxing
2 sets×2 min rounds reps· 60s rest
1-2 lb hand weights for endurance
Cool-Down
Full body stretch 3 min