A light bouncing cardio move that trains rhythm, calves, and coordination.

1. Stand tall with the rope behind your heels and handles at your sides.
2. Turn the rope with small wrist circles.
3. Hop lightly as the rope passes under your feet.
4. Land softly on the balls of your feet and keep a steady rhythm.
5. Stop the rope and step out when your set is done.

A light movement drill that trains quick feet, balance, and coordination for boxing stance changes.

1. Stand in a boxing stance with knees soft and hands up.
2. Stay on the balls of your feet and keep your steps small.
3. Step forward, back, and side to side without crossing your feet.
4. Alternate your lead side or direction as you move.
5. Keep moving smoothly until the set is done.

A fast punching drill that raises your heart rate and trains shoulders, arms, and coordination.

1. Stand tall with feet staggered and fists up by your chin.
2. Brace your core and keep your knees soft.
3. Punch one arm forward, then bring it back to guard.
4. Alternate punches at a steady pace for the set.
5. Stay light on your feet and breathe as you move.

A basic boxing combo that trains your shoulders, arms, core, and coordination.

1. Stand in a staggered stance with fists up by your chin.
2. Snap your lead hand straight out for the jab, then pull it back.
3. Rotate your hips and shoulders as you punch your rear hand across.
4. Bring each hand back to guard and keep alternating jab-cross combos.

A boxing guard hold that trains your stance, core, and upper-body tension.

1. Stand in a fighting stance with one hand by your cheek.
2. Tuck your elbow in and brace your core.
3. Keep the hold and breathe steadily.
4. Relax, then reset your guard as needed.

A boxing-style punch that trains your shoulders, arms, and core while building quick rotation.

1. Stand tall with feet staggered or hip-width, fists by your chin.
2. Dip slightly and rotate your hips toward the punching side.
3. Drive one fist up and across, palm facing you.
4. Bring that fist back to your chin as you switch sides.
5. Alternate uppercuts for the set, staying light on your feet.

A fast punching drill that raises your heart rate and trains shoulders, arms, and coordination.

1. Stand tall with feet staggered and fists up by your chin.
2. Brace your core and keep your knees soft.
3. Punch one arm forward, then bring it back to guard.
4. Alternate punches at a steady pace for the set.
5. Stay light on your feet and breathe as you move.

A boxing head-movement drill that trains legs, core control, and coordination.

1. Stand in a fighting stance with hands up and knees soft.
2. Bend your knees and shift your head slightly to one side.
3. Keep your eyes forward as your torso moves with your head.
4. Return to center in your stance, then repeat as directed.

A controlled floor roll that trains core control and smooth body movement.

1. Sit on the floor with knees bent and feet close to you.
2. Hold your shins and round your upper back slightly.
3. Rock back onto your upper back with control.
4. Use your core to roll back up to the start.
5. Repeat in a smooth, steady rhythm.

A basic boxing combo that trains your shoulders, arms, core, and coordination.

1. Stand in a staggered stance with fists up by your chin.
2. Snap your lead hand straight out for the jab, then pull it back.
3. Rotate your hips and shoulders as you punch your rear hand across.
4. Bring each hand back to guard and keep alternating jab-cross combos.

A boxing guard hold that trains your stance, core, and upper-body tension.

1. Stand in a fighting stance with one hand by your cheek.
2. Tuck your elbow in and brace your core.
3. Keep the hold and breathe steadily.
4. Relax, then reset your guard as needed.

A fast plank move that trains your core, shoulders, and hip flexors.

1. Start in a high plank with hands under shoulders and legs straight.
2. Brace your core and keep your body in a straight line.
3. Drive one knee toward your chest, then quickly step it back.
4. Alternate knees at a steady pace for the set.

A full-body bodyweight move that combines a squat, plank, push-up, and jump to train power and conditioning.

1. Stand with feet about hip-width apart and arms at your sides.
2. Squat down and place your hands on the floor.
3. Jump or step your feet back to a strong plank.
4. Lower your chest toward the floor, then press back up.
5. Jump or step your feet back in and stand tall.
6. Jump up with arms overhead, then land softly and repeat.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

A static chest opener that stretches your chest and front shoulders.

1. Stand tall and clasp your hands behind your back.
2. Straighten your arms and gently lift your hands.
3. Open your chest until you feel a comfortable stretch.
4. Hold and breathe slowly, then release with control.

A gentle held stretch for your neck and upper traps. Use light pressure and steady breathing.

1. Sit or stand tall with your shoulders relaxed.
2. Tilt one ear toward your shoulder without turning your head.
3. Use your hand for light pressure only if it feels comfortable.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides.