Week 1 Boxing Fitness Overview

Training Day 01: How to train with Boxing Fitness

PART 1: LEVEL 1 UNDERSTANDING

This session is very active and will provide you with a workout while learning. Today's session is broken down into sections ensuring that you know and understand all of the basics.

Here you will go through;

• Basic Stance & Guard

• Footwork & How to Move effectively

• 8 Different Punches

• Your first call out codes for training

This first session is functioned through shadow sparring, so you won't need your punch bag quite yet.

Your first session takes you through the basics relatively quickly, and you may find it quite a challenge to keep up at first.

Don't worry, there is a method to my madness, and that is during the weeks training you have broken down practice time on certain sections to help you develop, then you run through your initial session again on day 5 to then assess and monitor your improvments.

Training Day 02: Your First Workout

Warm Up

Part 1: Warm up:

(BF-L1001) Duration 08:42

Beginning with your warm up you will be utilising your punch bag with some various drills designed to get the blood flowing, and directing your mind on to the workout ahead.

Basics Workout

Part 2: Basics Workouts:

(BF-L1WK1D1-BASICS) Duration 24:32

The 'Basics Workouts' is a foundational part of Level 1 and Level 2 training, as it looks at progressively improving your reactions to call outs, punch vocabulary, reaction speed, fitness and overall ability.

Each round is supported with exercise, which you will enjoy seeing the progress of over the coming weeks.

Training Day 03: Honing your skills

Warm Up

Part 1: Footwork Warm Up

(BF-L1FWWU-001) Duration: 07:44

Your warm up today is based on footwork drills and this time you will be using your punch bag at the same time. Footwork is essential for effective punches and movement in boxing and getting this right will greatly improve your workout flow and ability moving forwards.

Basics Workout: Body Shots

Part 2: Basics Workouts: Body Shots

(BF-L1WK1D2-BASICS) Duration: 23:49

Today's focus is all on body shots, which is going to really work into your legs early on, building up to 2 punch combinations to finish. You will finish each round with a support exercise.

Training Day 04: Mixing it up

Part 1: Footwork Warm Up

(BF-L1FWWU002) Duration: 10:37

Following on from your previous footwork warm up, you now have a progression to go through which will further help step up your footwork game.

Part 2: Basics Workouts: Mixing it up

Your workout today is as much going to keep you mentally on your toes as it is physically, as you are going to have combined punch drills to get through. This is really good to help develop your reactions, as you are going to have to apply a short through process to get this right. Don't worry, you'll get through it, just listen to the instructions and work it. Today's workout will also see you working alternately between punch rounds and exercise rounds. You'll love it, I promise.

Training Day 05: End of Week Test & Recap

Part 1: Initial Training, Footwork Warm up & Drills

Today is about defining where you are from when you first started. Remember your first day getting through your set up and punches? Well today you will go through a similar routine that is designed to show you how far you have come in just one week.

Part 2: Basic Performance Test

You will have worked hard this week, so now it's time to test the fruit and see the progress.

Weeks 2 & 3 Overview

Weeks 2 & 3 really begin to step you up in all areas. Focusing on 3 times per week training you will be introduced to the following workout genres and training topics.

• Basics Workouts L1.1

• Rhythm Training: Punch Progressions

• Punch Fitness

• How to Roll & Punch

• Rhythm Training: Roll Drills L1 - L1.4

• Rhythm Training: Roll Combination Drills L1 - L1.4

• B-X-Training: Classified

• Bemom's: Classified

• Final Boxing Fitness wokout to finish to your first course ready for Level 2.