Your First Equipment Boxing Workout

20 Minutes • Basic Equipment • Technique + Cardio

Let's Go
Beginner Boxing Equipment Workout

Todays Goal

Build on the movement, punches and combinations you've already learned while introducing some of the basic equipment you can use for boxing training at home.

Before You Start

You don't need to be confident with the equipment yet — that's what this workout is for. Take your time, focus on control and enjoy learning something new.

Equipment Needed:

12oz & 14oz DBT Boxing gloves white background.png

01.

Warm Up + Shadowboxing

3 minutes

Get moving and revisit the combinations from Workout 2.

02.

Easy Wraps + Gloves

3 minutes

Learn how to prepare your hands and get comfortable wearing your gloves.

03.

Boxing With Gloves

4 minutes

Shadowbox using the combinations you've already learned.

04.

Learn to Skip

5 minutes

Learn the basic skipping rhythm and technique, then begin using it for boxing fitness.

05.

Learn the Head Speed Ball

5 minutes

Get comfortable with the equipment and practise controlled jabs and combinations.

01.
Warm Up + Shadow Boxing

Let's get moving and warm up your body before introducing your equipment. Use the combinations you've already learned and gradually bring your pace up as you get warmer.

Light Movement — 1 minute

Start moving around your space using small, controlled steps. Change direction occasionally and keep your hands relaxed.

Light Shadowboxing — 1 minute

Start adding your jab and combinations while continuing to move around your space. Keep your punches relaxed and return to your guard after each combination.

Build Your Pace — 1 minute

Keep moving and gradually increase your pace. Mix your jab, 1–2 and other combinations while staying relaxed and balanced.

You should feel warmer by the end of this, but you don't need to be exhausted. Save your energy — you've got new equipment to learn!

02.
Easy Wraps & Gloves

You've learned the basics without equipment. Now it's time to get comfortable with two of the first pieces of kit you'll use when you start boxing — Easy Wraps and boxing gloves.

Let's Go

Get Your Easy Wraps On — 1 minute

Slip you hands into your glove wrap, the thumb hole located on the palm of the wrap can show you which hand they go on - hole to the left: left hand, hole to the right: right hand.

Then slip your fingers through the finger dividers.

Then, when the glove is snug, start wrapping the wrist support wrap around your wrist, vlecro at the end.

Put Your Gloves On — 1 minute

Put your boxing gloves on over the top of your easy wraps. Make sure they feel comfortable and secure. Open and close your hands gently inside the gloves to get used to how they feel.

Get Comfortable Moving — 1 minute

Stay in your boxing stance and move around your space while wearing your gloves. Take small steps, keep your hands up and practise returning to your guard after a few light punches

Get used to the difference of boxing punches and movement whilst wearing gloves, but don't forget any of the techniques you've built!

WHY GET USED TO YOUR GLOVES?

Boxing gloves can feel strange when you're wearing them for the first time. They add weight to your hands and can change how your guard and punches feel. Getting comfortable wearing them before you start hitting a target can help you feel more confident when you progress to bag work.

03.
BOXING WITH GLOVES

Now you're ready to box with your gloves on. Use the punches and combinations you've already learned, keeping everything controlled while you get used to the extra weight and feel of your gloves.

1. Jab Combinations — 1 minute

Start moving around your space and practise your jab-based combinations. Use just the 1, 2 and 1-2 combinations to start with.

2. Mix Your Combinations — 1 minute

Keep moving and mix together the combinations you've learned. Choose two or three that feel comfortable and alternate between them.

3. Change Your Pace — 1 minute

Now you know the basics, we want to start HITT training with our cardio to get the blood flowing.

For short periods, increase your punching pace while keeping your movement controlled. Then bring your pace back down and recover.

Try 10 seconds fast punches, 10 seconds steady paced punches and alternate for 1 minute.

4. Lets get gowing — 1 minute

For the last minute we want you to continue this HIIT training.

Do, on the spot no movement, 10 jabs, as fast as you can(1-2).

Then do 10 jabs at a lesser pace to recover.

Then repeat, for 1 minute.

Remember: you don't have to punch/jab powerfully when no target is there,

this can cause injuries.

Also, when jabbing, ensure you are continuously rotating the hips, and the arms are extending around 95%, not 100%, as when there's no target this could cause an injury.

04.
LEARN TO SKIP

Skipping is a great way to build boxing fitness, footwork, rhythm and coordination. If you've never skipped before, don't worry — it takes practice. Focus on finding a steady rhythm rather than trying to go fast.

1. Find Your Bounce — 1 minute

Start without a rope.

Before using the rope, practise small, light bounces on the balls of your feet. Keep your knees relaxed and your jumps low.

From one foot with weight on - transfer that weight to your next foot with a bounce, and repeat back - side to side, standing square, feet shoulder width apart.

2. Learn the Rope Movement — 1 minute

Introduce the rope

Hold the handles comfortably and practise turning the rope using your wrists. Keep your elbows close to your body and avoid making big circles with your arms.

The trick is, it's more: arms stay where they are - wrists rotate in a cricle

3. Put It Together — 1 minute

Practise makes perfect

Start turning the rope and add your small bounce as it passes underneath your feet. Don't worry about getting lots of skips in a row yet.

The more relaxed you body is, the faster you'll get into a rhythm of skipping without the rope catching on your feet.

Keep your jumps LOW - You don't need to jump high.

Use your WRISTS - The rope should be controlled mainly by your wrists.

STAY RELAXED - Tension makes skipping harder.

START SLOW - Rhythm comes before speed.

MISSED IT? RESET - Catching the rope is part of learning.

05.
LEARN THE HEAD SPEED BALL

Now we're going to introduce your first boxing target. The head speed ball is a great way to practise timing, accuracy and rhythm. Don't worry about speed — start slowly and focus on making controlled contact with the ball.

1. Get Comfortable — 1 minute

Size it right

lace the head speed ball around your forehead and to the back of your head, the loop should be above the ears, no below.

2. Get use to the hand eye coordination

Relax and have fun

To start with, just use the palms of your hands and 'slap' the ball away. Don't worry about technique, rhythm or coordination, this is more about getting used to the head speed ball.

3. Practise lightly

Start punches

Do the same as the slaps, no rhythm etc, but use punches.

This is about the target being smaller - the ball is the same size, but going from a slap to a punch makes things much harder.

Still have fun, just get that hand/fist - eye coordination going.

4. Try to slowly build rhythm

Relax and flow

Stay relaxed, don't force punches.

Try to aim for the centre of the ball, aiming to punch the ball straight out in front of your eyes.

The punch should create just enough tension to the wire that the ball goes out, has slight spring in the wire, then returns.

Too much tension in the wire and the ball springs back fast and off centre - not enough spring in the wire and the ball drops low because the wire spring isnt extended.

Practise makes perfect.

There are many pro's that haven't yet mastered the art of the head spring ball, so take your time.

Your Third

Achievement

Third WORKOUT COMPLETE