YOUR FULL BEGINNER BOXING WORKOUT
45 MINUTES • FULL EQUIPMENT • CARDIO + BOXING
Let's Go
45-minute Beginner Boxing Workout
Todays Goal
You've made it to your final beginner workout. Over the last four sessions, you've learned the basic movements, practised your combinations, introduced your boxing equipment and started working with the punch bag.
Today, we're bringing everything together into one complete home boxing workout.
You don't need to be perfect. The aim is to work at a pace that challenges you, practise what you've learned and finish knowing you've progressed from where you started.
Equipment Needed:
01.
Warm Up + Shadowboxing
5 minutes
Get warm and revisit your movement and combinations.
02.
SKIP + BOX
7 minutes
Mix the skipping techniques you've learned with light boxing movements.
03.
HEAD PUNCH BALL
7 minutes
Use light jabs and familiar combinations to practise timing and accuracy.
04.
THE DBT BEGINNER CHALLENGE
14 minutes
Your main workout. Combine bag work, combinations, movement and bodyweight cardio with gradually increasing intensity.
05.
FINISH + COOL DOWN
10 minutes
Bring your intensity down with light boxing and a gradual cool down.
01.
Warm Up + Shadow Boxing
You've already practised your skipping and boxing combinations. Now we're going to combine the two to get your heart rate up and prepare you for the main workout.
01 — EASY SKIPPING - 2 Minutes
Start with the skipping technique you've learned. Keep your jumps low, stay relaxed and focus on finding your rhythm.
Remember:
LOW → LIGHT → RELAXED
Don't worry about speed. You're simply getting your body moving.
02 — SKIP + BOX — 2 minutes
Alternate between:
30 seconds — skipping
30 seconds — light shadowboxing
Repeat twice.
During the boxing:
1–2 → MOVE → 1–1–2 → MOVE
Focus: Keep moving and stay relaxed.
03 — BUILD THE PACE — 2 minutes
Now increase your work slightly.
30 seconds — steady skipping
30 seconds — boxing combinations
Repeat twice.
Gradually increase your pace, but don't go all-out. You've still got the main workout to come.
04 — FINAL MINUTE — 1 minute
Choose whichever feels most comfortable — skipping or shadowboxing — and keep moving continuously for the final minute.
Mix things up if you want:
SKIP → BOX → SKIP → BOX
Focus:
RHYTHM • MOVEMENT • BREATHING
The aim of this section is to warm you up and build your cardio gradually. Save your biggest effort for the DBT Beginner Challenge coming up next.
02.
SKIP + BOX
You've already learned the basics of skipping, so there's no need to start from scratch. Now we're going to use skipping as part of your workout, combining it with light boxing movement to build your cardio and rhythm.
Let's Go
01 — EASY SKIPPING - 2 Minutes
Start with the skipping technique you've learned. Keep your jumps low, stay relaxed and find a comfortable rhythm.
Focus:
LOW • LIGHT • RELAXEDDon't worry about speed. Just concentrate on keeping the rope moving and finding your rhythm.
02 — SKIP + SHADOWBOX - 3 Minutes
Alternate:
30 seconds — skipping
30 seconds — light shadowboxingRepeat twice.
During your boxing, use combinations you've already learned:
1–2 → MOVE → 1–1–2 → MOVE
Focus: Keep your feet moving and your breathing controlled.
03 — BUILD THE PACE — 2 minutes
Now increase the intensity slightly.
Alternate:
30 seconds — steady skipping
30 seconds — faster shadowboxing
Repeat twice.
Work a little harder, but don't go all-out. You've still got your main challenge ahead.
04 — FINAL MINUTE - 1 Minute
For the final minute, mix the two together however feels comfortable.
Try:
SKIP → BOX → SKIP → BOX
Use your favourite combinations during the boxing sections.
Focus:
RHYTHM • MOVEMENT • BREATHING
03.
HEAD PUNCH BALL
You've already introduced the head punch ball in Workout 3. Now we're going to use it as a short coordination and accuracy exercise before the main workout. Let's get our brains switched on.
01 — Palm Slaps - 2 Minutes
Just like we did in the previous sections, use our palms as a wider target to slap the ball away.
The head speed ball is tough, so we need consistent practise to develop good skills.
02 — SINGLE JABS - 1 Minute
Start with light single jabs and let the ball move naturally. Watch it carefully and focus on making controlled contact.
JAB → WATCH → RESET
Focus: Timing
03 — JAB COMBINATIONS - 1 Minute
Bring back combinations you've already learned.
Try:
1–2
1–1–2
1–2–1Don't worry about speed. Focus on making clean contact.
Focus: Accuracy
04 — COMBINATION + RESET - 1 Minute
Throw a combination, allow the ball to move, then reset before throwing again.
Try:
COMBINATION → RESET → COMBINATION
Beginner Tip:
If you miss, don't chase the ball. Reset your stance, watch its movement and try again.
05 — FIND YOUR RHYTHM - 1 Minute
Gradually find a comfortable rhythm. Mix single jabs with your favourite combinations.
JAB → 1–2 → RESET → 1–1–2
Focus: Rhythm + control.
The head punch ball is here to challenge your timing and coordination. You don't need to hit it hard or keep it moving constantly — controlled contact is the goal.
04.
THE DBT BEGINNER CHALLENGE
This is your biggest challenge so far. You've learned the basics, practised your combinations and worked with your equipment. Now we're putting it all together.
The intensity will gradually build throughout the challenge. Work hard, stay controlled and take the recovery you need.
ROUND 1
FIND YOUR RHYTHM
MINUTE 1 — LIGHT BAG COMBINATIONS
This is your starting round. Don't go hard yet.
MINUTE 1 — LIGHT BAG COMBINATIONS
Work the bag at a comfortable pace.
Try:
1–2 → RESET → 1–1–2 → RESET → 2–1–2
Keep your punches light and controlled.
Focus: Find your rhythm.
MINUTE 2 — COMBINATIONS + MOVEMENT
Now add movement.
COMBINATION → MOVE → RESET → COMBINATION
Move around the bag between combinations.
Focus: Keep your feet active.
MINUTE 3 — BAG + SQUATS
Alternate:
20 sec — controlled bag combinations
10 sec — bodyweight squats
Repeat for the minute.
Focus: Start raising your heart rate.
Awesome work!
30-SECOND REST
Breathe • Drink • Reset
ROUND 2
BUILD THE HEAT
MINUTE 1 — STEADY BAG WORK
Work slightly faster than Round 1.
Mix:
1–2
1–1–2
2–1–2
1–2–1
Keep moving when you can.
MINUTE 2 — FAST + CONTROLLED
Alternate:
10 sec — FAST CONTROLLED PUNCHES
10 sec — SLOW CONTROLLED PUNCHES
Repeat for the minute.
Fast doesn't mean wild. Keep your balance and guard.
MINUTE 3 — BAG + STAR JUMPS
20 sec — bag combinations
10 sec — star jumps
Repeat.
Lower-impact option:
Replace star jumps with regular marching or step-outs.
Awesome work!
30-SECOND REST
Breathe • Drink • Reset
ROUND 3
WORK HARDER
MINUTE 1 — COMBINATION + MOVEMENT
Work the bag continuously.
Change your combinations and move after each one.
Try:
1–2 → MOVE → 1–1–2 → MOVE → 2–1–2
Focus: Boxing while your heart rate is rising.
MINUTE 2 — BAG + KNEE RAISES
Alternate:
20 sec — bag combinations
10 sec — alternating knee raisesRepeat.
Keep your upper body controlled while driving the knees up.
MINUTE 3 — FAST BAG ROUND
Work at a faster pace for the full minute.
This is about work rate, not maximum power. Keep your punches controlled and stay balanced.
Awesome work!
30-SECOND REST
Breathe • Drink • Reset
ROUND 4
THE PUSH
MINUTE 1 — STRONG COMBINATIONS
Work the bag at a strong, controlled pace.
Mix your favourite combinations.
1–2
1–1–2
2–1–2
1–2–1Focus: Strong, controlled work.
MINUTE 2 — BAG + JUMP SQUATS
Alternate:
20 sec — fast controlled combinations
10 sec — jump squats
Repeat.
Lower-impact option:
Regular squats are absolutely fine.
MINUTE 3 — BAG + STAR JUMPS
Alternate:
20 sec — bag combinations
10 sec — star jumps
Repeat.
If you need to reduce the intensity, slow the boxing down or replace the jumps with light movement.
Awesome work!
30-SECOND REST
Breathe • Drink • Reset
ROUND 5
FINAL PUSH
MINUTE 1 — COMBINATION LADDER
Start simple:
1–2
Then:
1–1–2
Then:
1–2–1
Then:
2–1–2
Keep cycling through combinations you've already learned.
Focus: Keep your technique together as you get tired.
MINUTE 2 — BOXING + KNEES
Alternate:
20 sec — fast controlled bag combinations
10 sec — knee raises
Repeat.
Keep working. Stay controlled.
MINUTE 3 — YOUR FINAL BAG ROUND
This is your biggest effort of the programme so far.
Work the bag at your strongest comfortable pace. Use your favourite combinations, move when you can and keep your punches controlled.
Try:
COMBINE → MOVE → COMBINE → CHANGE PACE → RESET
YOUR FINAL REMINDER
You don't need to empty the tank. Finish strong enough to complete the workout.
Awesome work!
30-SECOND REST
Breathe • Drink • Reset
05.
FINISH + COOL DOWN
You've completed the DBT Beginner Challenge. Now we're going to gradually bring your intensity down, give your body time to recover and finish the workout properly.
Slowly Cool Down
01 — LIGHT BOXING - 3 Minutes
Step back from the bag and slow everything down. You can shadowbox or work very lightly on the bag using your favourite combinations.
Try:
1–2 → MOVE → RESET
Then:
1–1–2 → MOVE → RESET
Keep everything relaxed. This isn't another round — you're bringing your intensity down.
02 — KEEP MOVING - 2 Minutes
Keep walking around your training space at an easy pace. Let your breathing gradually return towards normal.
You can gently move your arms and shoulders as you walk.
Remember:
Don't stop suddenly after a hard workout. Give your body a little time to settle.
03 — BREATHE + HYDRATE - 2 Minutes
Take some comfortable, controlled breaths and have some water.
Try to relax your shoulders and allow your breathing to slow naturally.
Think:
BREATHE → RELAX → RECOVER
04 — GENTLE STRETCH - 2 Minutes
If stretching feels comfortable for you, use this time for a few gentle stretches.
You could include:
Shoulders
Arms
Chest
Hips
LegsKeep your stretches gentle. Don't force a stretch or bounce into it.
05 — TAKE A MOMENT
And this is where I'd make the page feel a little special.
Stop for a moment and think about where you started.
You came here as a beginner. You've now completed five workouts, progressed from basic boxing movements to punch bag training and finished your first full home boxing workout.
YOU DID IT.
45 MINUTES COMPLETE.
Your Fith
Achievement
FITH WORKOUT COMPLETE
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