Your First Boxing Introduction

10 MINUTES - NO EQUIPMENT - BASIC BOXING - COMPLETE BEGINNER

Let's Go
First Boxing Workout

Todays Goal

Get comfortable with the basic boxing position, movement and punches while gently getting your body moving.

01.

GET MOVING

2 minutes

Gentle movement to warm your body up and get comfortable moving.

02.

Stance + Guard

2 minutes

Find your boxing position and practise staying balanced and protected.

03.

Jab + Cross

2 minutes

Practise your first two punches and begin putting them together.

04.

Move + Punch

2 minutes

Combine simple movement with your jab and cross.

05.

First Boxing Round

2 minutes

Bring everything together and box at a comfortable pace.

01.
Get Moving

Let's get your body moving. No punches yet — just relax, breathe and get comfortable on your feet.

40 seconds — Walk on the spot

Lift your feet comfortably and swing your arms naturally. Start easy and gradually increase your pace.

40 seconds — Step side to side

Step gently from left to right. Keep your knees relaxed and stay light on your feet.

40 seconds — Easy movement

Keep moving around your space. Change direction, take small steps and get comfortable moving your body.

20 seconds — Get ready

Slow your movement slightly. Take a breath, shake your arms out and get ready to find your boxing stance.

Beginner Tip: Keep the movement comfortable. You should feel yourself warming up, not exhausted.

02.
Stance + Guard

Now let's find your boxing position. Don't worry about getting it perfect — focus on feeling balanced, comfortable and ready to move for your workout later.

Find Your Stance

1. Find your feet

Stand with one foot slightly in front of the other, with your feet comfortable and balanced.

2. Relax your knees

Keep your knees soft and avoid locking your legs.

3. Stay balanced

Keep your weight comfortable between your feet so you can move easily.

4. Start moving

Take small steps forwards, backwards and side to side while keeping your balance.

Bring Up Your Guard

1. Hands Up

Bring both hands towards your face and keep your elbows relaxed. Keep your chin comfortably tucked and your eyes looking forward.

2. Move With Your Guard

Take small steps around your space while keeping your hands up. Try not to let your guard disappear when you move.

Don't worry about looking perfect. Your first goal is simply to feel comfortable, balanced and relaxed enough to move.

03.
Jab + Cross

You've found your stance and guard. Now let's add your first two punches — the jab and cross. Keep everything controlled and focus on returning your hands to your guard.

Jab

1. Hands Up

Your lead-hand punch. Extend your hand straight ahead in a controlled movement, then bring it straight back to your guard.

Think: out - back

Cross

2. Hands Up

Your rear-hand punch. Turn your body naturally as you extend the punch, then bring your hand back to your guard.

Think: turn hips - punch - retract hips

Quick Practise:

20 Jabs non stop

20 Cross non stop

Then 20 Jab - Cross non stop

Don't worry about punching hard. For your first workout, focus on smooth, controlled movements and getting your hands back to your guard.

04.
Punch + Move

You've learned your stance, guard, jab and cross. Now let's bring them together with simple movement.

First Move

1. Step → Stop → Punch

Take a small step in any direction, stop your feet, then throw a controlled jab.

Tip:

Stepping left - left foot first

Stepping right - right foot first

Practise

2. Hands Up

Move → Stop → Jab → Guard

Then:

Move → Stop → Jab → Cross → Guard

Quick Practise:

1 Step to the left - Jab - Cross

1 Step to the right - Jab - Cross

Mix up punches with steps

Return to centre after each - try to create rhythm

Keep your steps small. Get your feet settled before you punch, and don't worry about speed.

05.
Boxing Round

You've learned the basics. Now put them together and enjoy your first two-minute boxing round.

Continuous movement

1. Do what you've learned - Continously

Instead of overthinking the steps - moves - punches.

Now try to do this randomly, flow in each direction and try to maintain posture, but build up speed and rhythm.

Practise

2. Do what you've learned -
for fitness

As you're practising in this session, don't loose what you've learned in terms of technique, but start to practise a more flow and speed, this will help for the next lessons.

This isn't a test. There is no need to go too fast or punch hard. Your goal is simply to keep moving, stay balanced and practise what you've learned.

Your First

Achievement

FIRST WORKOUT COMPLETE