Favorite boxing videos on Youtube you can do at home

slip line-





lower body


lower back core





dumbbell routine


jump rope


punch out interval




evaluation line


jump box


shadow box-


My boxing modified workout inspired by the above links;
warm up:
3x 3min.
shadow box rounds

Medicine ball
Legs/ABS/Upperbody/lower back: 20x each (4 or 5 per round) within 2 min. work 1 min. rest.
total for 8 to 10 rounds
1. MB squat
2. Mb squats with jump throw up ball
3. Mb angle boxing step
4. Mb deep stance to angle
5. Mb jump lunges
6. Mb bob-n-weave forward ghost step
7. Mb bob-n-weave backward ghost step
8. Mb bob and weave in horse stance
9. Mb bench step lunges
10. Mb sitting side twist for abs
11. Mb- roll on top of ball on abs
12. Mb between knees crunches
13. Mb sit up w/twist-touch ball to floor
14. Sit up reach arms above head w/mb
15. Sit up throw ball up to land on abs
16. Side toss/squat
17. Chest pass
18. ‘on the go’ lateral movement chest pass
19. Chest pass moving around ‘mirror’ partner
20. Lying down chest pass mb
21. Under hand throw- uppercut
22. Jab pass
23. Cross pass
24. Superman toss
25. On/off push ups
26. Mb forearm planks-knee raises
27. Mb forearm planks-hip squares (both directions)
28. Mb forearm planks-walk outs

Boxing training- strength training

*Interval timer needed
Hand weights set
2lb to 5lb weight
each exercise-30 sec work, 30 second rest=16 min.
Advanced: 3x per week (alternate days of plyometrics)
1. Shadow box/punch with weights
2. Back on medicine ball like bench:
a. 20x neck up down
b. 20x neck sideways
c. 20x chest fly
d. 100x bench press
3. Wing stretch weight
4. Lateral raise weight
5. Ladder climb weight
6. Triceps weight
7. Iron cross- (3)front-out-hold
8. Bent over rows weight
9. Upper cuts weight
10. Punch out to sides
11. Double punch outs
12. Lift arms
13. Military press weight

Jump rope interval- pressure fight
3x 3 min.
30 sec easy 30 sec explode until 3 min.
or 15 sec easy 15 sec explode until 3 min.

Punch out intervals
3 min. x3
30 sec. drilling non-stop uppercuts on focus mitts or resistance bands
30 sec. drilling jab-cross combo non-stop on focus mitts or resistance bands
*practice forward, back, lateral-left and right, angle stepping while drilling punches.
Repeat until 3 min.

Abdominal boxing workout
Best is two days on two days off
20-30 reps 3-4x a week
1. Leg up-toe reaches
2. Leg up- butt lifts
3. Feet flat, knee up, hand on knee crunches
4. Knee up butt lifts
5. Side triangle crunches left and right
6. Seated leg crosses
7. Seated leg raises
8. Leg circles
9. Ankle grabs
10. Single leg crunches
11. Stacked feet crunches
12. Seated twist
13. Left and right oblique twist

Plyometric training
Evaluation line– rhythm stepping
Hands on hip chin down.
1. rt. leg forward hop across line
2. rt. Leg backward hop across line
3. left leg forward hop across line
4. left leg backward hop across line
5. pigeon toe jump forward/back moving rt.
6. pigeon toe jump forward/back moving left
7. cross overs forward
8. cross overs backward
9. hip turns – left side
10. hip turns right side

Box step– intervals 30 sec each.
left right step , right left step, jump on/off

Rail step– in-out ranging: 2 min.
Single, double triple, 5,6,7,8 attacks

Slip line- rope at shoulder level
Slip forward
Slip backward
Slip uppercut forward
Slip uppercut backward
Slip uppercut cross
Slip uppercut hook
Slip 3 attack
Slip 4 attack
Slip 5 attack
Slip attack defense attack
Slip slip attack slip
Slip combination slip slip

About Administrator

Coach Matt Stampe is a Database Administrator and I.T. professional. In the world of Bodywork, he has been a Certified Massage Therapist (CNT) licensed with the Virginia Board of Nursing, and has a “Master of Science in Acupuncture” (MSA) at Virginia University of Integrative Medicine (VUIM.edu). He is a candidate with the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). He has taught hundreds of people Authentic Yang Tai Chi Kung Fu for over 25 years. He was President of the Virginia Commonwealth University (VCU) Martial arts club, Secretary and Treasurer of USA chapter of Yongnian Association under Sifu He Weiqi. Experience includes: Kung fu schools: Omei Shaolin (Sifu Lu Xiaoling) 3rd degree Black Sash, Chinese Martial Arts Institute (Sifu Clarence Burris), United States Wushu Academy (Coach Christopher Pei), and Qi Elements (Sifu Nancy Bloomfield), Former Head Coach: Virginia Beach Parks and Recreation centers(Adults Tai Chi), Hope Chinese school (kids classes), NOVA MMA gym in Arlington (kids classes), and VUOM Martial Arts Tai Chi club (Fairfax). He has positively impacted peoples lives whether for health, sport, strength, combat, and spirit. As a true combat athlete, he teaches methods so people can be confident to defend themselves.
This entry was posted in Boxing and Thai Boxing and tagged . Bookmark the permalink.

Leave a Reply