Boxing is like a dance with its rhythmic interplay of jabs, hooks, and crosses. As a beginner, you're learning the steps to this dance, which are thrilling but - let's be honest - can also be daunting.
But don't worry, fellow boxers!
This guide on a beginner boxing workout with bag features warm-ups and workout drills that help you build your rhythm, learn basic punches, and gain confidence to command the boxing ring.
Whether you have 15 or 30 minutes to spare, you can adjust the workout intensity to suit your fitness level.
So lace up those gloves, and let's go!
I was taught this boxing number system by my coach. Every gym is different, but this makes sense for me, and should help you out. Before you begin, adopt the orthodox or southpaw stance.
Here are the basic boxing punches you'll learn in this article:
As you progress, you'll learn lead uppercuts, power uppercuts, lead body shots, and power body shots.
Beginners: 2 Minutes / 1 Minute Rest / Intensity: High
Advanced: 3 Minutes / 1 Minute Rest / Intensity: Maximum (simulate sparring)
For each workout, we'll want to mimic actual boxing timing. That means setting a timer to:
Two minutes is perfect for beginners to get used to sparring rounds. As you progress with your punching bag workout, you'll want to push that to 3-minute rounds to emulate amateur competition.
These heavy bag workouts are designed to improve your boxing technique and increase your endurance.
If you're looking to get a solid heavy bag that will last you a while, then consider the Ringside Leather Heavy Bag.
I like doing skipping as a warm up since it’s a great way to get your blood pumping.
As a beginner, your skipping skills won’t be great, but that’s fine.
Every champion has been in your shoes.
You want to reach the point where you can continuously skip for 10 minutes with no breaks.
Choose a high-quality skipping rope, like my personal favourite - the Buddy Lee Original Rope Master.
This has lasted me a long time, and I’m confident it will last me years.
For your first round, focus purely on jabs.
Stand in front of the punching bag, maintaining a good distance from it, and throw a straight jab with your lead hand. Ensure to maintain your balance and stance.
You want to fully extend your arm and snap it back quickly. This is not about power, so focus on speed and accuracy.
Every jab opens up opportunities for other punches, so a decent jab is the first step to learning other punches.
Here's a quick rundown on how to throw the "perfect" jab:
Commit to the jab, and repeat it until it feels natural. Repeat the jab 1,000 times per day, like he says in the video!
A solid jab can be a dangerous weapon to have in your arsenal, and is the most fundamental punch in all of boxing.
There's a famous quote that states:
The right hand can take you around the block, but the jab will take you around the world!
- Teddy Atlas
At the end of your two minutes, take a one-minute rest to shake out your arms and walk around.
In your second round, it's time to introduce your first combination - the 1-2 combo, also known as the Jab-Cross.
Here's what it looks like:
Start the same as round one, with a strong, crisp jab.
Then quickly follow up with punching power in the form of a powerful cross from your rear hand.
Your core should rotate with the cross, and your rear foot should pivot, transferring the weight from your back to your front foot.
Bring your hands back to your guard position quickly after you punch.
Maintain your rhythm, and don't rush through the movement.
After the second round, rest for one minute.
Walk around, breathe deeply, and stay loose.
Once you've mastered the power punches of the 1-2 combo, it's time to add a third punch.
Start with your usual jab, follow it with a cross, and then use a lead hook.
Your arm should be at a right angle when you throw the hook, and you should drive power through your hips, turning your body into the punch.
Pro tip: Do NOT pivot your lead foot. Here's a complete video on why NOT to do it.
Direct your lead hook to the side of the punching bag, mimicking a hit to an opponent’s head.
Pull your hand back quickly after the hook, bringing your lead hand back it's starting position.
This is where you combine all you've learned and let your punches flow naturally.
Each round has been building up to this one, helping you solidify your technique, rhythm and timing.
You're not randomly throwing punches - you're mindfully combining jabs, crosses and hooks with other techniques you've learned while maintaining excellent form.
Keep an eye on defense by holding your hands up to protect yourself after every punch.
Incorporate defensive moves like slips, ducks, and pivots.
Eventually you will get to the point where you can freestyle on the bag like Connor Benn:
But for now, focus on perfecting your form. This will ensure that you avoid any injuries, and maximise your punch distance, power and speed.
If you’re not depleted after the last round, do an extra conditioning round which I created that helps with shoulder endurance, conditioning and speed.
The workout goes as follows:
Timer: 3 minutes / Punches: Fast (Remember, this is conditioning)
Shoeshine in boxing is a rapid succession of punches thrown to the body and head alternately.
You keep your fists in front of your face and alternate throwing quick, small punches.
Do light punches, focusing on speed and sustained effort.
Your goal is endurance, not power.
During the power shots, punch with perfect boxing technique.
If performed correctly, your body will be screaming by this round’s end.
But the payoff - increased stamina and endurance - is worth it!
Cooling down helps your muscles recover and reduces soreness. It gradually decreases your heart rate, which is essential after a high-intensity workout.
Cooling-down exercises include:
After cooling down, hydrate and eat a proper meal. Your body needs to replenish its energy and start the recovery process, so consume proteins, carbohydrates, and fruits.
When hitting the heavy bag, envision your opponent like you would during shadow boxing.
This ensures that you're creating positive boxing habits by keep your hands up, practice distant management, and keeping light on your balls of your feet to maximise your evasiveness.
Newbies tend to get lazy, and make common mistakes that translate bad habits that will affect your sparring.
Here are some tips to ensure that you instil good habits during your training:
Bag workouts for beginners should be 4x 2-minute rounds of punching with 1-minute breaks.
As you progress, you can increase the workout to 6x 3-minute rounds with 1-minute breaks.
Avoid pushing yourself to the brink of exhaustion.
The best punching bag workout is about consistency, not intensity (unless you’re doing the aforementioned conditioning round).
A heavy punching bag workout isn't just about punching the bag as hard as you can.
From building endurance and honing technique to practicing defense strategies, the punching bag can become an essential pillar in your boxing journey.
Use it as a training tool to sharpen your boxing skills.
Approach the bag as if you're sparring.
The old adage goes: "train like you fight, and fight like you train".
This especially holds true for any heavy bag workouts!
I'm an Amateur Boxer who fell in love with the sweet science after it had saved me from rock bottom. Elite Striking Gear is my attempt to document my Boxing journey by providing helpful boxing guides to excel your skills and expose the "secrets" you would only learn by attending various gyms.
