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Hello and welcome to Boxing Bodyweight Workouts.

The first thing I need to tell you is that this is not a typical boxing manual, this is a boxing resource to help you run boxing sessions as part of your fitness business. It is based very much on "old school" boxing for fitness, using a pad holder or bag, plus a combination of power and speed boxing as well abdominal workouts and circuits.

The vast majority of this Ebook is based on my personal experience growing up in a large boxing family and spending a lot of time training in Irish boxing clubs, as well as designing workouts for my very popular Boxing sessions within my Fitness Business.

This Ebook will supply you with both written and video demonstrations to help develop correct boxing techniques and an easy to understand step by step guide to the basics of boxing to ensure you run a safe but challenging "old school" boxing workout that your team will love.

Below is a brief description of what you'll find within this Boxing Ebook:

Boxing Technique: demonstrations of different types of punches / pad holding / boxing stance etc.

Combination Boxing: 20 different boxing combinations focussing on power punching via 3 minute rounds.

Speed Boxing: 15 pure cardio boxing workouts based over 2 or 3 minutes to take that heart rate up.

Boxing Circuits: 15 challenging boxing circuits that incorporate other exercises like running and push ups etc.

Boxing Abs: 20 different boxing abdominal workouts

Mix & Match System: Using our proven mix & match system you can chop and change from the 70 workouts available in this Ebook giving you unlimited different 1 hour sesions.

This is the second Ebook in the Bodyweight Workout collection designed by myself (Sean McCrory) and as I mentioned above it is based on my own boxing experiences from the age of 13.

Boxing is a sport I'm very passionate about and out of the 15 training sessions I run per week within my own fitness business is the one I love the most. My advice to you is if you haven't already attended a boxing course for Personal Trainers then do so as there is so much you can learn.

Finally thank you for purchasing this Ebook if you have any feedback or questions please email me at sean@bodyweightworkouts.com.au

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Boxing Bodyweight Workouts

IndexBasic Boxing Technique

Boxing Stance

Foot Pivoting

Jab Punch

Cross Punch Hook Punch

Uppercut Punch

Pad Holding Hand Wraps

Combination Boxing Punches20 Video Power Punching Combinations

Speed Boxing Workouts15 Cardio Combinations

Boxing Abs20 Video Core Crunching Combinations

Boxing Circuits 15 Challenging Combinations

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WARNING: This EBook is for your personal use only. You may NOT give away, share or resell this intellectual property in any way. Please contact Bodyweight Workouts if you

need infomation on this matter.

Disclaimer

These recommendations are for educational/training purposes only. You must consult your physician prior to starting the exercises/workouts in this Ebook, or if you have any

medical condition(s) or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

Don’t perform any video exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask

for instruction and assistance if unsure. We take no responsibilty for any injuries caused.

Copyright © 2016 – Boxing Bodyweight Workouts - All Rights Reserved Worldwide.

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Boxing StanceUpper Body Rear Hand: is placed on the jaw to protect the face.

Lead Hand: is positioned 6-8 inches from your chin and at the same level. Ensure the lead hand is at a level that does not obstruct your line of sight.

Elbows: are tucked in to protect your rib cage.

Lower BodyKnees: Slightly bent will ensure you have good balance, speed and mobility.

Balance: Should be weighted evenly, distributed between both front and back feet. This will give you good stabilty and ensure punches are thrown faster.

Feet Position: See below diagram.

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The Most Important Piece of Information in This Ebook

Don't Skip Over This!!!

Foot Pivoting / Hip Rotation

I can not stress enough the importance of pivoting your feet and rotating your hips when throwing punches. It is the very first first rule I teach my new boxers when they join my boxing fitness group,

especially those with any lower back issues. There is a lot of stress caused to the body when throwing a punch and the chances of injury (if done with poor form) is great, learning the correct techinque will

reduce this significanlty. Ensuring good foot rotation is the best place to start.

Pivoting the feet and rotating the hips when throwing a punch has 3 main benefits:

Maximise Power Maximise Reach

Less Stress on Your Back & Reduces the Chance of Injury

Below are video demonstrations of feet/hip movement during each punch

Click To View

Hook Punch

Cross Punch

Uppercut Punch

Feet PositionRight Handed Boxers:: Left Leg Forward Left Handed

Boxers: Right Leg Forward

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Did you know that over 90% of punches thrown by Muhammad Ali were jabs, the purpose of the jab is to give a "short, sharp strike" to the face of your opponent followed up with a knock out punch. It's considered the most important punch in a boxers arsenal as it allows you to control your opponent from an attacking or defending position as well as taking the least amount of energy to throw.

Important Steps:

1. Start in the basic boxing stance position (correct stance and gloves protecting the face)

2. Throw the jab punch by extending your arm out while rotating your wrist to ensure that whenyou connect with the pads your knuckles are facing upwards

3. When landing a jab punch ensure you hit with the first two knuckles (index & middle fingers)

4. Return the arm in the same line as you first extended it, finishing back in the position of protecting theface

Things to Remember:

1. Ensure that the shoulder protects your jaw when extending that arm while jabbing.

2. Don't drop your other glove, keep it placed on your face/jaw at all times when throwing the jab

3. Do not shift your weight to the front nor back foot, keep your body weight even and centred

4. Ensure that both knees are slightly bent at all times

Click Here For Video Demonstration

Jab Punch

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The cross punch is also known as "the knockout punch" or in professional boxing circles "a straight." It's a power punch thrown by your rear dominant hand from the boxing stance position. It's the second most used punch (behind the jab) and when used correctly can be very effective.

Important Steps:

1. Start in the basic boxing stance position (correct stance and gloves protecting face)

2. Throw the cross punch from the chin by extending the arm forward, rotating the arm plusthe wrist and hit the target with your first two knuckles

3. The power of the cross is distributed from your rear foot to your lead foot. You do this bypivoting your rear foot, rotating your body, bending your knees and leaning forward very slightly. All of this is done at the exact same time as the cross is thrown to ensure maxium power

4. When rotating your body it moves in a clockwise postition for southpaws and anti clockwisefor orthodox Things

to Remember:

Cross Punch

1. Fully extend your arm when throwing the punch to gain full power

2. Don't drop your other glove, keep it placed on your face/jaw at all times when throwing the cross

3. Do not completly lift your rear foot off the ground

4. After the punch is throw return your arm/glove back to your face to protect your chin

Click Here For Video Demonstration

W O R K O U T SHook Punch

The hook is another power punch that is primarily a head shot, it involves the boxer rotating the body on both sides depending on whether the punch is being thrown from the lead glove or the rear one. Without a doubt it is by far the best looking punch you will throw and it makes the sweetest sound when you connect with the focus pad correctly.

Important Steps:

1. Start in the basic boxing stance position (correct stance and gloves protecting face)

2. For maxium power during the hook punch ensure your arm is bent at an 90 degree angle, any more orless of an angle and it will decrease your punching power

3. Pivoting your feet and rotating your body is key is to throwing a great hook, if you are throwing a front hookthen you pivot your front foot and roatate your body in the same direction as the arm swing. When throwing a rear hook you will pivot your back foot and once again roate the body in the same direction as the arm swing to ensure maxium power

4. You have 2 choices in regards to the positioning of your gloves when throwing and landing a hook punch

Position 1 is known as the European Hook and that involves your thumb pointing towards you during the swinging of your arm Position 2 is known as the American Hook and that involves your thumb facing upwards during the swing

Things to Remember

1. In regards to throwing an American or European style hook do whatever you feel comfortable

2. Ensure you pivot when throwing the hook as it will increase punching power and put less stress on yourback

3. After the punch is thrown return your arm/glove back to your face to protect your chin.

Click Here For Video Demonstration

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Uppercut Punch

The Uppercut technique is exactly as its name implies, the punch starts at the boxers waist and moves in an upward motion until connecting with the opponents chin. Uppercuts are most effective and cause most damage when thrown at close range. Just like a hook you can throw a front and rear uppercut punch.

Important Steps:

1. Start in the basic boxing position (correct stance and gloves protecting face)

2. Bend your legs and slightly dip your shoulders to the same side you are throwing the uppercut. This iswhere your explosive power will come from

3. Slightly pivot your lower body and torso when throwing the uppercut punch

4. Pivot with the same side leg you are throwing the uppercut with, open up your hips by slightly pivotingyour leg. Keep the elbows tucked into the rib cage and throw the punch from waist height

Things to Remember:

1. Do not over extend on the punch or throw wildly, the motion should start fromyour waist

2. Don't drop your other glove, keep it placed on your face/jaw at all times whenthrowing the cross

3. Do not completly lift your rear foot off the ground

Click Here For Video Demonstration

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Pad HoldingJab/Cross Position: Begin by holding the pads at face level, turned slightly inward and about shoulder lenght apart from one another. Your elbows should remain against your body as you’re catching most punches. Do not hold the pads too close to your face (or risk copping one on the nose) nor hold the pads too far apart (or risk popping a shoulder).

Hook Position: It is important to remember that the Hook is a head punch which means the pads need to be held at the boxers shoulder to head level to ensure correct punching techinque.

Upper Cut Position: When holding the pads for Upper Cuts position the pads at the boxers chin level.

Resistance: You should provide resistance for your partner as their punches connect with your pads. Don’t allow your partner to knock your hands back with each punch. As each punch lands, push forward lightly. Don’t slap down onto the boxers gloves. Slapping down onto your partner’s gloves too hard could potentially hurt the boxers hands and wrists.

You're in Control: You are in control as the holder. Ensure you know exactly what combinations are coming so you can prepare for it. You and your partner should be assigned numbers /punches and/or combinations so that the holder can be prepared and the puncher can land the appropriate blows.

Keep Moving Around: Boxing for fitness involves moving around and not standing still, lets face it you never see professional boxers stand in the one spot. Pad Holders remember what I said above you are in control, where ever you move to the boxer must follow.

Jab/Cross Hold Position Hook Hold Position Uppercut Hold Position

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Boxing Wraps

I always get asked the question do I need hand wraps and why?

The answer is very simple: Yes to protect your hands. Hand wraps help protect the bones and tendons in your hands. In addition, they will help support your wrist and thumb.

To help prevent injuries, always wrap your hands before undertaking any type of boxing activity, be it focus pads or bag sessions. The more you box the better you become, the better your techinque improves and as a result the harder you punch. Solid punching increases the potential for injuries so protecting your hand is very important to help minimise that risk.

Click below and watch my video of How to wrap your hand and remember to give a lot of support and protection to your wrist, thumb and knuckles.

Click Here For Video Demonstration

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Combination Boxing

When I conduct my 1 hour Boxing sessions I include at least 3 x 3minute rounds of combination Boxing circuits

Combination punches focus on power and proper techinque.

Its great for giving your boxers a feel for or an idea of what its like to throw proper combination punches for a full round of boxing.

This involves no speed work just 4, 5 or 6 power punching combinations.

I have 20 different punching combinations for you in this section.

All 20 are video demonstrated

Simply run your curser over the combination and click

Combination boxing requires a pad holder (or punching bag) when boxing with a pad holder ensure the holder moves around after the combination has been

thrown. No standing still.

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Combination Boxing

Video Demonstration

Jab/Cross/Hook/Upper

Jab/Cross/Jab/Upper

Double Jab/Cross/Hook

Jab/Cross/Jab/Cross/Hook

Jab/Upper/Jab/Upper/Hook/Hook

Jab/Cross/Jab/Hook/Hook

Double Jab/Upper/Hook

Jab/Cross/2 Hooks same hand / 2 Uppers same hand

Jab/Upper/Hook/Hook

Jab/Upper/Hook/Upper

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Double Cross / Hook / Cross

Hook/Upper/Hook/Cross

Cross/Hook/Cross/Hook

Cross/Hook/Upper/Hook/Upper

Cross/Hook//Double Cross

Upper/Hook/Cross/Hook Upper

Hook/Hook/Upper/Hook

Cross/Hook/Cross/Hook/Hook

Cross/Hook/Upper/Hook

Cross/ Hook/Upper/Hook/Cross

Combination Boxing

Video Demonstration

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Speed Boxing

As well as combination punches I also like to include at least 3 circuits of speed boxing or as I call it cardio boxing in my 1 hour sessions.

Workouts that will really get the heart rate pumping and leave the arms feeling like lead afterwards.

Cardio boxing rounds can be 2 or 3 minutes depending on the intensity of the circuit.

You will find a lot of boxers tend to lose good form during a cardio boxing workout, your role is to ensure they keep good form at all times as they start

to tire.

In this section you'll find 15 speed circuits that involve standing in the one spot and working with a pad holder or punching bag.

An important point to remember within the 15 Speed Circuits each punch thrown equals 1 rep. For example 2 Jab/Cross = 1 Jab & 1 Cross.

W O R K O U T SSpeed Boxing

Speed Circuit 1:10 seconds Jab/Cross 20 sec Hooks30 sec Uppers 40 sec Jab/Cross 50 sec Hooks60 sec Upper Brief Discription: This 3min 30sec non stop speed workout is brutal. Remember its non stop / no breaks.

Speed Circuit 2:Highs and Lows Brief Discription: High punches involve the boxer throwing jab/crosses above the pad holders head which means the pad holder is also holding the pads high (Click here for video demonstration). This is brutal on the shoulders :) The low punches can be hooks or upper cuts. Make this a 3min workout with 30 sec High & 30 sec Low x 3rounds = 3mins.

Speed Circuit 3:SevensBrief Discription: At speed 7 Jab/Cross + 7 Hooks + 7 Uppercuts continuously for 2 or 3 minutes.

Speed Circuit 4:Two By TwoBrief Discription: Start with 2 Jab/Cross + 2 Hooks + 2 Uppercuts then increase by 2 reps each time. Then 4 of each punches, 6 / 8 /10 etc for 2 or 3 minutes.

Speed Circuit 5:50 Jab/Crosses / 20 High Punches 50 Hooks / 20 High Punches50 Uppers / 20 High Punches Then change and reverse the order. 50 High Punches / 20 Uppers50 High Punches / 20 Hooks50 High Punches/ 20 Jab/Crosses Brief Description: Non stop speed circuit with a good mixture of punches.

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Speed Boxing Speed Circuit 6:90's HellBrief Description: Get boxer to throw as many Jab/Cross as possible for 30 seconds (keeping score of how many punches they throw within the 30 seconds. Take that score and triple it (i.e if they throw 60 punches their score is now 180) Give them 30 seconds rest and their aim is to beat that tripled score within 90 seconds.

Speed Circuit 7:1 Glove / 1 PadBrief Description: Each partner to wear a boxing glove on one hand and a focus pad on the other. It's important that they are mirror image (Parnter 1: Glove on left hand / Pad on right hand. Partner 2: Glove on right hand / Pad on left hand) For 1min partners throw alternating Cross punches onto each others pads, partner 1 throws a cross then partner 2 throws a Cross punch. Take 30 seconds recovery and do the same with Hooks and Uppercuts. Then get partners to change gloves/pads over and work the other hand.

Speed Circuit 8:TabataBrief Description: Typical tabata workout with 20 seconds of speed boxing and 10 seconds rest. This circuit works best with Jab/Cross punches but feel free to try Hooks and Uppercuts.

Speed Circuit 9:Third WatchBrief Description: This is a brutal 2 minute circuit of Jab/Crossing at speed with every third punch thrown a powerful one. This one hurts.

Speed Circuit 10:Partners ChoiceBrief Description: For 3 full minutes the pad holder is in complete control. Pad Holder will tell the boxer how many reps and what punches to throw. For example 20 Hooks then 50 Uppers then 70 Jab/ Cross / then core work or whatever the pad holder commands.

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Speed BoxingSpeed Circuit 11: Dirty 30Brief Description: A very simple but effective circuit with boxer throwing 2 Jab/Cross then bring hands back to face guard position, then 4 Jab/Cross returning hands to face guard position. Keep increasing by 2 reps until eaching 30 reps then undertake 30 reps again and work your way down by 2 reps until zero (30, 28, 26 etc).

Speed Circuit 12:Beat The ClockBrief Description: Undertake 30 seconds of Jab/Cross / 30 seconds Hooks and 30 seconds of Uppercuts, counting the amount of punches you throw over that 90 second period. Have 30 seconds rest then set the stop watch to 90 seconds and boxer must try and beat that previous score.

Speed Circuit 13:In & OutsBrief Description: 30 seconds of Jab/Crosses then 30 seconds In & Out punches (see below for description) equals one round. Undertake 3 rounds = 3 minutes.

In & Outs: Pad Holder: Holds the pads in the Hook position / Boxer extends arms out straight with knuckles facing the pads and at a fast pace hit the pads and bring the gloves back together. (Click here for video demonstration)

Speed Circuit 14:Partner v PartnerBrief Description: Boxer will continuiously undertake 20 Jab/Cross / 20 Hooks / 20 Uppercuts for 2.30min (20 Jab/Cross / 20 Hooks / 20 Uppercuts = 1 set) Pad Holder will count how many sets Boxer achieves in 2.30min and then pad holder must try and beat that score when they box.

Speed Circuit 15:Drummer BhoysBrief Description: This is a shoulder killer. Boxer on knees with gloves positioned at shoulders with knuckles facing behind. Pad holders stand behind boxers with pads positioned up high. Boxers extend arm up hitting the pads and return back down, continuing at a fast pace.

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Boxing Circuits

Circuits are an excellent way to bring more variety into your boxing sessions.

Circuits are different because they include more than just boxing, for example it could well include some core work, push ups and running etc.

One area I DO NOT use within my boxing sessions is kicking, this is a completly different skill set and the potential for injury is great. I focus on "Old School" boxing for fitness.

Some equipment is needed for the circuits in this section (cones or mats).

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Boxing Circuits

Boxing Circuit 1:Place 5 Cones 15mtrs apart in zig zag formation.Boxers undertake 100 Jab/Crosses at cone 1 then run to cone 2 for 100 Hooks then run to cone 3 for 100 Upper Cuts then run to cone 4 for 100 High Punches. Finally run to cone 5 for 100 reps of all 4 combinations above (400 punches).

Boxing Circuit 2:10 Jab/Cross / 2 Push Up20 Hooks / 4 Push Up30 Uppercuts / 6 Push Up40 Jab/Cross / 8 Push Up50 Hooks / 10 Push Up60 Uppercuts / 12 Push UpKeep increasing punches by 10 reps and push up by 2 reps for 3mins.

Boxing Circuit 3:10 to 100Have 2 cones placed 20mtrs apart. Boxers undertake 10 Jab/Crosses and sprint between the 2 cones, return to pad holder and undertake 20 Jab/Crosses then run again. Continue the process of increasing by 10 Jab/Crosses and sprinting until boxer reaches 100.

Boxing Circuit 4:Space out 4 cones 20mtrs apart.1 Glove/1Pad format (see description in Speed section)Both boxers sprint to first cone complete 50 reps of Crosses each (1 Glove / 1 Pad style) Shuttle Sprint Sprint to second cone complete 50 Hooks each (1 Glove / 1 Pad style) Shuttle Sprint to 3rd cone and complete 50 Uppers each (1 Glove / 1 Pad style)25 Push UpComplete the above again but with opposite hand.

Boxing Circuit 5:3 minute KillerSpeed Boxing 1min Jab/Cross / 1min Upper Cuts / 1min Push Up.

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Boxing Circuits

20 Push Up (both boxer & Pad Holder).Repeat above punches in reverse order (10 Hooks-10 Uppercuts / 20 Hooks-10 Uppercuts / 30 Hooks-10 Uppercuts / 40 Hooks-10 Uppercuts / 50 Hooks/10 Uppercuts).Finish with 20 Push Up.

Boxing Circuit 7:Music Punches.Using Pat Benatar's song All Fired Up get boxers to throw speed Jab/Croses when the chorus part of the song plays and power punches when the rest of the song plays. Also can use Foo Fighter song The Pretender.

Boxing Circuit 8:1.2.3.4.In this circuit the Pad Holder has complete control. Whatever number the pad holder calls out the boxer must undertake that punch or punches .

Number 1. JabNumber 2: Jab/CrossNumber 3: Jab/Cross/HookNumber 4: Jab/Cross/Hook/UppercutFor example if the pad holder calls Number 2 the boxer must jab/cross. Encourage pad holders to mix the numbers up. This is a 3min circuit.

Boxing Circuit 9:1min Jab/ Cross /Jab (Power Combination)1min Push Up (both boxer & pad holder)1min Uppercut/ Hook /Uppercut (Power Combination).

Boxing Circuit 10:A 2 minute speed circuit that involves boxers throwing Jab/Crosses at 25% of their punching speed (so real slow) for 30 seconds, then 50% punching speed for the next 30sec's, then 75% speed for 30 sec's and for the final 30 seconds throwing 100% of their punching speed.

Boxing Circuit 6:20 Push Ups (both boxer & Pad Holder). 50 Uppercuts / 10 Hooks (Speed Punches) 40 Uppercuts / 10 Hooks (Speed Punches) 30 Uppercuts / 10 Hooks (Speed Punches) 20 Uppercuts / 10 Hooks (Speed Punches) 10 Uppercuts / 10 Hooks (Speed Punches)

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Boxing CircuitsBoxing Circuit 11:Place two cones 25mtrs apart.Boxer will undertake 10 Jab Cross / 10 Hooks / 10 Uppercuts at speed then run 25mtrs and return to undertake 20 reps of all three punches and run again. The process of increasing punches by 10 reps (10/20/30/40 etc) and running will continue for 3mins.After the pad holder will try and beat the score their partner achieved.

Boxing Circuit 12:Line of Fire (my favourite boxing finisher).Get all your boxers lined up along side each other arms length apart with their pad holder standing facing them. Trainer to give each pad holder a punching combination (Jab/Cross or Hooks or Uppercuts or High Punches). Boxer udertakes 25 seconds of the punching combination allocated to the pad holder (giving 100% focusing on speed) after 25 seconds Trainer calls change and boxer moves to the next pad holder on their left hand side to undertake a different punching combination. The boxer at the end of the line will sprint to the other end. This is a brutal 3min circuit.

Boxing Circuit 13:30 seconds of speed Jab/Crosses (count how many punches are thrown within the 30 seconds). 15 seconds of Push Up.30 seconds of Jab/Crosses (trying to beat your first round score).15 second rest then repeat the same format with Hooks & Uppercuts.

Boxing Circuit 14:Speed Uppercuts for 30 seconds followed slow powerful Hooks for 30 seconds = 1min x 3 sets = 3mins. Later in the session do the above in reverse order.Speed Hooks & Slow Powerful Uppercuts.

Boxing Circuit 15:Place 2 cones 10mtrs apart.Starting at one cone boxer undertakes 20 High Punches & 20 speed Hooks then both boxer and pad holder quickly side step to the next10mtr cone and undertake 18 reps of both High Punches & Hooks then side step back. The process of dropping by 2 reps and and quickly side stepping continues until first team finishes.

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Boxing Abs

Included in this section is:

20 Different Boxing Ab Exercises

Video Demonstration

A pad holder is needed

Simply run you curser over the exercise and click

* No video for Partner Sit Up One/Two as same as exercise 2 (sit up one/two ) only with partners interlocking legs.

Boxers are super fit athletes who are known for lean, muscular bodies and cardiovascular endurance. Boxers also need a strong core to give them the strength

to keep throwing quality punches. The Core exercises in this section will give you an idea of just how tough Core work is when you add punching into the mix.

W O R K O U T SBoxing Abs

Sit Up Slam Downs

Sit Up One/Two

Toe Crunch 'N Punch

Hold N Hooks

Clockwork Punches

Holding One/Two

Holding Hooks

Plank Punches

V One / Two

V Singles

V Doubles

*Partner Sit Up One/Two

Single Hooks

Cross Up / Hook Down

Heel Punches

T-Bone Back Hands

Coffee Table Double

Extended Leg One / Two

High Punching One/Two

Pushing Sit Up

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Mix 'N Match SystemBelow is a typical 1 hour boxing session I would run with my team. With the 70 different

workouts you've just read in this Ebook you now have an unlimited amount of different boxing sessions to conduct with your team.

Circuit (Warm Up Punches)10 Jab/Cross

10 Hooks10 Upper Cuts

Then 20 of each / 30 of each and so on for 3mins

Circuit (Power)Jab/Cross/Jab/Cross/Hook

Circuit (Speed) 15 to 1

Circuit (Power)Cross/Hook/Cross/Hook/Upper Cut

Circuit (Circuit)1min Jab/Cross / 1min Upper Cuts / 1min Push Up

Circuit (Ab Work) Clockwork Punches

Circuit (Power)1. Jab

2. Jab/Cross3. Jab/Cross/Hook

4. Jab/Cross/hook/Upper

Circuit (Speed) Line of Fire