Boxing Fundamentals teaches you to move, punch and defend like a boxer — stance, footwork, the four punches, head movement — while building the specific conditioning that makes a fight camp brutal. All shadow-boxing and bag-optional, so you can train anywhere. By week six you'll have combinations, defensive reflexes, and the engine to hold your intensity for a full round.
Preview week 1 — purchase to unlock the full program.
Day 1 — Technique & Combos
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
Day 2 — Power Rounds
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
Day 3 — Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
Day 4 — Defense & Footwork
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
Zara Malik
26 Aug 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Ethan Clarke
9 Aug 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
Demo User
12 Jun 2026
This exceeded my expectations. Worth every euro.
€29
One-time purchase · lifetime access
Ahmed Hassan
12 Jun 2026
Really well put together. Clear notes on form made a big difference.
Owen Baker
8 Jun 2026
Really well put together. Clear notes on form made a big difference.
