Intros - Hand Wraps



  • Jump Rope
  • Jumping Jacks
  • Arm Circles
  • Windmills
  • Shadow Boxing
  • High Knees
  • Butt Kicks
  • Shuffle (L/R)


3min Rounds - each person

Round 1:

  • Beginners: Single Jab, Double Jab, Jab/Jab/Cross, Jab/Jab/Cross/PowerCross
  • Advanced: Jabs - Upper, Lower, Off Rhythm, Double, Switch Footing, Slip & Jabs

Rest: 1 minute of rest

Round 2:

  • Beginners: 1-2-slipjab-slipcross, add-on: 1-2-slipjab-slipcross-3

Rest: 1 minute of rest

Round 3:


A good boxing offense includes an arsenal of punches that can be effectively thrown in combination with one another. Punches are assigned numbers in combinations.

  1. Jab
  2. Straight Right (a.k.a. Cross)
  3. Left Hook
  4. Right Hook
  5. Left Uppercut
  6. Right Uppercut

1-1 and 1-1-1: The double jab and the triple jab. These are jabs that are thrown one after the other in order to maximize power.

1-2: The jab followed by a straight right. Your goal should be to land a clean jab at your opponent's head to lift the chin so you can rock it with the hard right hand.

1-2-3: Just add the left hook to the 1-2 combo. This is a very natural flow of punches.

2-3-2: This is one of the power-punching combos. It is a straight right then a left hook followed by another straight right.

3-2-2: This is the last power combination that you will learn. A left hook followed by a straight right and finally another straight right.