- Jab (Straight punch)
- Cross (Left and Right Side)
- Hook (Left and Right Side)
- Uppercuts (Left and Right Side)
If you’re a righty, you stand with your left foot in front and vice versa if you’re a lefty. Always keep those hands up, elbows tight to your body, knees slightly bent, and body turned off to the side so that you give your opponent the smallest target possible.
- Jab (50 punches, each side) / Bicycle Abs (30 reps)
- Cross (50 punches, each side) / Push-ups (20 reps)
Round Two:
- Hook (50 punches, each side) / Dips (15 reps)
- Uppercut (25 punches each side) / Sit up (30 reps)
Round Three:
- Speed Rope (2 minutes) / Burpees (15 jumps)
Perform each round 3x
Remember the rule of keeping one hand up while one hand is punching. Also, make sure that you turn your heels on every punch except the jab. This allows for the momentum from the weight of your body to energize each punch with power (also learn rules to practise on a dummy). Throw each punch with authority and speed. The Left Jab and Right Cross are straight punches that are always thrown slightly up on an angle, never straight in front of you. The Left Hook comes out to the side at a 90 degree angle with your fist closed and palm facing the floor. The Uppercuts come right out and up, aiming at your opponents chin. Always keep those elbows tight! Working strictly on these basic punches in order in your first round, let your second round consist of mixing these punches up into different combos! After this round, you should be ready for the next step in a boxing workout!
Photos by J. Alex Sanchez // @Zander_x
Lamarr Thornton is a Boxing Coach/Personal Trainer at Gotham Gym located in the West Village. His experience in the sport of boxing spans over 9 years. Currently at Gotham Gym, along with private training sessions, he teaches 7-10 classes a week, all of which include intense cardio and boxing instructions.
For more information visit the Gotham Gym website: http://gothamgymnyc.com/