BY: ANDRII KHOTIN

KOBOXINGPACKAGE.COM
 MUSCLEDUMMIES.COM

DISCLAIMER AND TERMS OF USE

AGREEMENT
Please read before use!
This information is not presented by a medical practitioner and is for educational and informational
purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis,
or treatment. Always seek the advice of your physician or other qualified health provider with any
questions you may have regarding any medical conditions or injuries. Never disregard professional
medical advice or delay in seeking it because of something you have read. The contents of this package
were created by Andrii Khotin based on his experiences.
They have been shown to work very effectively for him and many of his clients. Since Andrii is not
a licensed Trainer or Coach, you are agreeing to use this advice for personal use and personal use only.
The author and publisher of this course and the accompanying materials have used their best efforts in
preparing this course. The author and publisher make no representation or warranties with respect to the
accuracy, applicability, fitness, or completeness of the contents of this course. The information contained
in this course is strictly for educational purposes based on experiences. Therefore, if you wish to apply
ideas contained in this course, you are taking full responsibility for your actions. The author and publisher
disclaim any warranties (express or implied), merchantability, or fitness for any particular purpose.
The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive,
special, incidental or other consequential damages arising directly or indirectly from any use of this
material, which is provided “as is”, and without warranties. As always, the advice of a competent legal,
tax, accounting, medical or other professional should be sought. The author and publisher do not warrant
the performance, effectiveness or applicability of any sites listed or linked to in this course. Information
purposes only and are not warranted for content, accuracy or any other implied or explicit purpose. This
report is © Copyrighted by Muscle Dummies LLC. No part of this may be sent, copied, or changed in
any format, or used in any way other than what is outlined within this course under any circumstances.
Violators will be prosecuted severely.

No refunds will be granted past 2 weeks of usage!

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BEFORE YOU BEGIN

Before beginning the program, it's highly recommended to watch
the video lessons covering boxing basics below. This will provide
you with a solid understanding of various techniques, including
movement, offense, and defense. Take your time to absorb these
lessons and practice your form, especially if you're new to
boxing. Skipping this crucial step might lead to confusion and
difficulty in following the program, so dedicate a few days or
even weeks to learning and mastering the fundamentals.

WELCOME VIDEO! (WATCH)

JOIN THE PACKAGE
WHATSAPP CHAT
HERE!
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BOXING LESSONS
WARM-UP & COOL DOWN CLICK THE UNDERLINED
LESSONS!
FIND YOUR STANCE

FLAT FOOTED MOVEMENT

PENDULUM STEP

DEFENSIVE MOVES

MASTER THE 6 PUNCHES

MASTER COMBINATIONS

HIT FASTER & HARDER

BOXING ANATOMY

COUNTER ATTACKING

DISTANCES

INTERPRETATION OF ALL SKILLS

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BOXING LESSONS
PART 2
CLICK THE UNDERLINED
WATCH THE BONUS VIDEO LESSONS
LESSONS!

BOXING MENTAL PREPARATION

PRACTICAL TIPS FOR SPARRING

FEINTS IN BOXING

FIND YOUR STYLE

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SUCCESS TIP SHEET

PROPER TECHNIQUE:
Focus on learning and mastering the fundamental boxing techniques, such as the
footwork moves, 6 basic punches, defensive moves. Ensure that you have the correct
form and body mechanics to maximize effectiveness and reduce the risk of injury.
INCREASE INTENSITY:
As a beginner, it's important to gradually increase the intensity and duration of your
workouts. Don't push yourself too hard too soon. Start with lighter exercises and
gradually progress to more challenging drills, lifts and sparring sessions.
FOCUS ON CONDITIONING:
Boxing requires a good level of cardiovascular endurance, strength, speed and overall
fitness. Which includes conditioning exercises like skipping rope and running to
improve your endurance; and resistance training to enhance your strength and speed.
PRIORITIZE CONDITONING:
Consistency is vital in any training program. Stick to a regular schedule and make
boxing training a part of your routine. Consistent practice will help you improve your
skills, conditioning, and overall performance.
LISTEN TO YOUR BODY:
Pay attention to your body's signals and slow down when needed. Overtraining can
lead to injuries and hinder progress. Allow your body to recover and regenerate.
WARM UP AND COOL DOWN:
Always start your training sessions with a proper warm-up to prepare your body for
the physical demands of boxing. Incorporate dynamic stretches and light
cardiovascular exercises. Similarly, end your sessions with a cool-down, which
includes static stretching to improve flexibility and promote recovery.

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CONTINUED...
INclude SPARRING SESSIONS:
Once you have a solid foundation of boxing skills, gradually introduce controlled
sparring sessions under the guidance of a coach. Sparring helps you apply your
techniques, improve timing, and develop ring awareness.
STAY HUMBLE AND RESPECTFUL:
Boxing teaches discipline, respect, and sportsmanship. Treat your training partners
and opponents with respect both inside and outside the ring. Maintain a humble
attitude and always be open to learning from others.
Rep all 3 PHASES OF ATTACKING:
Entrance (how you get in the range by using footwork, head movement and feints),
punching (throwing single punches and combinations), exit (how you get to a solid
position after the attack by using defensive moves)
DEVELOP MENTAL TOUGHNESS:
Boxing requires mental toughness and resilience. Stay focused, maintain composure,
and develop mental strategies to overcome challenges during training and in the ring.
Visualize success and adopt a positive mindset.
TAKE CARE OF YOUR BODY:
Proper nutrition, hydration, and rest are crucial for optimal performance and
recovery. Fuel your body with nutritious foods, stay hydrated, and get enough sleep
to support your training and overall well-being

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SHADOW BOXING TIPS

Focus on Form:
Use shadow boxing to work on your boxing fundamentals. Pay attention to your
stance, guard, footwork, and balance. Practice proper punching techniques and
combinations.
Visualize an Opponent:
Visualize an Opponent: Imagine you are facing an opponent and react to their
movements. This will make your shadow boxing more realistic and help improve your
boxing instincts.
Control Your Breathing:
Breathe rhythmically and stay relaxed while shadow boxing. Proper breathing helps
maintain your energy levels throughout the session.
Use the Entire Space:
Move around the area freely and practice footwork patterns. Work on angles, pivots,
and lateral movement to become a more elusive and agile fighter.
Vary the Intensity:
Shadow boxing can be done at different intensities. Incorporate periods of fast-paced
combinations and footwork drills, as well as slower, more controlled movements for
technique refinement.
Mix Up Punching Combinations:
Experiment with different punching combinations. Include jabs, crosses, hooks,
uppercuts, and other techniques to develop versatility in your offense.

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CONTINUED...
Visualize Defensive Movements
Practice defensive techniques like slipping, rolling, and blocking. Visualize incoming
punches and respond accordingly.
Stay Engaged Mentally
Keep your mind focused on the task at hand. Concentrate on each punch and
movement, maintaining a strong mind-muscle connection.
Add Shadow Sparring
Incorporate shadow sparring sessions where you mimic the movements and
reactions of an opponent. This helps improve your counter-punching skills and
defensive reflexes.
Set Goals
Have specific objectives for each shadow boxing session. Whether it's improving a
particular combination or working on a specific aspect of your technique, set goals to
track your progress.
Record Yourself
Occasionally record your shadow boxing sessions to review your form and identify
areas for improvement.
Shadow Box Regularly
Consistency is key to improvement. Include shadow boxing in your regular training
routine to see significant progress over time.

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PARTNER WORK TIPS

Safety First
Always prioritize safety during sparring. Wear proper protective gear, including
headgear, mouthguard, gloves, and hand wraps. Communicate with your sparring
partner to ensure a safe and controlled session.
Start Slow
If you're a beginner, begin with light sparring sessions. Gradually increase the
intensity as you gain more experience and confidence.
Focus on Technique
Use sparring as an opportunity to work on your technique. Practice the combinations
and movements you've learned during training.
Stay Relaxed
Keep yourself relaxed and composed during sparring. Tension can lead to fatigue and
poor performance. Breathing rhythmically helps maintain your composure.
Use Head Movement
Work on your head movement to avoid getting hit cleanly. Slip, bob and weave, and use
footwork to create angles and minimize your opponent's chances of landing punches.
Respect Your Partner
Treat your sparring partner with respect and consideration. Avoid unnecessary
roughness and control your punches.

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CONTINUED...
Set Goals:
Before each sparring session, set specific goals for what you want to work on.
Whether it's improving your defense, footwork, or counter-punching, having a clear
focus will enhance your development.
Use Different Ranges
Practice fighting at various ranges, including long-range, mid-range, and close-
quarters. This will improve your adaptability in different situations.
Learn from Mistakes
Embrace the learning process and view sparring as an opportunity to improve. Don't
get discouraged by mistakes but instead, learn from them and work on correcting
them.
Stay Calm under Pressure
As sparring can be intense, practice staying calm under pressure. Focus on your
breathing and stay composed, even in challenging situations.
Spar with Different Styles
Spar with various partners who have different styles and skill levels. This will help
you adapt to different opponents and develop a well-rounded game.

Analyze Your Sparring

After each sparring session, take some time to review what went well and what you
need to work on. This self-analysis will guide your training and help you progress
faster.

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Stay Present and Focused

Keep your mind in the moment. Observe your partner's movements, and analyze the
situation. Avoid distractions and maintain focus on the sparring match and your
tactics.

Focus on your approach to your partner and always exit with a defensive move to
avoid getting hit

HAVING A PARTNER ISN’T

CRUCIAL IN THIS PACKAGE. IF
YOU DON’T HAVE ONE A BAG
WILL SUFFICE, BUT IT’S
ALWAYS A GOOD IDEA TO
BRING A PARTNER!

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PRACTICAL
SPARRING TIPS
Analyze Your Opponent
Before the sparring starts, take a moment to analyze your opponent's style and
tendencies. This will help you form a strategic approach.

Start Lightly
Avoid going blow for blow right from the start. Begin with light and controlled
exchanges to warm up and get a feel for your opponent's movements.
Observe Their Reactions
Watch how your opponent reacts to your punches. Pay attention to openings and
vulnerabilities that you can exploit.
Use Set-Ups
Based on your observations, employ set-ups to create opportunities for effective
strikes and combinations.
Utilize Different Tricks
Draw from a library of tips and tricks to keep your opponent guessing and off-
balance.
Monitor Energy Levels
Be mindful of your energy throughout the sparring session. Pace yourself to avoid
gassing out too early or having excess energy left.

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BAG WORK TIPS

Maintain Proper Form
Focus on keeping your hands up, elbows in, and chin down. Practice using correct
footwork and maintain a good stance throughout your bag work.

Mix Up Your Combos

Vary your combinations while working the bag. Practice throwing jabs, straights,
hooks, and uppercuts in different sequences to improve your fluency in executing
different punches.

Work on Speed and Power

Alternate between fast and light punches for speed and quickness training, and
powerful, explosive punches to develop strength and power.
Move Around the Bag
Don't stand still in front of the bag. Move around, pivot, and circle the bag to simulate
real fight scenarios and improve your footwork.
Focus on Accuracy
Aim your punches at specific spots on the bag, such as the center or sides. This helps
improve your accuracy and targeting during a match.
Visualize an Opponent
Imagine the bag as your opponent and work on your defensive movements, such as
slipping, ducking, and blocking, while counterattacking with well-timed punches.

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CONTINUED...
Control Breathing
Practice controlled breathing while hitting the bag. Proper breathing technique will
help you stay relaxed and maintain energy throughout your training session.

Incorporate Defense
Use the bag to work on your defensive maneuvers. Practice parrying, blocking, and
evasive techniques to enhance your overall defensive skills.

Interval Training
Mix high-intensity bursts of punches with short rest intervals to simulate the
intensity of a real fight. This will improve your conditioning and endurance.
Stay Relaxed and Composed
Avoid tensing up or overexerting yourself. Stay relaxed and composed during bag
work to maintain good form and prevent unnecessary fatigue.

ADDING EXTRA BAG WORK TO

THIS ROUTINE IS NEVER A BAD
IDEA

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SKILL SPECIFIC
DRILLS TIPS
Focus on Technique
Pay close attention to your form and execution of each drill. Proper technique is
essential for improving your skills effectively.

Start Slowly
Begin the drills at a slower pace to ensure you are performing the movements
correctly. As you become more comfortable, gradually increase the speed and
intensity.

Stay Relaxed
Avoid tensing up during the drills. Stay loose and relaxed, as this will help you move
more fluidly and efficiently.
Repetition is Key
Practice each drill repeatedly to reinforce muscle memory and develop muscle
coordination for specific movements.
Break Down Movements
If a drill involves a complex combination or footwork sequence, break it down into
smaller parts and practice each element separately before putting them together.

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CONTINUED...
Visualize Your Opponent
During the drills, imagine yourself facing an opponent. Visualize how you would
respond and react in a real fight scenario.

Stay Patient
Skill-specific drills take time to master. Be patient with yourself, and keep
practicing consistently to see improvement.

Record Yourself
As you become more proficient in a drill, increase the difficulty level by adding
speed and power
Stay Engaged
Keep your mind engaged during the drills. Focus on the task at hand and avoid
distractions to make the most of your training time.

DRILLS TAKE TIME TO

MASTER! IT WON’T BE
PERFECT THE FIRST TIME
AROUND
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TIPS FOR USING

THIS PROGRAM
Demonstrations
During demonstrations, I avoid targeting my partner's head because he has visual impairments.
However, if both you and your partner are in good health, it's acceptable to aim for the head. Keep
in mind, this doesn't imply hitting hard or treating each other as opponents. Remember, it's a
practice session meant for learning and skill improvement.
n1 and n2 meaning
In our notation, 'n1' refers to person number 1, and 'n2' refers to person number 2. Each person has
a designated role for each round, and you will switch roles to practice various aspects.
switching roles
When I mention 'switch roles,' it means you should mimic your partner's actions, and vice versa. This
change can occur either after each attack or halfway through the round, depending on the drill.

program structure
This 10-week comprehensive boxing training program comprises various shadow boxing, partner
drills, and bag work exercises. If you don't have access to a training partner or punching bags, you
can adapt the partner and bag work drills for shadow boxing. Additionally, consider inviting a friend
to join your training sessions for added motivation and a more interactive experience.

technique
If you find certain exercises challenging, it's advisable to take it slow, concentrate on refining your
technique, and opt for simpler variations. This holds true for both boxing drills and strength and
conditioning exercises.

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total boxing
BEGINNER

BY: ANDRII KHOTIN

& COACH ISAAC

KOBOXINGPACKAGE.COM

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BOXING WORKOUT #1
DYNAMIC WARM-UP:
#1

DAY 1
FR0NTAL STANCE DRILL
4 ROUNDS OF 2 MINUTES WITH 30 SECONDS OF REST IN BETWEEN.

#2FIGHTING STANCE DRILL: 4 ROUNDS OF 2 MINUTES

SWING LIKE A TREE, ROTATE SAHOULDERS AND START THROWING
PUNCHES (REAR HAND FROWARD, LEAD - BACKWARD)
20 KNUCKLE PUSH-UPS
20 MOUNTAIN CLIMBERS
#3
FRONTAL STANCE MOVEMENT DRILL
(JUST GO IN ALL DIERECTIONS). 1 ROUND OF 2 MINUTES
#4
FIGHTING STANCE MOVEMENT DRILL
(JUST GO IN ALL DIERECTIONS, USE Z AND L STEPS). 1 ROUND OF 2 MINUTES
12 JUMP SQUATS
#5 FRONTAL STANCE DEFENSIVE DRILL
(SLIP, SLIP MOVE, ROLL ROLL). 1 ROUND OF 2 MINUTES
#6 FIGHTING STANCE DEFENSIVE DRILL
(SLIP, SLIP, MOVE, ROLL ROLL). 1 ROUND OF 2 MINUTES DAILy to do:
10 BURPEES 7-8 hours of sleep
positive attitude
BAG WORK. 6 ROUNDS OF 3 MINUTES 14 hour fast (water only)
MOVEMENT DRILL WITH A BAG
cardio
APPROACH - THROW ANY SINGLE PUNCH - EXIT
workout
APPROACH - THROW ANY 2 PUNCHES - EXIT
stretches
3 high protein meals
DEFENSIVE DRILL
1 gallon of water
ANY PUNCH - DEFEND THE SAME PUNCH
CONDITIONING DRILL
Medicine ball throws (straight punches, to the sides, down and up) 6-8 reps for DAILy STRETCH:
each exercise. fordward fold
Knuckle push-ups, squats, balanced tucks (30 sec each w/o rest) 1 minute of rest trunk twist
Pplyometric push-ups (8-12), jump squats (8-12), hanging leg raises (max) assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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BOXING WORKOUT #2
DYNAMIC WARM-UP:
#1
FRONTAL STANCE
MOVE AT 1 SPOT AND THROW PUCNHES WITH A STEP
Dynamic warm-up

DAY 2
FORWARD/BACKWARD/TO
forward/backweard/to the sides.THE SIDES. 4 ROUNDS OF 2 MINUTES
Frontal stance. move at 1 spot and throw pucnhes with a step
4 rounds of 2 minutes

#2 Fighting stance move at 1 spot and throw pucnhes with a step

FIGHTING STANCE
forward/backweard/to the sides. 4 rounds of 2 minutes

MOVE AT 1 SPOT AND THROW PUCNHES WITH A STEP

FORWARD/BACKWARD/TO THE SIDES. 4 ROUNDS OF 2 MINUTES
#3
FRONTAL STANCE
1 ROUND OF 2 MINUTES. MOVE IN A CIRLCLE AND THROW ANY PUNCHES
#4
FIGHTING STANCE MOVEMENT LADDER DRILL
(3 ROUNDS OF 2 MINUTES. 1 - FORWARD/BACKWARD, 2 - TO THE SIDES, 3 -
Z AND L STEPS
#5
FRONTAL STANCE DEFENSIVE
1 ROUND OF 2 MINUTES. MOVE AT 1 SPOT AND TOUCH YOUR KNEE + PUNCH

#6
FIGHTING
stretches
STANCE DEFENSIVE DRILL
1 ROUND OF 2 MINUTES. MOVE AT 1 SPOT AND TOUCH YOUR KNEE + PUNCH

VIRTUAL PAD WORK. 5 RUNDS OF 3 MINUTES

ALL SINGLE PUNCHES IN FRONTAL STANCE WITH
ROTATION OR STEP LIFT #1 WARM UP:
DEFENSIVE MOVE + SINGLE PUNCHES IN FONTAL
stretches

STANCE 4 SETS OF 5 REPS EACH EXERCISE

ALL SINGLE PUNCHES IN FIGHTING STANCE #1 #2
STANCE WITH ROTATION OR STEP
2 PUNCH COMBOS IN FIGHTING STANCE
DEFENSIVE MOVE + SINGLE PUNCHES IN FIGHTING
2 SETS OF 8-10 REPS EACH EXERCISE
STANCE
#3 #4
Throw punches with every step with dumbbells. 1 round of 2 minutes
agility footwork 2 rounds
STRETCHES

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BOXING WORKOUT #3
DYNAMIC WARM-UP:

DAY 3
#1
SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS
JAB-CROSS
Dynamic warm-up

JAB-JAB-CROSS
Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds of 2 minutes

JAB-CROSS-LEAD
Fighting stance move at 1 HOOK
spot and throw pucnhes with a step

JAB-JAB-REAR HOOK
forward/backweard/to the sides. 4 rounds of 2 minutes

JAB-SLIP TO THE LEAD SIDE - LEAD HOOK

JAB-SLIP TO THE REAR SIDE - REAR HOOK
LEAD HOOK HEAD-REAR HOOK BODY
REAR HOOK HEAD-LEAD HOOK BODY
LEAD HOOK BODY-LEAD UPPERCUT
REAR HOOK BODY-REAR UPPERCUT
LEAD HOOK BODY-REAR HOOK BODY-LEAD HOOK
REAR HOOK BODY-LEAD HOOKBODY-REAR HOOK

10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT

AFTER SHADOW BOXING
#2
DEFENSIVE DRILL
(EACH PROGRESSION FOR 45 SEC WITH 15 SEC OF REST IN BETWEEN)

7 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN DAILy to do:

BETWEEN OF BAG WORK 7-8 hours of sleep
1 AND 2 COMBOS positive attitude
7 AND 8 COMBOS 14 hour fast (water only)
3 AND 4 COMBOS cardio
9 AND 10 COMBOS workout
5 AND 6 COMBOS 3 high protein meals
11 AND 12 COMBOS
VOICE CONTROLED BOXING. I SAY COMBO - YOU THROW IT
1 gallon of water
(ROUND 1 OF THE LINKED VIDEO)
Practice punches with a tennis ball. 3 rounds of 1 minute DAILy STRETCH:
Shadow boxing with dumbbells fordward fold
1 set of max: parallel bar dips, pull-ups, jumping squat lunges and hanging leg raises. trunk twist
Rest for 1 minute between exercises. assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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BOXING WORKOUT #4
DYNAMIC WARM-UP:
#1
FR0NTAL STANCE DRILL
1 ROUND OF 3 MINUTES. 1-MOVE FORWARD AND BACKWARD, 2-

DAY 4
ADD SINGLE PUNCHES, 3-THROW COMBOS
#2 FIGHTING STANCE DRILL
1 ROUND OF 3 MINUTES. 1-MOVE FORWARD AND BACKWARD, 2-ADD
SINGLE PUNCHES, 3- THROW COMBOS
#3
DEFENSIVE DRILL
1 ROUND OF 3 MINUTES. 1-HEAD MOVEMENT 2-ADD FOOTWORK
3-HANDS UP
#4
SHADOW BOXING DRILLS WITH THE LADDER
6 ROUNDS OF 1 MINUTE. 1-JAB WITH EVERY STEP, 2-CROSS WITH
EVERY STEP, 3-JAB-CROSS, 4,5,6 - SAME BUT TO THE SIDES
#5
VIRUAL SPARRING AGAINST A SLUGGER. 5 ROUNDS OF 3
MINUTES
ONLY LEAD HAND
Agility footwork drill 2 rounds
ONLY 1 PUNCH OF THE REAR HAND PER ATTACK
FREESTYLE
stretches
FREESTYLE
CHANGE STANCE
#6
DRILLS WITH WITH RESISTANCE BANDS.
1 ROUND OF 3 MINUTES
#7 LIFT #2 WARM UP:
AGILITY FOOTWORK DRIL
1 ROUND OF 3 MINUTES 3 SETS OF 10 REPS EACH EXERCISE
STATIC STRETCHES #1 #2
BE GREAT TODAY!

DAILy to do:
7-8 hours of sleep
positive attitude 2 SETS OF 5-8 REPS EACH EXERCISE
14 hour fast (water only) #3 #4
cardio
workout
3 high protein meals
1 gallon of water

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BOXING WORKOUT #5
DYNAMIC WARM-UP:

DAY 5
#1
FIGHTING STANCE DRILL
4 Dynamic
ROUNDSwarm-up
OF 1 MINUTE. TOUCH YOUR KNEE AND THROW A PUNCH
10 JUMP SQUATS
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
#2 10 jump squats
5 5ROUNDS OF 3 MINUTES OF SHADOW BOXING
rounds of 3 minutes of shadow boxing
ONLY MOVEMENT
1. only movement

ONLY LONG RANGE ATTACKS

2. only long range attacks
3. only close range attacks

ONLY CLOSE RANGE ATTACKS

4. freestyle
5. change the stace
FREESTYLE
CHANGE THE STACE
#3
VIRTUAL DEFENSIVE
6 rounds of 3 minutes of bag work
1. only movement

MOVE 1 ROUND OFattacks

3 MINUTES. I THROW SINGLE PUNCHES, YOU BLOCK
2. only long range attacks
3. only close range

AND5. change
DODGEtheTHEM.
4. freestyle
stace
ROUND 1 OF THE LINKED VIDEO
6. conditioning bag work drill (1 round)
#4
6tnnis
ROUNDS
ball to theOF
wall3 MINUTES
drill. OF BAG WORK
1 round of 3 minutes

ONLYboxing
Shadow MOVEMENT
with resistance bands. 6 rounds of 1 minute with 20
secONLY
of
Agility LONGdrillRANGE
rest
footwork ATTACKS
2 rounds
ONLY CLOSE RANGE ATTACKS
1set of (80-90% of max reps). 1 minute of rest between the exercises
FREESTYLE
knuckle push-ups
stretches DAILy to do:
CHANGE THE STACE
squats with a med ball throw
pull-ups
CONDITIONING BAG WORK DRILL (1 ROUND)
sit-ups with med ball throws 7-8 hours of sleep
positive attitude
#5
TENNIS BALL TO THE WALL DRILL
stretches
14 hour fast (water only)
6 ROUNDS OF 1 MINUTE WITH 20 SEC OF REST cardio
workout
#7 1SET OF (80-90% OF MAX REPS) 3 high protein meals
1 MINUTE OF REST BETWEEN THE EXERCISES 1 gallon of water
KNUCKLE PUSH-UPS
SQUATS WITH A MED BALL THROW
DAILy STRETCH:
PULL-UPS fordward fold
SIT-UPS WITH MED BALL THROWS trunk twist
assisted lunge
STRETCHES Child's pose

REMEMBER WHY YOU’RE HERE! SUPER IMPORTANT!

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LIFT #3 WARM UP:

DAY 6
3 SETS OF 10 REPS EACH EXERCISE
#1 #2

2 SETS OF 5-8 REPS EACH EXERCISE

#3 #4

DIG DEEPER!

RECOVERY TIPS: DAILy to do:

7-8 hours of sleep
Hydration: Staying well-hydrated; aids in nutrient transport and
toxin removal, crucial for efficient recovery. positive attitude
14 hour fast (water only)
Stretching: Stretching prevents muscle tightness and promotes cardio
flexibility, reducing the risk of injury.
workout
Active Rest: Low intensity body movements such as walking can 3 high protein meals
reduce lactic acid build-up and pump necessary fluids to sore 1 gallon of water
muscles for efficient recovery.

Nutrition: Eating additional protein will help you recover at a DAILy STRETCH:
much faster rate. Try to aim for 1G per pound of lean body
weight. LEAN BODY WEIGHT CALCULATOR fordward fold
trunk twist
Mental Relaxation: Mental relaxation techniques reduce stress, assisted lunge
ensuring a positive mindset for optimal recovery and
performance.
Child's pose

SUPER IMPORTANT!
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DAY 7
REST DAILy to do:
DON’T 7-8 hours of sleep
positive attitude

FORGET
14 hour fast (water only)
cardio
workout

THESE! 3 high protein meals

1 gallon of water

DAILy STRETCH:
fordward fold
trunk twist
assisted lunge
Child's pose

SUPER IMPORTANT!

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BOXING WORKOUT #6

DAY 8
DYNAMIC WARM-UP:
#1
FRONTAL STANCE DRILL
4 ROUNDS OF 2 MINUTES. DO SLIP-THROW 2 PUNCHES WITH STEPS
Dynamic warm-up
Frontal stance. move at 1 spot and throw pucnhes with a step
FORWARD/BACKWARD
forward/backweard/to the sides. 4 rounds of 2 minutes

#2 Fighting stance move at 1 spot and throw pucnhes with a step

FIGHTING STANCE DRILL

forward/backweard/to the sides. 4 rounds of 2 minutes

DO SLIP-SLIP-THROW 2 PUNCHES WITH STEPS FORWARD/BACKWARD

20 KNUCKLE PUSH-UPS AND 20 MOUNTAIN CLIMBERS
#3
MOVEMENT DRILLS WITH A TIRE
2 ROUNDS OF 2 MINUTES. GO AROUNG IN BOTH DIRECTIONS IN
ORTHODOX STANCE AND IN SOUTHPAW STANCE
12 JUMP SQUATS
#4
1 ROUND OF 2 MINUTES OF SHADOW BOXING
THROW A PUNCH AND DODGE/BLOCK THE SAME ONE
10 BURPEES
#5
BAG WORK. 6 ROUNDS OF 3 MINUTES
MOVEMENT DRILL WITH A BAG
APPROACH - ANY DEF MOVE - THROW ANY SINGLE PUNCH OR A
COMBO - EXIT
APPROACH - JAB - DEFENCE - THROW ANY 2 PUNCHES - EXIT
DAILy to do:
DEFENSIVE DRILL 7-8 hours of sleep
THROW A PUNCH AND THEN DODGE THE SAME ONE positive attitude
CONDITIONING DRILL (4 MINUTES) 14 hour fast (water only)
cardio
#6
MEDICINE BALL THROWS workout
(STRAIGHT PUNCHES, TO THE SIDES, DOWN AND UP) 6-8 REPS FOR EACH 3 high protein meals
EXERCISE. 1 gallon of water
#6
KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS DAILy STRETCH:
(30 SEC EACH W/O REST) 1 MINUTE OF REST fordward fold
PLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG trunk twist
RAISES (MAX) assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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BOXING WORKOUT #7
DYNAMIC WARM-UP:
#1
FRONTAL STANCE DRILL
4 ROUNDS OF 2 MINUTES. DO ROLL-ROLL-THROW 2 PUNCHES WITH
Dynamic warm-up

DAY 9
STEPS FORWARD/BACKWARD
Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds of 2 minutes

#2 Fighting stance move at 1 spot and throw pucnhes with a step

FIGHTING STANCE DRILL

forward/backweard/to the sides. 4 rounds of 2 minutes

4 ROUNDS OF 2 MINUTES. DO ROLL-ROLL-THROW 2 PUNCHES WITH STEPS

FORWARD/BACKWARD
#3
FIGHING STANCE DRILL
1 ROUND OF 2 MINUTES. 2 JUMPS UP AND ON THE 3RD ONE
THROW ANY PUNCH WITH A STEP IN ANY DIRECTION
#4
FRONTAL STANCE
MOVE AT 1 SPOT AND THROW 2 PUCNHES WITH STEPS
FORWARD/BACKWARD/TO THE SIDES. 4 ROUNDS OF 2 MINUTE
#5
FIGHTING STANCE
MOVE AT 1 SPOT AND THROW 2 PUCNHES WITH STEPS
ORWARD/BACKWARD/TO THE SIDES. 1 ROUND OF 2 MINUTES
#6
VIRTUAL PAD WORK. 5 RUNDS OF 3 MINUTES
SINGLE SIMULTANIOUS COUNTERS IN FRONTAL STANCE
DEFENSIVE MOVE + 2 PUNCHES IN FONTAL STANCE LIFT #4 WARM UP:
SINGLE SIMULTANIOUS COUNTERS IN FIGHTING STANCE
DEFENSIVE MOVE + 2 PUNCHES IN FIGHTING STANCE 3 SETS OF 10 REPS EACH EXERCISE
SINGLE PUNCHES IN FIGHTING STANCE WITH STEPS BACK #1 #2
#7 FRONTAL STANCE
1ROUND OF 3 MINUTES MOVE WITH YOUR HANDS DOWN AND
PRACTICE DEFENSIVE MOVES 2 SETS OF 5-8 REPS EACH EXERCISE
#3 #4
#8 AGILITY FOOTWORK
2 ROUNDS
STRETCHES

1% BETTER
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BOXING WORKOUT #8
DYNAMIC WARM-UP:

DAY 10
#1
SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS
JAB-CROSS BODY
Dynamic warm-up

JAB-JAB BODY-CROSS
Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds of 2 minutes
JAB-CROSS-LEAD HOOK BODY
Fighting stance move at 1 spot and throw pucnhes with a step
JAB-JAB-REAR HOOK
forward/backweard/to the sides. 4 rounds of 2 minutes
JAB-SLIP TO THE LEAD SIDE - LEAD HOOK -REAR HOOK BODY
JAB-SLIP TO THE REAR SIDE - REAR HOOK - LEAD HOOK BODY
LEAD HOOK BODY-REAR HOOK BODY-LEAD HOOK
REAR HOOK BODY-LEAD HOOK BODY-REAR HOOK
LEAD HOOK BODY-LEAD UPPERCUT-REAR HOOK
REAR HOOK BODY-REAR UPPERCUT-LEAD HOOK
LEAD HOOK - REAR HOOK BODY - LEAD HOOK BODY - REAR HOOK
REAR HOOK - LEAD HOOK BODY - REAR HOOK BODY - LEAD HOOK

10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT

AFTER SHADOW BOXING
#2
DEFENSIVE DRILL
PRACTICE EACH PROGRESSION FOR 1 MINUTE
#3
7 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN
BETWEEN OF BAG WORK DAILy to do:
1 AND 2 COMBOS 7-8 hours of sleep
7 AND 8 COMBOS
3 AND 4 COMBOS
positive attitude
9 AND 10 COMBOS 14 hour fast (water only)
5 AND 6 COMBOS cardio
11 AND 12 COMBOS workout
VOICE CONTROLED BOXING. I SAY COMBO - YOU THROW IT (ROUND 1 OF THE 3 high protein meals
LINKED VIDEO)
1 gallon of water
#4
SPEED AND ACCURACY DRILL WITH A TENNIS BALL
1 ROUND OF 3 MINUTES DAILy STRETCH:
SHADOW BOXING WITH DUMBBELLS
fordward fold
1 SET OF MAX: PARALLEL BAR DIPS, PULL-UPS, JUMPING SQUAT LUNGES AND trunk twist
HANGING LEG RAISES. REST FOR 1 MINUTE BETWEEN EXERCISES. assisted lunge
STRETCHES Child's pose

IN IT TO WIN IT SUPER IMPORTANT!

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BOXING WORKOUT #9
DYNAMIC WARM-UP:
#1

DAY 11
FRONTAL STANCE DRILL
2 ROUND OF 1.5 MINUTES. 1-MOVE FORWARD AND THROW ANY
Dynamic warm-up

PUNCHES, 2 - MOVE theBACKWARDS

sides. 4 roundsAND THROW ANY PUNCHES
Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to of 2 minutes

#2 Fighting stance move at 1 spot and throw pucnhes with a step

FIGHTING STANCE DRILL

forward/backweard/to the sides. 4 rounds of 2 minutes

1 ROUND OF 3 MINUTES. 1-MOVE FORWARD AND BACKWARD, 2-ADD SINGLE

PUNCHES, 3- THROW COMBOS
#3
DEFENSIVE DRILL.
1 ROUND OF 3 MINUTES. 1-HEAD MOVEMENT 2-ADD FOOTWORK
3-HANDS
#4
FIGHTING STANCE LADDER DRILLS
3 ROUNDS OF 2 MINUTES. MOVE AND THROW SINGLE PUNCHES 1
- FORWARD/BACKWARD, 2 - TO THE SIDES, 3 - Z, 4 - L STEPS
#5
VIRUAL SPARRING AGAINST A PUNCHER. 5 ROUNDS OF 3
MINUTES
ONLY LEAD HAND
ONLY 1 PUNCH OF THE REAR HAND PER ATTACK
FREESTYLE
FREESTYLE LIFT #5 WARM UP:
CHANGE STANCE
4 SETS OF 5 REPS EACH EXERCISE
#6 #1
DRILLS WITH WITH RESISTANCE BANDS #2
1 ROUND OF 3 MINUTES
#7
AGILITY FOOTWORK DRILL 2 SETS OF 8-10 REPS EACH EXERCISE
2 ROUNDS #3 #4
STRETCHES
DON’T FEEL LIKE LIFTING TODAY?!

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BOXING WORKOUT #10

DYNAMIC WARM-UP:

DAY 12
#1
FRONTAL STANCE DRILL
4 Dynamic
ROUNDSwarm-upOF 1 MINUTE. SQUAT AND THROW PUNCH 2 PUNCHES WITH
STEPS FORWARD OR BACKWARD
1010JUMP SQUATS
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
jump squats

#2
5 ROUNDS OF 3 MINUTES OF SHADOW BOXING
ONLY MOVEMENT
5 rounds of 3 minutes of shadow boxing

ONLY LONG RANGE ATTACKS

1. only movement
2. only long range attacks
3.ONLY CLOSE
only close RANGE
range ATTACKS
attacks

FREESTYLE
4. freestyle
5. change the stace
CHANGE THE STACE

#3
VIRTUAL COUNTERATTACKING
1 6ROUND OF 3 MINUTES. I THROW SINGLE PUNCHES, YOU BLOCK AND
rounds of 3 minutes of bag work
1. only movement
DODGE THEM. ROUND 2 OF THE LINKED VIDEO
2. only long range attacks
3. only close range attacks
20 4.SKATER
freestyle HOPS
tnnis ball tothe
5. change thestace
wall drill. 1 round of 3 minutes
#4 6 ROUNDS OF 3 MINUTES OF BAG WORK
6. conditioning bag work drill (1 round)

ONLY MOVEMENT
ONLYofLONG
5 rounds RANGE
3 minutes of ATTACKS
shadow boxing
ONLY CLOSE RANGE ATTACKS
1. only movement
2. only long range attacks
3. FREESTYLE
only close range attacks
4. CHANGE
freestyle THE STACE
5. change the stace
DAILy to do:
CONDITIONING DRILL (1 ROUND) 7-8 hours of sleep
#5 DRIBBLE A TENNIS BALL positive attitude
14 hour fast (water only)
1 ROUND OF 3 MINUTES cardio
#6 SHADOW BOXING WITH RESISTANCE BANDS workout
3 high protein meals
6 ROUNDS OF 1 MINUTE WITH 20 SEC OF REST 1 gallon of water
#7 1SET OF (80-90% OF MAX REPS)
1 MINUTE OF REST BETWEEN THE EXERCISES DAILy STRETCH:
KNUCKLE PUSH-UPS
SQUATS WITH A MED BALL THROW
fordward fold
PULL-UPS trunk twist
SIT-UPS WITH MED BALL THROWS assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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PROVE IT TO YOURSELF 29
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LIFT #6 WARM UP:

DAY 13
3 SETS OF 8 REPS EACH EXERCISE
#1 #2

3 SETS OF 10 REPS EACH EXERCISE

#3 #4

YOU VS YOU

DAILy to do:
5 TIPS FOR 7-8 hours of sleep
MAXIMIZING YOUR DAY positive attitude
14 hour fast (water only)
Eisenhower Matrix: Prioritize tasks to focus on what's cardio
important and avoid time-wasting. workout
Time Blocking: Allocate dedicated work intervals to reduce
3 high protein meals
distractions. 1 gallon of water
Pomodoro Technique: Work in 25-minute bursts for high
productivity. DAILy STRETCH:
Digital Detox: Disconnect from devices to minimize fordward fold
distractions. trunk twist
assisted lunge
Task Batching: Group similar tasks for efficient workflow. Child's pose

SUPER IMPORTANT!
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DAY 14
REST DAILy to do:
DON’T 7-8 hours of sleep
positive attitude

FORGET
14 hour fast (water only)
cardio
workout

THESE! 3 high protein meals

1 gallon of water

DAILy STRETCH:
fordward fold
trunk twist
assisted lunge
Child's pose

SUPER IMPORTANT!

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BOXING WORKOUT #11

DYNAMIC WARM-UP:

DAY 15
#1
FRONTAL STANCE DRILL
4 Dynamic
ROUNDSwarm-up
OF 2 MINUTES. 1-SLIPS, 2-SLIPS AND PIVOTS, 3-SLIPS,
PIVOTS AND 2 PUNCHES FORWARD, 4-SLIPS, PIVOTS AND 2 PUNCHES
BACKWARD.
#2
FIGHTING STANCE DRILL
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
4 ROUNDS OF 2 MINUTES. 1-SLIPS, 2-SLIPS AND PIVOTS, 3-SLIPS, PIVOTS
10 jump squats

AND 2 PUNCHES
5 rounds FORWARD,
of 3 minutes of shadow 4-SLIPS,
boxing PIVOTS AND 2 PUNCHES BACKWARD.
20 KNUCKLE PUSH-UPS
attacks AND 20 MOUNTAIN CLIMBERS
1. only movement
2. only long range
3. only close range attacks
#3 MOVEMENT
4. freestyle
6 rounds
DRILLS WITH A TIRE
of 3 minutes of bag work
5. change the stace
1. only movement
2 ROUNDS
2. only longOF 2 MINUTES.
range attacks GO AROUNG IN BOTH DIRECTIONS AND THROW
3. only close range attacks
PUNCHES IN ORTHODOX STANCE AND IN SOUTHPAW STANCE
4. freestyle

12 JUMP SQUATS
5. change the stace
6. conditioning bag work drill (1 round)

#4 1 6ROUND OF 2 MINUTES OF SHADOW BOXING

rounds of 3 minutes of bag work
1. only movement
MOVE INlong
2. only ALLrange
DIRECTIONS
attacks AND THROW ANY 3 PUNCHES IN A ROW WITH
3. only close range attacks
STEPS IN ANY DIRECTION
4. freestyle

10 BURPEES
5. change the stace
6. conditioning bag work drill (1 round)

#5
BAG WORK. 6 ROUNDS OF 3 MINUTES
tnnis ball to the wall drill. 1 round of 3 minutes
MOVEMENT
(80-90% of DRILL WITH A BAGof rest between the exercises
1set of
knuckle
stretches
secsquats
push-ups
max reps).

- ANY
with a med
offootwork
rest
1 minute
Shadow boxing with resistance bands. 6 rounds of 1 minute with 20
APPROACH ballSTAIGHT
throw PUNCH - SLIP, PIVOT AND 2 PUNCH COMBO - EXIT
DAILy to do:
Agility drill 2 rounds
APPROACH - ANY 2 PUNCHES - DEFENCE - THROW ANY 2 PUNCHES - EXIT
pull-ups
sit-ups with med ball throws
7-8 hours of sleep
DEFENSIVE DRILL positive attitude
STICK OUT HAND FOR A STRAIGHT PUNCH AND THROW HOOKS - EXIT + PIVOT 14 hour fast (water only)
CONDITIONING DRILL (4 MINUTES) cardio
#6 MEDICINE BALLofTHROWS
6 rounds of 3 minutes bag work workout
1. only movement
(STRAIGHT
2. only long PUNCHES,
range attacks TO THE SIDES, DOWN AND UP) 6-8 REPS FOR
3 high protein meals
3. only close range attacks
EACH EXERCISE.
1 gallon of water
4. freestyle
5. change the stace
#7 KNUCKLE
6. conditioning bag work drill (1 round)
PUSH-UPS, SQUATS, BALANCED TUCKS DAILy STRETCH:
((30 SEC EACH W/O REST) 1 MINUTE OF REST fordward fold
PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG trunk twist
RAISES (MAX) assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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BOXING WORKOUT #11

DYNAMIC WARM-UP:
#1

DAY 16
FRONTAL STANCE DRILL
4 ROUNDS OF 2 MINUTES.1-MOVE AND DO PIVOTS. 2-THROW 2
Dynamic warm-up

PUNCHES+PIVOT. 3-2thePUNCHES + PIVOT + 2 PUNCHES FORWARD. 4-2

Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to sides. 4 rounds of 2 minutes

PUNCHES + PIVOT + 2 PUNCHES BACKWARD

#2
FIGHTING STANCE DRILL
Fighting stance move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds of 2 minutes
4 ROUNDS OF 2 MINUTES.1-MOVE AND DO PIVOTS. 2-THROW 2
PUNCHES+PIVOT. 3-2 PUNCHES + PIVOT + 2 PUNCHES FORWARD. 4-2
PUNCHES + PIVOT + 2 PUNCHES BACKWARD
#3
FIGHING STANCE DRILL
1 ROUND OF 2 MINUTES. 2 JUMPS UP AND THEN 2 PUNCHES IN
ANY DIRECTION AND REPEAT
#4
FRONTAL STANCE
1 ROUND OF 2 MINUTES. STRAIGT PUNCH, SLIP INSIDE, ANY PUNCH
#5
FIGHTING STANCE
1 ROUND OF 2 MINUTES. STRAIGT PUNCH, SLIP INSIDE, ANY PUNCH

#6 VIRTUAL PAD WORK. 5 RUNDS OF 3 MINUTES

SLIP + PIVOT + 1 PUNCH
DEFENSIVE MOVE + PIVOT + 1 PUNCH IN FIGHTING STANCE
DEFENSIVE MOVE + PIVOT + 2 PUNCHES IN FIGHTING STANCE
JAB + ANY DEFENCE + 2 PUNCHES
LIFT #7 WARM UP:
JAB + ANY DEFENCE + PIVOT + 2 PUNCHES 3 SETS OF 10 REPS EACH EXERCISE
#7 FIGHTING STANCE #1 #2
1 ROUND OF 3 MINUTES MOVE WITH YOUR HANDS DOWN AND
PRACTICE DEFENCIVE MOVES
2 SETS OF 5-8 REPS EACH EXERCISE
#8 AGILITY FOOTWORK 2
#3 #4
2 ROUNDS
STRETCHES

IT’S WORTH THE EFFORT

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BOXING WORKOUT #13

DYNAMIC WARM-UP:

DAY 17
#1
SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS
JAB BODY -CROSS
Dynamic warm-up

JAB BODY -JAB-REAR HOOK BODY

Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds of 2 minutes
JAB- SLIP+LEAD UPPERCUT + CROSS
Fighting stance move at 1 spot and throw pucnhes with a step
JAB-SLIP+PIVOT- JAB
forward/backweard/to theCROSS
sides. 4 rounds of 2 minutes
JAB-SLIP TO THE LEAD SIDE - LEAD HOOK BODY -REAR HOOK
JAB-SLIP TO THE REAR SIDE - REAR UPPERCUT - LEAD HOOK BODY
LEAD HOOK BODY-REAR HOOK BODY-ROLL+PIVOT-LEAD HOOK
REAR HOOK BODY-LEAD HOOK BODY-ROLL+PIVOT-REAR HOOK
LEAD HOOK BODY-LEAD UPPERCUT-SLIP+PIVOT-REAR HOOK
REAR HOOK BODY-REAR UPPERCUT-SLIP+PIVOT-LEAD HOOK
LEAD HOOK - REAR HOOK BODY - LEAD HOOK BODY - REAR HOOK
REAR HOOK - LEAD HOOK BODY - REAR HOOK BODY - LEAD HOOK

10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT

AFTER SHADOW BOXING

#2
DEFENSIVE DRILL
1 ROUND OF 3 MINUTES. 1-HEAD MOVEMENT 2-ADD FOOTWORK 3-HANDS
#3
7 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN
BETWEEN OF BAG WORK
1 AND 2 COMBOS
7 AND 8 COMBOS
DAILy to do:
3 AND 4 COMBOS 7-8 hours of sleep
9 AND 10 COMBOS positive attitude
5 AND 6 COMBOS
11 AND 12 COMBOS
14 hour fast (water only)
VOICE CONTROLED BOXING. I SAY COMBO - YOU THROW IT ROUND 3 OF THE cardio
LINKED VIDEO workout
#4 3 high protein meals
SHADOW BOXING DRILL WITH A TENNIS BALL TUCKED 1 gallon of water
TO THE RIBS
1 ROUND OF 3 MINUTES. 1 - LEAD HAND 2 - REAR HAND 3 - DROP THE BALL AND
FREESTYLE
DAILy STRETCH:
SHADOW BOXING WITH DUMBBELLS fordward fold
1 SET OF MAX: PARALLEL BAR DIPS, PULL-UPS, JUMPING SQUAT LUNGES AND trunk twist
HANGING LEG RAISES. REST FOR 1 MINUTE BETWEEN EXERCISES. assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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BOXING WORKOUT #14

DYNAMIC WARM-UP:
#1
FRONTAL STANCE DRILLS

DAY 18
4 Dynamic
ROUNDSwarm-up
OF 1 MINUTE. TOUCH THE FLOOR WITH A STEP BACK AND
THROW 2 PUNCHES WITH STEPS FORWARD OR BACKWARD

#2
FIGHTING STANCE DRILL
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
PRACTICE EACH OF THE 6 BASIC PUNCHES (JAB, CROSS, HOOKS,
10 jump squats

UPPERCUTS)
5 rounds of 3 FOR 45ofSECONDS
minutes WITH 15 SECONDS OF REST IN BETWEEN
shadow boxing
1. only movement
#3 2. only long range attacks
DEFENSIVE DRILL
3. only close range attacks
4. freestyle
JAB-CROSS-ROLL-ROLL AND SLIP-SLIP-HOOK-HOOK
5. change the stace

#4
FIGHTING STANCE LADDER DRILLS
3 ROUNDS OF 2 MINUTES. MOVE AND THROW PUNCHES COMBOS. 1 -
FORWARD/BACKWARD, 2 - TO THE SIDES, 3 - PIVOTS

#5 VIRUAL SPARRING AGAINST A SOUTHPAW. 5 ROUNDS OF

3 MINUTES
ONLY LEAD HAND
1 REAR HAND PUNCH PER ATTACK
FREESTYLE
FREESTYLE
CHANGE STANCE LIFT #8 WARM UP:
#6 3 SETS OF 10 REPS EACH EXERCISE
DRILLS WITH WITH RESISTANCE BANDS #1 #2
1 ROUND OF 3 MINUTES
#7
AGILITY FOOTWORK DRILL
2 ROUNDS 3 SETS OF 5-8 REPS EACH EXERCISE
STRETCHES #3 #4

DON’T FEEL LIKE LIFTING TODAY?!

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 MUSCLEDUMMIES.COM

BOXING WORKOUT #15

DYNAMIC WARM-UP:

DAY 19
#1
FIGHTING STANCE DRILL.
4 Dynamic
ROUNDSwarm-up
OF 2 MINUTES
10 JUMP SQUATS
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
#2
5 ROUNDS OF 3 MINUTES OF SHADOW BOXING
10 jump squats

ONLY MOVEMENT
ONLY LONG RANGE ATTACKS
5 rounds of 3 minutes of shadow boxing
1.ONLY CLOSE RANGE ATTACKS
only movement

FREESTYLE
2. only long range attacks
3. only close range attacks
4.CHANGE
freestyleTHE STACE
5. change the stace

#3
VIRTUAL COUNTERATTACKING
1 ROUND OF 3 MINUTES. I THROW SINGLE PUNCHES, YOU BLOCK AND
DODGE THEM. ROUND 3 OF THE LINKED VIDEO
20 SKATER HOPS
#4
6 ROUNDS OF 3 MINUTES OF BAG WORK
ONLY MOVEMENT
ONLY LONG RANGE ATTACKS
ONLYofCLOSE
5 rounds RANGE
3 minutes ATTACKS
of shadow boxing

FREESTYLE
1. only movement
2. only long range attacks
3. CHANGE THE
only close
4. freestyle
STACE
range attacks
DAILy to do:
5. CONDITIONING
change the staceDRILL (1 ROUND)
7-8 hours of sleep
#5
VESTIBULAR APPARATUS DRILLS positive attitude
3 ROUND OF 1 MINUTE. SPIN LEFT + BOX, SPIN RIGHT + BOX, ROLL 14 hour fast (water only)
cardio
#6
SHADOW BOXING WITH RESISTANCE BANDS workout
6 ROUNDS OF 1 MINUTE WITH 20 SEC OF REST 3 high protein meals
#7
1 gallon of water
1SET OF (80-90% OF MAX REPS)
1 MINUTE OF REST BETWEEN THE EXERCISES
KNUCKLE PUSH-UPS
DAILy STRETCH:
SQUATS WITH A MED BALL THROW fordward fold
PULL-UPS trunk twist
SIT-UPS WITH MED BALL THROWS assisted lunge
STRETCHES Child's pose
DISCIPLINE IS DOING WHAT YOU HATE, BUT SUPER IMPORTANT!
DOING IT LIKE YOU LOVE IT
KO BOXING PACKAGE 36
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LIFT #9 WARM UP:

DAY 21
3 SETS OF 8 REPS EACH EXERCISE
#1 #2

3 SETS OF 10 REPS EACH EXERCISE

#3 #4

YOU VS YOU

TIPS FOR BETTER LIFE DAILy to do:

Prioritize Self-Care: Regularly dedicate time to self-care activities 7-8 hours of sleep
like prayer, exercise, or hobbies to reduce stress and boost overall positive attitude
well-being.
14 hour fast (water only)
Cultivate Positive Relationships: Surround yourself with cardio
supportive and positive people who uplift and inspire you,
enhancing your emotional and mental health. workout
3 high protein meals
Set SMART Goals: Define specific, measurable, achievable,
relevant, and time-bound goals to create a sense of purpose and 1 gallon of water
direction in your life.
Practice Gratitude Daily: Take a moment each day to reflect on
and appreciate the positive aspects of your life, fostering a more
DAILy STRETCH:
optimistic outlook. fordward fold
Learn Continuously: Embrace lifelong learning by acquiring new trunk twist
skills and knowledge, empowering personal growth and opening assisted lunge
up new opportunities. Child's pose

SUPER IMPORTANT!
KO BOXING PACKAGE 37
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DAY 21
REST DAILy to do:
DON’T 7-8 hours of sleep
positive attitude

FORGET
14 hour fast (water only)
cardio
workout

THESE! 3 high protein meals

1 gallon of water

DAILy STRETCH:
fordward fold
trunk twist
assisted lunge
Child's pose

SUPER IMPORTANT!

KO BOXING PACKAGE 38
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BOXING WORKOUT #15

DYNAMIC WARM-UP:

DAY 22
#1
FRONTAL STANCE DRILL
4 Dynamic
ROUNDSwarm-up
OF 2 MINUTES. 1-REPLACE FEET, 2-REPLACE FEET AND
ROTATE SHOULDERS, 3-LOAD YOUR HIPS, 4-ADD A SINGLE PUNCH.
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
#2
FIGHTING STANCE DRILL
10 jump squats

3 ROUNDS OF 2 MINUTES. 1-SLIPS WITH STEPS FORWARD, 2-SLIPS AND SHIFTS, 3-

SLIPS, SHIFT AND A PUNCH,
5 rounds of 3 minutes of shadow boxing
20 KNUCKLE PUSH-UPS AND 20 MOUNTAIN CLIMBERS
1. only movement
2. only long range attacks
#3 3. only close range attacks
MOVEMENT DRILLS WITH A TIRE
4. freestyle
5. change the stace
2 ROUNDS OF 2 MINUTES. GO AROUNG IN BOTH DIRECTIONS AND THROW
PUNCHES IN ORTHODOX STANCE AND IN SOUTHPAW STANCE WITH
PIVOTS AND SHIFTS
12 JUMP SQUATS

#4 1 ROUND OF 2 MINUTES OF SHADOW BOXING

MOVE IN ALL DIRECTIONS AND THROW 1-2-3 COMBO AND THEN DODGE
THE SAME ONE
10 BURPEES

#5 BAG WORK. 6 ROUNDS OF 3 MINUTES

MOVEMENT DRILL WITH A BAG
APPROACH - SLIP, WEIGHT SHIFT AND 2 PUNCH COMBO - EXIT
DAILy to do:
APPROACH - ANY STAIGHT PUNCH - SLIP + WEIGHT SHIFT - THROW ANY 2 7-8 hours of sleep
PUNCHES - EXIT positive attitude
DEFENSIVE DRILL
MAKE THE BAG SWING AND THROW ONLY SIMULNTANIOUS COUNTERS
14 hour fast (water only)
CONDITIONING DRILL (2 ROUNDS OF 75 SEC) cardio
workout
#6
MEDICINE BALL THROWS 3 high protein meals
(STRAIGHT PUNCHES, TO THE SIDES, DOWN AND UP) 6-8 REPS FOR EACH 1 gallon of water
EXERCISE. THROW THE BALL OFF THE WALL
#7 KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS DAILy STRETCH:
(30 SEC EACH W/O REST) 1 MINUTE OF REST fordward fold
PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG trunk twist
RAISES (MAX) assisted lunge
STRETCHES Child's pose

YOU’RE COUNTING ON YOU SUPER IMPORTANT!

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BOXING WORKOUT #17

DYNAMIC WARM-UP:

DAY 23
#1
FRONTAL STANCE DRILL
3 ROUNDS OF 2 MINUTES.1-MOVE AND DO SHIFTS 2- SHIFT + THROW 2
Dynamic warm-up

PUNCHES 3-2 PUNCHES + SHIFT + 2 ofPUNCHES

2 minutes FORWARD
Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds

#2
FIGHTING STANCE DRILL
3 ROUNDS OF 2 MINUTES.1-MOVE AND DO SHIFTS 2- SHOFT + THROW 2
PUNCHES 3-2 PUNCHES + SHIFT + 2 PUNCHES FORWARD
#3
FIGHING STANCE DRILL
1 ROUND OF 2 MINUTES. 2 JUMPS UP AND THEN 2 PUNCHES IN ANY
DIRECTION AND REPEAT
#4
FRONTAL STANCE DRILL
STRAIGHTS, HOOKS AND UPPERCUTS IN BOTH STANCES. 6
ROUNDS OF 45 SEC WITH 15 SEC OF REST IN BETWEEN
20 PUSH-UPS AND 20 MOUNTAIN CLIMBERS

#6
VIRTUAL PAD WORK. 5 RUNDS OF 3 MINUTES
PUNCH-SLIP OUTSIDE-PUNCH-SLIP INSIDE IN FRONTAL
STANCE
SLIP + SHIFT + 1 PUNCH IN FONTAL STANCE
PUNCH-SLIP OUTSIDE-PUNCH-SLIP INSIDE IN FRONTAL
STANCE
SLIP + SHIFT + 1 OR 2 PUNCHES STANCE
JAB + ANY DEFENCE + 2 PUNCHES

#7
FIGHTING STANCE LIFT #10 WARM UP:
1ROUND OF 3 MINUTES MOVE WITH YOUR HANDS DOWN AND 4 SETS OF 5 REPS EACH EXERCISE
PRACTICE DEFENCIVE MOVES IN THE OPPOSITE STANCE
#1 #2
#8
AGILITY FOOTWORK
2 ROUNDS
STRETCHES 2 SETS OF 8-10 REPS EACH EXERCISE
#3 #4

THIS IS THE WORK THAT MATTERS

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BOXING WORKOUT #18

DYNAMIC WARM-UP:

DAY 24
#1
SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS
JAB-CROSS BODY
Dynamic warm-up

JAB -CROSS-LEAD HOOK BODY

Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds of 2 minutes
JAB- SLIP INSIDE- REAR HOOK-LEAD UPPERCUT
Fighting stance move at 1 spot and throw pucnhes with a step
JAB-SLIP OUTSIDE-the
forward/backweard/to LEAD UPPERCUT-REAR
sides. HOOK
4 rounds of 2 minutes
JAB-SLIP + WEIGHT SHIFT - REAR HOOK BODY -LEAD HOOK
JAB-CROSS-SLIP + WEIGHT SHIFT - LEAD HOOK BODY - REAR HOOK
LEAD HOOK BODY-REAR HOOK BODY-SLIP+SHIFT-LEAD HOOK
REAR HOOK BODY-LEAD HOOK BODY-SLIP+SHIFT-REAR HOOK
LEAD HOOK BODY-LEAD UPPERCUT-SLIP+SHIFT-REAR HOOK
REAR HOOK BODY-REAR UPPERCUT-SLIP+SHIFT-LEAD HOOK
LEAD HOOK - REAR HOOK BODY - LEAD HOOK BODY - REAR HOOK
REAR HOOK - LEAD HOOK BODY - REAR HOOK BODY - LEAD HOOK

10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT AFTER

SHADOW BOXING
#2
DEFENSIVE DRILL
1 ROUND OF 3 MINUTES. 1-HEAD MOVEMENT 2-ADD FOOTWORK 3-HANDS
#3
7 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN
BETWEEN OF BAG WORK
DAILy to do:
1 AND 2 COMBOS 7-8 hours of sleep
7 AND 8 COMBOS positive attitude
3 AND 4 COMBOS 14 hour fast (water only)
9 AND 10 COMBOS
5 AND 6 COMBOS
cardio
11 AND 12 COMBOS workout
VOICE CONTROLED BOXING. I SAY COMBO - YOU THROW IT ROUND 4 OF THE 3 high protein meals
LINKED VIDEO 1 gallon of water
#5
SPEED AND ACCURACY DRILL WITH A TENNIS BALL
1 ROUND OF 3 MINUTES DAILy STRETCH:
SHADOW BOXING WITH DUMBBELLS fordward fold
1 SET OF MAX: PARALLEL BAR DIPS, PULL-UPS, JUMPING SQUAT LUNGES AND trunk twist
HANGING LEG RAISES. REST FOR 1 MINUTE BETWEEN EXERCISES. assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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BOXING WORKOUT #19

DYNAMIC WARM-UP:

DAY 25
#1
FRONTAL STANCE DRILL
STRAIGHTS, HOOKS, UPPERCUTS AND BODY SHOTS. 4 ROUNDS OF 1 MINUTE
Dynamic warm-up

WITH 30 SEC OF REST theIN BETWEEN

4 rounds 30
of 2 MOUNTAIN CLIMBERS
Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to sides. minutes

#2 Fighting stance move at 1 spot and throw pucnhes with a step

FIGHTING STANCE DRILL

forward/backweard/to the sides. 4 rounds of 2 minutes

PRACTICE EACH OF THE 6 BASIC PUNCHES (JAB, CROSS, HOOKS,

UPPERCUTS) FOR 45 SECONDS WITH 15 SECONDS OF REST IN BETWEEN
#3
DEFENSIVE DRILL.
SLIP-SLIP-ROLL-ROLL 1 ROUND OF 2 MINUTES
#4
FIGHTING STANCE LADDER DRILLS
3 ROUNDS OF 2 MINUTES. MOVE AND THROW PUNCHES COMBOS. 1 -
FORWARD/BACKWARD, 2 - TO THE SIDES, 3 - PIVOTS AND SHIFTS
#5
VIRUAL SPARRING AGAINST A TALL GUY. 5 ROUNDS OF 3
MINUTES.
ONLY LEAD HAND
ONLY 1 PUNCH OF THE REAR HAND PER ATTACK
FREESTYLE
FREESTYLE
CHANGE STANCE

#6
SHADOW BOXING WITH BANDS
1 ROUND OF 3 MINUTES IN THE OPPOSITE STANCE
#7
AGILITY FOOTWORK DRILL LIFT #11 WARM UP:
1-2 ROUNDS
4 SETS OF 5 REPS EACH EXERCISE
STRETCHES
WIN THE DAY

#1 #2
DAILy to do:
7-8 hours of sleep
positive attitude
14 hour fast (water only) 2 SETS OF 8-10 REPS EACH EXERCISE
cardio #3 #4
workout
3 high protein meals
1 gallon of water

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BOXING WORKOUT #20

DYNAMIC WARM-UP:

DAY 26
#1 1 ROUND OF 3 MINUTES. PUNCH ITH A STEP FORWARD, FORWARD AND
TODynamic
THE SIDE, BACKWARD
warm-up
10 JUMP SQUATS
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
#2 5 10
ROUNDS OF 3 MINUTES OF SHADOW BOXING
jump squats

ONLY MOVEMENT
5 rounds of 3 minutes of shadow boxing
ONLY
1. LONG RANGE ATTACKS
only movement

ONLY CLOSE RANGE ATTACKS

2. only long range attacks
3. only close range attacks
FREESTYLE
4. freestyle

CHANGE THE STACE

5. change the stace

#3
VIRTUAL ANGLE CREATION AND COUNTERATTACKING
1 ROUND OF 3 MINUTES. I THROW SINGLE PUNCHES, YOU BLOCK AND
DODGE THEM. ROUND 4 OF THE LINKED VIDEO
20 SKATER HOPS

#46 tnnis
ROUNDS OFwall3drill.
ball to the MINUTES OF
1 round of 3 BAG WORK
minutes
ONLY MOVEMENT
ONLY LONG RANGE ATTACKS
5 rounds of 3 minutes of shadow boxing
1. ONLY CLOSE RANGE ATTACKS
only movement
2. only long range attacks
3.FREESTYLE
only close range attacks
4.CHANGE
freestyle THE STACE
5. change the stace
DAILy to do:
THROW EACH OF THE 6 BASIC PUNCHES WITH FULL STRENGTH FOR 10 TIMES EACH
7-8 hours of sleep
#5
SPEED AND ACCURACY WITH A DUMBBELL positive attitude
1 ROUND OF 2 MINUTE 14 hour fast (water only)
cardio
#6SHADOW BOXING WITH RESISTANCE BANDS
workout
6 ROUNDS OF 1 MINUTE WITH 20 SEC OF REST 3 high protein meals
1 gallon of water
#71SET
tnnisOF
ball (80-90%
to the wall drill. 1OF MAX
round REPS
of 3 minutes
1 MINUTE OF REST BETWEEN THE EXERCISES
KNUCKLE PUSH-UPS
5 rounds of 3 minutes of shadow boxing
DAILy STRETCH:
1.SQUATS WITH A MED BALL THROW
only movement fordward fold
3.PULL-UPS
2. only long range attacks
only close range attacks trunk twist
4.SIT-UPS
freestyle WITH MED BALL THROWS
5. change the stace
assisted lunge
STRETCHES Child's pose
IF IT WERE TRULY EASY, THEN EVERYONE WOULD BE SUPER IMPORTANT!
DOING IT... DO YOU WANT TO BE LIKE EVERYONE ELSE?
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LIFT #12 WARM UP:

DAY 27
3 SETS OF 8 REPS EACH EXERCISE
#1 #2

3 SETS OF 10 REPS EACH EXERCISE

#3 #4

YOU’RE COUNTING ON YOU

TIPS FOR GRATITUDE DAILy to do:

7-8 hours of sleep
Keep a gratitude journal: Regularly write down three things you're positive attitude
grateful for to cultivate a positive mindset and focus on life's
blessings. 14 hour fast (water only)
cardio
Express gratitude to others: Show appreciation through words
and gestures, fostering stronger connections and spreading workout
positivity. 3 high protein meals
1 gallon of water
Practice mindfulness: Be present in the moment, savoring the
small joys in life, and acknowledging the beauty in the ordinary.
Shift your perspective: View challenges as opportunities for
DAILy STRETCH:
growth, recognizing the lessons they bring and appreciating your fordward fold
resilience.
trunk twist
Cultivate a daily gratitude ritual: Incorporate gratitude into your assisted lunge
routine, whether through morning affirmations, prayers, or Child's pose
bedtime reflections, to reinforce a thankful mindset.
SUPER IMPORTANT!
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DAY 28
REST DAILy to do:
DON’T 7-8 hours of sleep
positive attitude

FORGET
14 hour fast (water only)
cardio
workout

THESE! 3 high protein meals

1 gallon of water

DAILy STRETCH:
fordward fold
trunk twist
assisted lunge
Child's pose

SUPER IMPORTANT!

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BOXING WORKOUT #21

DYNAMIC WARM-UP:

DAY 29
#1
FRONTAL STANCE DRILLS
4 Dynamic
ROUNDSwarm-up
OF 2 MINUTES. 1-SIDE LUNGES, 2-SIDE LUNGES WITH FEET
ROTATION, 3-MOVE THE OTHER FOOT, 4-ADD A SINGLE PUNCH
#2
FIGHTING STANCE DRILL
4 ROUNDS OF 2 MINUTES. 1-SIDE LUNGES, 2-SIDE LUNGES WITH FEET
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
ROTATION, 3-MOVE THE OTHER FOOT, 4-ADD A SINGLE PUNCH.
10 jump squats

205KNUCKLE
rounds of 3 PUSH-UPS ANDboxing
minutes of shadow 20 MOUNTAIN CLIMBERS
1. only movement
#3 2. only long range attacks
MOVEMENT DRILLS WITH A TIRE
3. only close range attacks
4. freestyle
2 ROUNDS OF 2 MINUTES. GO AROUNG IN BOTH DIRECTIONS AND THROW
5. change the stace

PUNCHES IN ORTHODOX STANCE AND IN SOUTHPAW STANCE WITH

PIVOTS, SHIFTS AND SIDESTEPS
12 JUMP SQUATS
#4 1 ROUND OF 2 MINUTES OF SHADOW BOXING. MOVE IN ALL DIRECTIONS
AND THROW 1-1-2 COMBO AND THEN DODGE THE SAME ONE
10 BURPEES
#5BAG WORK. 6 ROUNDS OF 3 MINUTES
MOVEMENT DRILL WITH A BAG
APPROACH - SLIP, PIVOT OR WEIGHT SHIFT AND 2 PUNCH COMBO - EXIT
APPROACH - ANY STAIGHT PUNCH - SLIP +PIVOT OR WEIGHT SHIFT - THROW DAILy to do:
ANY 2 PUNCHES - EXIT
DEFENSIVE DRILL 7-8 hours of sleep
MAKE THE BAG SWING AND THROW ONLY SIDESTEP COUNTERS positive attitude
PICK YOUR FAVORITE 2 PUNCH COMBO AND THROW IT AS FAST AS POSSIBLE 14 hour fast (water only)
30 TIMES. REST FOR 30 SEC AND THROW IT AS HARD AS POSSIBLE 15 TIMES cardio
#6 workout
MEDICINE BALL ofTHROWS
6 rounds of 3 minutes bag work
3 high protein meals
(STRAIGHT
2. only longPUNCHES,
range attacks TO THE SIDES, DOWN AND UP) 6-8 REPS FOR
1. only movement
1 gallon of water
EACH EXERCISE. THROW THE BALL OFF THE WALL
3. only close range attacks
4. freestyle

#7 5. change the stace

DAILy STRETCH:
KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS
6. conditioning bag work drill (1 round)

(30 SEC EACH W/O REST) 1 MINUTE OF REST fordward fold

PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG trunk twist
RAISES (MAX) assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
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BOXING WORKOUT #22

DYNAMIC WARM-UP:

DAY 30
#1
FRONTAL STANCE DRILL
3 Dynamic
ROUNDSwarm-up
OF 2 MINUTES.1-MOVE BACK AND DO SIDESTEPS. 2-THROW
SINGLE PUNCHES WITH THE SIDE STEP. 3-2 PUNCHES + SIDESTEP
PUNCH
#2
FIGHTING STANCE DRILL
fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
3 ROUNDS OF 2 MINUTES.1-MOVE BACK AND DO SIDESTEPS. 2-THROW
10 jump squats

SINGLE PUNCHES
5 rounds WITH
of 3 minutes THE SIDE
of shadow boxingSTEP. 3-2 PUNCHES + SIDESTEP PUNCH
1. only movement

#3 FRONTAL STANCE DEFENSIVE DRILL

2. only long range attacks
6 rounds of 3 minutes of bag work
3. only close range attacks
1. only movement
1 ROUND OF 3 MINUTES. MOVE IN A CIRCLE, THROW PUNCHES AND DO
4. freestyle
2. only long range attacks
5. change the stace
3. only close range attacks
SLIP-SLIP-ROLL-ROLL
4. freestyle
5. change the stace
#4 6. conditioning bag work drill (1 round)

FOOTWORK DRILL
THROW UPPERCUTS FOR 2 ROUNDS OF 1 MINUTE WITH 30
SECONDS OF REST IN BETWEEN
#5
VIRTUAL PAD WORK. 5 RUNDS OF 3 MINUTES
ALL SINGLE PUNCHES WITH STEPS BACK IN FRONTAL STANCE
SIDESTEP COUNTERS IN FONTAL STANCE
PUNCHES WITH STEPS BACK IN THE FIGHTING STANCE
ANY DEFENCE + 2 PUNCHES
JAB + ANY DEFENCE + 2 PUNCHES
LIFT #13 WARM UP:
#6
FIGHTING STANCE 3 SETS OF 10 REPS EACH EXERCISE
1ROUND OF 3 MINUTES MOVE WITH YOUR HANDS DOWN #1 #2
AND PRACTICE DEFENCIVE MOVES
#7
AGILITY FOOTWORK
2 ROUNDS 2 SETS OF 5-8 REPS EACH EXERCISE
STRETCHES #3 #4

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BOXING WORKOUT #23

DYNAMIC WARM-UP:

DAY 31
#1
SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS
JAB - CROSS BODY - LEAD HOOK
Dynamic warm-up

JAB -CROSS-SLIP-REAR HOOK BODY

Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to the sides. 4 rounds of 2 minutes
JAB- SLIP-LEAD UPPERCUT - REAR HOOK
Fighting stance move at 1 spot and throw pucnhes with a step
JAB-CROSS BODY-REAR
forward/backweard/to HOOK
the sides. 4 rounds of 2 minutes
JAB-SLIP + WEIGHT SHIFT - REAR HOOK BODY -LEAD HOOK
JAB-CROSS-SLIP + WEIGHT SHIFT - LEAD HOOK BODY - REAR HOOK
LEAD HOOK WITH SIDESTEP-REAR HOOK BODY
REAR HOOK WITH SIDESTEP-LEAD HOOK BODY
LEAD HOOK BODY-LEAD UPPERCUT-SLIP+SHIFT-REAR HOOK
REAR HOOK BODY-REAR UPPERCUT-SLIP+SHIFT-LEAD HOOK
REAR HOOK BODY - LEAD HOOK BODY - REAR HOOK
LEAD HOOK BODY - REAR HOOK BODY - LEAD HOOK

10 PLYOMETRIC PUSH-UPS AND 30 MOUNTAIN CLIMBERS RIGHT

AFTER SHADOW BOXING
#2
DEFENSIVE DRILL
1 ROUND OF 3 MINUTES. 1-HEAD MOVEMENT 2-ADD FOOTWORK 3-HANDS
IN TE PPOSITE STANCE
#3 7 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN
BETWEEN OF BAG WORK DAILy to do:
1 AND 2 COMBOS
7 AND 8 COMBOS 7-8 hours of sleep
3 AND 4 COMBOS positive attitude
9 AND 10 COMBOS 14 hour fast (water only)
5 AND 6 COMBOS
11 AND 12 COMBOS
cardio
VOICE CONTROLED BOXING. I SAY COMBO - YOU THROW IT ROUND 5 OF THE workout
LINKED VIDEO 3 high protein meals
#4 1 gallon of water
ACCURACY WITH A TENNIS BALL
1 ROUND OF 3 MINUTES
DAILy STRETCH:
#5 SHADOW BOXING WITH DUMBBELLS fordward fold
1 SET OF MAX: PARALLEL BAR DIPS, PULL-UPS, JUMPING SQUAT LUNGES trunk twist
AND HANGING LEG RAISES. REST FOR 1 MINUTE BETWEEN EXERCISES. assisted lunge
STRETCHES Child's pose

SUPER IMPORTANT!
KO BOXING PACKAGE 48
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BOXING WORKOUT #24

DYNAMIC WARM-UP:

DAY 32
#1
FIGHTING STANCE DRILL
6 ROUNDS OF 1 MINUTE WITH 20 SECONDS OF REST. THROW A BASIC
Dynamic warm-up

PUNCH, THEN THROWtheITsides.AS A4 rounds

COUNTER
Frontal stance. move at 1 spot and throw pucnhes with a step
forward/backweard/to of 2 minutes

#2
4 ROUNDS OF 2 MINUTE. SIT ON A CHAIR, GET UP AND
THROW 2 PUNCHES WITH STEPS FORWARD

#3
DEFENSIVE DRILL
SLIP-PULL BACK-SLIP-ROLL-ROLL
#4
FIGHTING STANCE LADDER DRILLS
3 ROUNDS OF 2 MINUTES. MOVE AND THROW PUNCHES COMBOS. 1 -
FORWARD/BACKWARD, 2 - TO THE SIDES, 3 - PIVOTS, SHIFTS AND
SIDESTEPS
#5
VIRUAL SPARRING AGAINST A SHORT GUY. 5 ROUNDS OF 3
MINUTES
ONLY LEAD HAND
LEAD HAND + 1 REAR HAND PUNCH PER ATTACK
FREESTYLE
FREESTYLE
CHANGE STANCE
#6
DRILLS WITH WITH RESISTANCE BANDS
1 ROUND OF 3 MINUTES IN THE OPPOSITE STANCE LIFT #14 WARM UP:
#7
AGILITY FOOTWORK DRILL 3 SETS OF 10 REPS EACH EXERCISE
2 ROUNDS #1 #2
STRETCHES

DAILy to do:
7-8 hours of sleep 2 SETS OF 5-8 REPS EACH EXERCISE
positive attitude #3
14 hour fast (water only) #4
cardio
workout
3 high protein meals
1 gallon of water
DON’T FEEL LIKE LIFTING TODAY?!

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BOXING WORKOUT #25

DYNAMIC WARM-UP:

DAY 33
#1
FIGHTING STANCE DRILL.
STICK OUTwarm-up
Dynamic YOUR HAND AND THEN THROW А PUNCH WITH FOCUS ON
ROTATION. TEHN STICK OUT ANOTHER HAND
10 JUMP SQUATS
#2 fighting stance drill. 4 rounds of 1 minute. touch your knee and throw a punch
5 10ROUNDS OF 3 MINUTES OF SHADOW BOXING
jump squats

ONLY MOVEMENT
ONLY LONG RANGE ATTACKS
ONLY CLOSE
5 rounds RANGE
of 3 minutes ATTACKS
of shadow boxing
1. only movement
FREESTYLE
2. only long range attacks
CHANGE
3. THErange
only close STACE
attacks
4. freestyle
5. change the stace
#3 VIRTUAL COUNTERATTACKING
1 ROUND OF 3 MINUTES. I THROW SINGLE PUNCHES, YOU BLOCK AND
DODGE THEM. ROUND 3 OF THE LINKED VIDEO
20 SKATER HOPS
#4
6 ROUNDS OF 3 MINUTES OF BAG WORK
ONLY MOVEMENT
ONLY LONG RANGE ATTACKS
ONLY CLOSE RANGE ATTACKS
FREESTYLE DAILy to do:
CHANGE THE STACE
THROW EACH OF THE 6 BASIC PUNCHES 30 TIMES WITH BALANCED SPEED 7-8 hours of sleep
AND POWER positive attitude
14 hour fast (water only)
#5 cardio
SHADOW BOXING WITH RESISTANCE BANDS
6 ROUNDS OF 1 MINUTE WITH 20 SEC OF REST workout
3 high protein meals
#6
1SET OF (80-90% OF MAX REPS) 1 gallon of water
1 MINUTE OF REST BETWEEN THE EXERCISES
KNUCKLE PUSH-UPS DAILy STRETCH:
SQUATS WITH A MED BALL THROW fordward fold
PULL-UPS trunk twist
SIT-UPS WITH MED BALL THROWS assisted lunge
STRETCHES Child's pose

KO BOXING PACKAGE
FINISH STRONG! SUPER IMPORTANT!
50
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LIFT #15 WARM UP:

DAY 34
3 SETS OF 8 REPS EACH EXERCISE
#1 #2

3 SETS OF 10 REPS EACH EXERCISE

#3 #4

YOU’RE COUNTING ON YOU

BENEFITS OF BOXING DAILy to do:

7-8 hours of sleep
Cardiovascular Health: Boxing enhances cardiovascular positive attitude
fitness through intense workouts, improving heart health
and endurance. 14 hour fast (water only)
cardio
Full-Body Strength: This sport engages various muscle workout
groups, leading to increased strength and muscle tone. 3 high protein meals
Stress Relief: Boxing provides an outlet for stress and 1 gallon of water
releases endorphins, promoting mental well-being.
Self-Confidence: As boxing skills progress, so does self- DAILy STRETCH:
assurance, boosting confidence inside and outside the ring. fordward fold
Self-Defense Skills: Boxing equips you with practical self-
trunk twist
defense techniques, enhancing personal safety and assisted lunge
confidence in challenging situations. Child's pose

SUPER IMPORTANT!
KO BOXING PACKAGE 51
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DAY 35
REST DAILy to do:
DON’T 7-8 hours of sleep

FORGET
positive attitude
14 hour fast (water only)

THESE!
cardio
workout
3 high protein meals
1 gallon of water

DAILy STRETCH:
RESTART fordward fold
PROGRAM trunk twist
assisted lunge
WITH BETTER Child's pose

TECHNIQUE! SUPER IMPORTANT!

KO BOXING PACKAGE 52
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Thanks for reading!

I hope you found this Ebook valuable and became a
MUCH better boxer! Your feedback is greatly
appreciated! DM us your results from this package
and refer a friend if we did well(:

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