Lesson 11 of 11 · 8 min
Put it together
After this lesson: Run a complete home workout and know how to take the next step safely.
Lead handRear handDrag an animation to turn it · tap a cue to jump to it
You know the stance, the punches, how to move and how to defend. Now make them one. Below is a complete home workout, built from everything in this Academy. Do it two or three times a week and you'll feel the difference within a month.
The workout
- Warm-up, 5 minutes: skipping or bouncing, arm circles, hip turns, a few slow shadowboxing punches.
- Stance and footwork, 2 rounds: the box drill from the Footwork lesson.
- Technique, 2 rounds: slow shadowboxing, one punch at a time, checking every point you learned.
- Combinations, 3 rounds: the combo caller below.
- Finisher, 2 rounds: 20 seconds fast straight punches, 10 seconds rest, repeated.
- Cool-down, 5 minutes: easy walking, then stretch shoulders, hips and calves.
Everything at once: punch, defend, counter
Animation: red glove is the lead hand, blue glove is the rear hand.
Training safely
- Hitting a bag? Wrap your hands and wear proper bag gloves: small hand bones break easily.
- Don't spar until a coach says you're ready. Then keep it light, with headgear, a mouthguard and a partner you trust.
- Warm up every time. Stop if something hurts sharply.
- Join a gym when you can. A good coach will spot mistakes no website can, and you'll learn faster with partners.
Try it
Full workout: combination rounds
- Warm up first (5 minutes), then start the timer.
- Throw what's called, then move: a step, a slip, or a pivot.
- After the rounds: the finisher and a cool-down stretch.
3 rounds · 2 min work · 60 s rest. Clear some space and turn the sound on.
Get ready
0:10
Combinations will be called here
Check it