Ready to train like a fighter? A smart boxing workout plan combines technique, conditioning, and strength work so you develop total-body fitness and real fight skills—whether you’re boxing for fitness, self-defense, or competition.
This expanded guide shows you exactly what to do each week, plus tips to stay consistent and get better with every session.
Why a Boxing Workout Plan Works
✅ Structured balance: You train technique, conditioning, and power equally.
✅ Prevents burnout: You’ll know when to push and when to recover.
✅ Builds confidence: Each week you see real improvements in skill and fitness.
What to Include in Your Weekly Plan
-
Skill training: Shadowboxing, pad work, bag work, footwork, and defense.
-
Strength training: Legs, core, upper body, and explosive power.
-
Cardio/conditioning: Jump rope, sprints, HIIT, or roadwork.
-
Recovery: Stretching, rest days, and mobility work.
Expanded Weekly Boxing Workout Plan
Day 1: Technique + Conditioning
-
Warm-up: Jump rope 5 mins, dynamic stretches.
-
Shadowboxing: 4 rounds (focus on different combos each round).
-
Heavy bag or mitt work: 3–4 rounds.
-
Conditioning: 3 rounds of HIIT sprints or jump rope intervals (30 sec on, 30 sec off).
-
Core finisher: Plank holds or bicycle crunches.
-
Cool down: Stretch shoulders, hips, and back.
Day 2: Strength + Core
-
Warm-up: Light cardio + mobility.
-
Strength circuit (4 rounds):
-
Squats x 12
-
Push-ups x 15
-
Bent-over rows or TRX rows x 10
-
Plank hold 45 sec
-
Russian twists x 20
-
-
Optional finisher: Battle ropes or slam ball 30 sec bursts.
-
Stretch: Hips, glutes, back.
Day 3: Footwork + Defense Skills
-
Warm-up: Jump rope or ladder drills.
-
Footwork drills: In-and-out steps, lateral shuffles, pivots.
-
Shadowboxing: 3 rounds (focus on slipping, rolling, and angles).
-
Mirror work: Practice head movement and slips.
-
Core: Hanging leg raises or side planks.
-
Light stretch.
Day 4: Heavy Bag + HIIT Burnout
-
Warm-up: Shadowboxing + dynamic warm-up.
-
Bag rounds: 5 rounds x 3 mins.
-
Round 1: Jab-cross focus.
-
Round 2: Hooks and uppercuts.
-
Round 3: Body shots and combos.
-
Round 4: Power punches.
-
Round 5: Nonstop speed flurries.
-
-
HIIT burnout: 4 mins Tabata (20 sec work, 10 sec rest) of burpees, mountain climbers, or squat jumps.
-
Stretch + deep breathing.
Day 5: Strength + Explosive Power
-
Warm-up: Light cardio + shoulder/hip mobility.
-
Strength circuit (4 rounds):
-
Deadlifts or kettlebell swings x 10
-
Lunges x 10 each leg
-
Push-ups or plyo push-ups x 10
-
Battle ropes 30 sec
-
Med ball slams x 10
-
-
Cool down: Mobility and stretching.
Day 6: Sparring or Partner Drills (Optional)
-
Warm-up: Jump rope, footwork, light shadowboxing.
-
Partner drills: Mitts, defensive drills, or light sparring (3–6 rounds).
-
Focus: Timing, reading cues, staying calm.
-
Stretch: Full-body recovery.
Day 7: Rest or Active Recovery
-
Light stretching, yoga, or easy shadowboxing.
-
Hydrate, get good sleep, prep for next week.
Nutrition Tips for Boxing Training
✅ Fuel up with carbs and protein before tough sessions.
✅ Hydrate before, during, and after workouts.
✅ Eat a protein-rich meal after training to rebuild muscle.
✅ Snack on fruits, nuts, or yogurt to keep energy up.
Progression Tips
-
Log your rounds, reps, and combos to see improvements.
-
Add new combos or footwork patterns every 1–2 weeks.
-
Increase round lengths or add a round when you feel ready.
-
Stay flexible—listen to your body and adjust as needed.
Gear Essentials
✅ Quality boxing gloves and hand wraps.
✅ Jump rope and agility ladder.
✅ Heavy bag or mitts if you have a partner.
✅ Comfortable, supportive shoes for footwork.
Final Thoughts
A well-balanced boxing workout plan keeps you focused, strong, and motivated. Stick with it week after week, push yourself to learn new skills, and celebrate every win—big or small.
Ready to train smart? Grab your gloves and check out KOStudio.co for boxing gear made for women who want to feel strong, sharp, and unstoppable.
