Boxing Workouts | Heavy Bag and Shadow Boxing Workouts

Below are a number of Heavy Bag Workouts and Shadow Boxing Workouts that will get you in great shape and enhance your boxing skills. Follow any of the workouts below and enjoy!  In many of them I use my number system for calling out punches.  Here it is below if you are unfamiliar with it.  It won’t take long before you are throwing combos and moving at a rapid pace.

Aside from the workouts below, here are some others you can try:

Longer Boxing Workouts
Virtual Padwork Workouts
Cardio Boxing Workouts
Exclusive Workouts and Training Camps
Virtual Sparring

1 = Jab
2 = Cross (straight right/straight left)
3 = Lead Hook
4 = Rear Hook
5 = Lead Uppercut
6 = Rear Uppercut
7 = Shovel Hook
8 = Overhand Right/Left
b = means a shot to the body
SL / SR means slip right or left
Pull = a head movement going back, pulling away from a punch
Duck = to go under a punch, it can be straight down or with a roll

After trying these workouts I encourage you to challenge yourself with the 3-5 day Training Camps I have in the Precision Membership.  Join at Level 4 for the most comprehensive training.

Boxing Workouts

Warm-up for Boxing

In this video, I walk you through a dynamic warm-up routine specifically designed for boxing. We start with light movements like rocking, bouncing, and shaking to loosen up your muscles and get your body ready for action. These exercises are essential for improving your mobility and preventing injuries in the ring. I guide you through shoulder rolls, light footwork, and gentle bouncing to keep your body relaxed and engaged. This warm-up is perfect for boxers of all levels, helping you prepare for more intense training by activating the right muscles and ensuring you’re ready to go.

 

Boxing Workout | 6 Rounds of Combos

In this video, I guide you through a six-round boxing workout designed to enhance both your punching power and endurance. Whether you’re on the heavy bag, shadowboxing, or using light hand weights, this session focuses on mixing combos and building muscular efficiency. Each round includes a combination of punches that you’ll practice for 30 seconds, followed by 30 seconds dedicated to developing punching power, working on simple but effective punches. This workout is designed to keep you moving, ensuring that every round pushes your boxing skills and conditioning to the next level.

 

Boxing Workouts | 10 Boxing Combos in 10 Minutes

In this video, I take you through a quick and effective boxing workout featuring 10 combos in 10 minutes. These are short, simple three-punch combinations, making it easy to follow regardless of your skill level. Beginners can go at their own pace, while more advanced boxers can push themselves harder. We’ll start with basic combos like jab-right-jab, and I’ll guide you through each sequence with clear instructions. This workout is designed to improve your speed, coordination, and technique, all while keeping the intensity high for a quick but powerful session. Let’s get started and keep those hands up!

 

Boxing Workouts | 11 Combos

In this workout, we will go through 11 simple boxing combinations that are accessible to anyone, regardless of experience level. I will guide you through each combination, calling them out by their number in my personal system as well as by technique name. This allows both beginners and more experienced participants to follow along easily. We’ll repeat each combination twice. After completing all the combos, there will be a Punchout 10-count finisher, where I’ll count to ten and you’ll throw straight punches.

 

Head Movement Boxing Workout | 300 Head Movements

Try this head movement conditioning workout! In this session, we’re focusing on an essential but often energy-consuming aspect of boxing—head movement. For many boxers, head movement can be tiring, so this workout is designed to help you improve efficiency and stamina when incorporating it into your training. By dedicating time to head movement drills, we aim to reduce the amount of energy it requires, helping you become faster, more agile, and better able to counter without draining your energy. This session includes 10 different exercises that will prepare you to keep your energy high, maintain stamina, and make head movement a natural part of your boxing technique.

 

10 Boxing Combos in 10 Minutes | Shadow Boxing Workout

In this boxing workout, I’ll guide you through a quick and intense 10-minute combo workout that’s designed to help you get the most out of your time. We’ll be working in 50-second bursts, with just enough rest to catch your breath before diving back in. Whether you have a punching bag or prefer shadowboxing, this workout is for everyone. I’ll be right there with you, encouraging you to push through each combo and keep your energy up. So, let’s get moving, stay focused, and have some fun while we sweat it out together!

 

5 Combos and Circuits | Shadow Boxing Workout

This boxing workout focuses on building foundational boxing skills while improving overall fitness. Key components of the workout include practicing basic punches (jab, cross, hook, and uppercut) and footwork drills. Strength training exercises like push-ups, squats, and core work are also integrated to enhance power and endurance. The workout alternates between rounds of shadowboxing, heavy bag work (if available), and conditioning exercises, making it a complete boxing workout designed for home training.

 

About the Author: Jason Van Veldhuysen

Jason Van Veldhuysen has been coaching boxing for the past 20 years and has been an online boxing coach for the past 15 years.  He is the founder of the Precision Striking Youtube Channel (over 1 million subscribers), as well as the founder of the Precision Striking Membership, an exclusive program that helps fighters train to their highest levels while refining their boxing skills and technique. With years of experience as an amateur boxer and a passion for teaching, Jason specializes in footwork, combinations, and drills that elevate a boxer’s overall game. Known for his clear and practical training methods, Jason has helped boxers at all levels—from beginners to competitive fighters—reach their full potential.