A Beginner Boxing Workout for Abu Dhabi
If you've never boxed, the first session is the hardest mental hurdle — not the physical one. Here's a structured 45-minute beginner workout you can run today.
Warm-up (10 min)
Skipping rope: 3 rounds of 2 minutes with 30 seconds rest. Add shoulder rotations, hip openers and easy cervical mobility between rounds. Goal: a light sweat and a moving heart rate before you put gloves on.
Technique (15 min)
Stance and guard. Jab from the lead hand. Cross from the rear hand. Practise the 1–2 in front of a mirror or shadow box for three 2-minute rounds. Focus on returning the hand to the chin every time.
Bag work (15 min)
Five 2-minute rounds on the heavy bag with 1 minute rest. Round 1: jab only. Round 2: 1–2. Round 3: 1–2 + lead hook. Round 4: free combinations. Round 5: hard, all out.
Finisher (5 min)
Ten burpees, then 30 seconds of rope, repeated for 5 minutes. Stretch shoulders and calves to finish.