At-Home Boxing Workouts to Make You Stronger
Here at Quiet Punch, we don’t just sell the Quiet Punch product and then leave you high and dry.
We’re all about helping you to train your body and mind to become an overall better boxer. It's important to remember that not everyone who trains in boxing is just shadowboxing or hitting a punching bag all day.
There's plenty to do, from using your Quiet Punch smart punching bag to getting into some cardio, doing sit-ups, and lifting weights.
Having said that, we know many of our customers love referring to our YouTube channel for updates to our ongoing series of at-home boxing workouts.
We are also happy to provide those resources here in written form so that any of you who need another way to refer to the information can have it.
You can keep checking this page for more resources in the future, as we will continually update it with additional workout programs.
Start Implementing This Boxing Training at Home
We’ll start out discussing a boxing workout for the particular boxing combo of jab-cross, pull, lead uppercut-cross, but we’ll build up to it slowly.
Start with the long ones and twos, alternately hitting with your left and right fists. As you’re throwing these ones and twos, keep your reach long and your chin tucked down, and remember to bounce on your toes to practice that reach and extension.
To find your range, don’t forget to give yourself some room. Take a step or half-step back from the Quiet Punch to let your arms extend out for the hits. If it feels like you’re reaching for the bag, that’s good; it’s what you want.
Now that you’ve got this system of movements down, let’s add on another: as you’re throwing your punches, keep moving your head from side to side as you bend your knees.
Add in Some Defense to Your Home Boxing Workout
So we’ve got the offense part of this workout down. Now let’s add some defense to the mix.
Get some distance from the bag, pull back to the right, and then throw a cross with your right fist.
When you pull back, bend your back knee to move your upper body away from the bag, but don’t pull with your chin up, as you might be inclined to do.
Keep your chin tucked down, and let your pulling back be on your knee.
Now, let’s make this move set even more complex: you’ll pull back, hit the two, and then hit your one. So it’s pull back, hit the cross with your right, and then jab with your left.
Adding in Lead Uppercuts
Let’s throw lead uppercuts into the workout now.
With these, keep your shoulders relaxed, and roll your punches, one on top of the other. It’s what’s called a shoeshine because the movement of your fists resembles the action of shining shoes.
The whole body works to keep delivering those uppercuts, but your shoulders should always stay relaxed.
Moving to Lead Hooks
Now, move into lead hooks. Start with one each time, but then move to two hooks, one in quick succession after the other.
When you throw hooks, keep your elbow high but parallel to the ground.
Once you have a pretty good rhythm down for your lead hooks, work in this system: hook-hook, cross, or three, three, two.
That’s two hooks with your left fist and the cross with your right.
Next, you can work on both your hooks in one exercise by throwing a three and then a four, or a lead hook followed quickly by a rear hook. Be sure to keep your elbows high but then bring your arms back down tightly in front of you.
Hooks and Uppercuts
Move now to hook-hook, uppercut-uppercut. That’s three-four and a quick five-six.
As you’re punching, be sure to twist your body to go with your moves, and exaggerate your leg turns so you’re sure you’re doing it.
Work on your jab again now, but with an added change.
This time, instead of doing the one-two, go for the jab, pull back, and then throw the cross.
Work in a Boxing Combo
We’ll get into the full boxing combo now, keeping it simple to start.
It will be one-two, pull, two, or a jab-cross, pull, and then another cross.
Recall that, on the pull, you should be bending your back knee. Make the move obvious so you do it correctly.
Now, we can add in more moves. We’ll go one-two, pull, two-five-two, or jab-cross, pull, cross, lead uppercut, cross.
Repeat this over and over until you remember the sequence and master the whole combo. You can even consider this a homework assignment: go away on your own and practice, practice, practice.
Once you’ve gotten this combo down, watch this space as we update it with even more easy-to-understand at-home boxing workouts, all of which you can do with your Quiet Punch, your doorway punching bag!
Ready for the next phase of our at-home boxing workout? We’re going to work on doing some long punches now.
First, you want to get a nice distance from your bag. Try to stand back as far from your smart heavy bag as you can while still being able to touch it with your arm fully extended.
Get on your toes as you begin throwing punches. You want to focus on your range while doing this. You should be reaching for your bag as you punch, but still keeping your elbows tucked in nice and tight.
Double-Jab Long Punches
Now that you’ve gotten the hang of throwing long punches an arm’s distance from your bag, let’s work on double jabs.
While staying the full arm’s length from the bag, keep your arms up nice and high. When throwing a double jab, your fist should make a smooth half-rotation inward, so that your knuckles are pointing straight up.
Each time you throw a double jab, you should be striking the bag twice in a row before pausing. When boxing training at home, remember to continue emphasizing range. With long punches, you always want to be reaching when you strike.
Double-Jab Into Cross-Slip-Cross Combo
Once you’re comfortable doing double jabs at this distance, we can begin to add in more moves. Follow up a double jab using one fist with a cross using the other.
Use your punch tracker to keep that rhythm in your head: one, one, two. One, one, two. One, one, two.
Again, after a while you’ll want to change it up. This time we’re going to add a slip. After your first cross, slip to the rear side, then come back up with another cross using the same fist.
One, one, two, slip, two.
One, one, two, slip, two.
One, one, two, slip, two.
Again, when doing this boxing workout at home, make sure to always be reaching with every punch, while keeping your elbows tucked in and your chin down.
Lead Uppercut Into Hook & Cross Combo
Keeping your arms up nice and high, let’s try a slightly more complex combo. We’re going to start with an uppercut and, once more, you’re going to want to shoot that uppercut from a distance.
Key to throwing good uppercuts is keeping your shoulders loose and relaxed, rotating them with each punch. And, of course, you should always be reaching.
Get in a few consecutive uppercut strikes so you get the feel for it, then we’re going to follow it up with a lead hook. So we’re doing a number five, followed immediately by a number three with the same fist.
Again, repeat this rhythm a few times: five, three. Five, three. Five, three.
From there, we’re going to throw in a number two cross with the opposite fist.
Five, three, two.
Five, three, two.
Five, three, two.
Focus on keeping your rhythm, keeping a good pace, and keeping a distance from your bag so that you’re reaching with every punch. When you’re comfortable with this combo, add in a little defense. Try slipping to the rear after your cross, then coming back with another cross.
Five, three, two, slip, two.
Lead Hook and Rear Hook Combo
Another long-punch combo you might want to work on is a simple lead hook-to-rear hook. Remember to get your elbows nice and high when you’re throwing your hooks. Practice your lead hook a few times, then follow it up with a rear hook.
Three, four. Three, four. Three, four.
During your home boxing workout, feel free to play around with different punches and combinations once you’ve got a handle on the ones outlined above. Try running your feet, staying nice and light on your toes as you throw your punches, and don’t forget to slip to the rear in order to practice defense.
Most importantly, when working on long punches, focus on maximizing your range. If you start to get too close to your bag, back up and start again. Last but not least, don’t forget to keep watching this space for more simple but effective at-home boxing workout exercises.
Let’s start out with some long ones and twos. Remember when throwing long punches, you should always be reaching for your smart heavy bag punch tracker. Stay bouncing on your toes, and keep your chin tucked down and your elbows in.
Warm up by throwing some nice, clean jabs and crosses until you have a good rhythm going. After a while, you’ll want to start adding in a slip after each cross: one, two, slip, two.
Repeat this until you’re ready to begin practicing your slips.
The idea behind a slip is to dodge an opponent’s jab. It’s not just about moving your head to the side to avoid a punch, however. Think of slips almost as small crunches; as you move your head to the side, keep it low and hold your fists up in front of your face. Drop down low, tightening your abs while you shift your weight from leg to leg.
Follow up four punches with four slips. One, two, one, two. Slip, slip, slip, slip.
Repeat this several times to familiarize yourself with the slip enough that you can smoothly integrate it into your repertoire.
Uppercut and Jab Routine
After repeating the above routine (four punches followed by four slips) a few times, let’s move onto a similar routine, but this time focusing on hooks and jabs. Remember when performing uppercuts, you still want to be hitting the center of the bag, not the underside.
As you work the bag, you want to work on emphasizing speed and fluidity. Again, it’s important to maintain a good rhythm.
Start with four uppercuts, then follow that with four hooks. Up, up, up, up. Hook, hook, hook, hook.
Jab, Cross, Pivot, Rear Hook, Double-Jab, Cross Combo
After you’ve warmed up your jabs, crosses, and slips, you’re ready to practice a new combo. For this one, you’re going to want to start with a jab and a cross. Then, you’ll squat down to slip, then pivot with your right leg pulling back so that you’re facing your opponent in profile.
Still in this position, throw a rear hook. Then immediately follow that with two jabs and finally a solid cross.
This is an involved sequence of punches, so don’t worry if you stumble the first few times. Just repeat the sequence in your head until you find your rhythm. The smart punching bag is a great help in this case.
Jab, cross. Slip, pivot. Rear hook. Jab, jab. Cross.
Go slow at first, then gradually increase your pace until you are able to execute this combo cleanly and confidently.
To keep you on your toes, once you’ve mastered the above combo, mix things up by reverting back to the four uppercuts, four jabs routine a few times. Then go back into the combo.
Keep repeating the sequence until it comes naturally. Don’t forget to move your feet. Keep bouncing on your feet, but make sure to maintain a good distance between yourself and the bag. Once again, always be reaching with your punches.
Building Longer Combos, One Punch at a Time
To warm yourself up for your boxing workout at home, start out by throwing some straight shots mixed in with a few long uppercuts.
Remember, when using your doorway-mounted smart punching bag, it’s important to keep a good distance from your target and to aim your uppercuts at the center of the bag, not at the bottom. You always want to be reaching with your punches.
Start With a Double-Jab, Cross Combo
After a few short reps, it’s a good idea to change things up with a double jab/cross combo. When throwing your double jab, make sure that you’re bouncing on your toes to help keep your rhythm. Once you’ve thrown a few double jabs, you’ll want to start punctuating them with a cross.
One, one, two. One, one, two. Remember to pivot on your backfoot while throwing your cross. Try not to tighten up too much. The key to any good punching bag workout is staying loose and keeping your energy up.
Add an Uppercut and Another Cross
Now that you’re comfortable with the basic double-jab, cross combo, let’s start adding onto it in order to build a longer, more complex combo. For the next phase of our home boxing workout, follow your cross with a lead uppercut, then another cross. The full combo at this point should go like this: one, one, two, five, two.
Repeat that combination as many times as it takes for you to get the rhythm down. One, one, two, five, two. One, one, two, five, two.
As your combo gets longer, it’s important to remember your form. Angle your uppercuts so right go into the center of the heavy bag punch tracker, not the bottom. Always be reaching. Bounce on your toes. Pivot with your backfoot during the cross. Stay loose.
Let’s Try A Short One: Triple Hook Combo
Here’s another, shorter combo that’s easy to build up one punch at a time. First, keep your hands up nice and high, and give the bag two lead hooks. That’s two hooks with the same hand, your dominant hand, one right after the other.
This is a good way to practice form and technique; when going for a hook, you want to make sure you’re getting your elbow up nice and high, but also at a straight 90-degree angle. At the same time, keep your other hand up protecting your face
If you’re feeling comfortable with the form of your lead hooks, you can begin expanding the combo by following up those two lead hooks with a rear hook. Three, three, four. You’ll want to accentuate that final hook, so don’t be afraid to put a little extra power behind it.
Another important thing to keep in mind during any at-home boxing workout is to always work on your breathing. Exhale sharply through the nose every time you throw a punch.
When developing long combos, the most critical thing is mastering every individual part next before moving onto the next. Don’t rush yourself. If you’re having trouble with any portion of a combo, it’s okay to take some extra time to practice it.
Repeat the motions until they become muscle memory. Once they become second nature, you’ll be ready to grow your combo even more.
Tips for Slipping and Rolling Defense
For today’s boxing workout at home, we’re going to focus on some combos and exercises that make use of rolling and slipping.
These are all important aspects of boxing defense, and integrating these moves in between your punches will go a long way towards expanding your boxing repertoire.
Slipping and Rolling
Before we start with our combos, let’s get warmed up by practicing our slips and our rolls. Start by stepping away from your doorway punching bag and getting into the proper boxing stance. As always, make sure your hands are up in front of your face.
To practice slipping during an at-home boxing workout, you want to shift your weight to your one leg slightly, while slightly bending the knees and moving your head and chest to one side. You want to practice doing this in both directions, to the left and to the right.
The purpose of slipping is to dodge your opponent’s punches, which gives you more opportunities for offense than blocking.
Once you’ve practiced your slips, it’s time to try a few rolls. Rolling is similar to slipping, but instead of moving your head and chest, the focus is on moving your shoulder out of the way of an incoming hit. This is where the term “roll with the punches” comes from.
Rolling also requires more of a pronounced crouch, but make sure not that you’re dropping straight down, not bending over. The idea is to duck under an opponent’s punches, then pop back up with one of your own.
Working Slips and Rolls Into Combos
Once you are warmed up, it’s time to start attacking your Quiet Punch smart punching bag. Start with some sharp one-two, one-two, jab-cross combos. After you’ve gotten a nice pace, it’s time to begin integrating slips and rolls into your combos.
Here’s a good one to start your punching bag workout with: try a one-two, slip, one-two-three combo. That’s a jab and across, followed by a slip, then another jab, another cross, and a lead hook.
When slipping after a cross, you want to slip in the same direction your cross is coming from. Since a cross is thrown with your rear hand, that means slipping to the left if you’re right-handed or to the right if you’re a southpaw.
Let’s give it a try. Repeat the combo a few times until you get it down: one-two, slip, one-two-three. One-two, slip, one-two-three. One-two, slip, one-two-three.
As always, remember to never stop moving. Stay agile throughout the combo; even when you’re doing a home boxing workout solo, pretend that punches are always coming at you. That means bouncing on your toes in between punches, and continue to keep your hands up at all times.
Now let’s modify our combo to a bit incorporate some rolls. Here’s a longer combo that will give your punch tracker plenty to keep up with: one-two, slip, two-three, roll, three-two-three. That’s a jab-cross combo, followed by a slip, followed by a cross-lead hook, then a roll, before finishing with a lead hook into a cross into one last lead hook.
One-two, slip, two-three, roll under, three-two-three.
Keep your movements nice and sharp. Practice this combo as many times as it takes for you to get the rhythm. Remember to go at your own pace. Once you become comfortable integrating slips and rolls into your, you’ll be able to improvise more easily and your agility will increase considerably.
Using Jabs as a Foundation for Combos
Jabs are the simplest, most basic punch in boxing’s arsenal, but that also makes it a powerful foundational tool both for building offensive combos and augmenting defensive maneuvers.
As part of today’s home boxing workout, we’ll be attacking our Quiet Punch doorway punching bag with a flurry of jabs, interspersed with some crosses, hooks, and uppercuts. We’ll also practice incorporating movement into our jabs, in order to turn ourselves into moving targets that opponents will struggle to hit.
Warming Up with Jabs and Crosses
As always, it’s important to begin your punching bag workout by warming up. For now, focus on throwing alternating jabs and crosses until you get your heart rate up and fall into a good rhythm.
Of course, you should remember to bounce on your toes while punching, and always keep a good distance from the bag. You want to be reaching for your punches, fulling turning your arms so that your knuckles are horizontal when they make contact with the bag. Keep your chin down and return your fist to the side of your face after each strike.
Sprinkling in Hooks and Uppercuts
After you’ve built up a nice rhythm of ones and twos, you can begin mixing in threes, fours, fives, and sixes (lead hooks, rear hooks, lead uppercuts, and rear uppercuts). Try repeating this combo for a while: one-two, five-six, three-four.
One-two, five-six, three-four. One-two, five-six, three-four. One-two, five-six, three-four.
Make sure to consult the punch tracker to make sure you’re maintaining a steady pace. This warm-up will help refresh your muscle memory for today’s advanced combo, allowing you to execute all your punches with fluidity and speed.
Making Use of Moving Double Jabs
One trap that’s all too easy to follow into during boxing practice is to stay glued to one spot, throwing all your punches from a fixed position. When you’re in the ring with an opponent, though, they won’t be standing there waiting for you to hit them. They’re going to be circling you, dodging you, rushing you.
You need to do the same.
A good way to practice for a mobile opponent is with moving double jabs. Here, you want to make like Ali: “float like a butterfly and sting like a bee.” That means moving from side to side, as well as back and forth, in between fast, impactful hits.
Fire off two jabs in quick succession, then hop back to avoid your imaginary opponent’s counterattack. Move to the left. Close the distance again, then fire off two more jabs in quick succession. Move to the right.
To get an extra bit of power and close the distance faster when going in for your jabs, make sure to push yourself off your back foot. You really want to work those calf muscles.
Four Jabs Into Cross-Uppercut-Cross Combo
Now that you’ve gotten the hang of moving double jabs, let’s see about using them in a combo. For today’s boxing workout at home, we’re going to go in on our Quiet Punch smart punching bag with a moving double jab, followed immediately by another moving double jab.
From there, we’ll come back at the bag with a cross, a leader uppercut, and another cross. When executed well, this combo will send an opponent flying.
Here we go: jab-jab, move back and to the left, jab-jab, move back and to the right, cross-uppercut-cross.
One-one, one-one, two-five-two. Repeat this combo as many times as you need until it begins to feel natural. Remember to pick up your feet when moving; don’t just lean. Don’t just think of moving jabs as punches, but as a mixture of punching and footwork.