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At-Home Boxing Workouts for Your Quiet Punch

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 use your Quiet Punch smart punching bag to its greatest potential to practice your boxing skills, strengthen your body and mind, and help you to feel better overall as a person.

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.

Use Your Quiet Punch for This Boxing Training at Home

We’ll start out discussing a 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.

woman boxing with bare fists

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.

Jab-Cross

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!

 

Long Punches

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.

woman boxing while wearing gloves

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.

bare fist throwing a punch while boxing

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.

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Track your workout with our free mobile app.
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Includes Free Shipping
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Buy Quiet Punch w/ Sensor
Have a question? We're here to help!
Product Details
Hand-made durable soft foam punching pad
Welded telescoping bars
Custom smartphone holder
Bluetooth punch-tracking sensor
Features
Fits any standard 28" - 36" doorway
Simple 60-second setup
Engineered to produce minimal structural noise
1-Year limited warranty
100% customer satisfaction guarantee
Technology
Free mobile app
100+ hours of free video workouts
Track your workouts
Compete against or train with our boxing community
Workout Programs
Video library includes free classes for every skill-level
Live Classes: 20-minute app-powered workouts
Free Zoom personal group training
Buy Quiet Punch w/ Sensor
Explore
* Phone and computer not included