When it comes to regularly working out and staying in shape, some people find that boxing movements and repetitions are what gives them the best result. Designed to make you feel empowered and strengthen your muscles and stamina in the process, boxing is an excellent workout technique to add into your regular regime.

Practising these moves does not necessarily mean that you are aiming to become a professional boxer, you can just do these recreationally as part of your training schedule. Accompanied with a healthy balanced diet, these types of exercises can easily be worked into your schedule and will provide you with noticeable results, no matter what your end goal is.

So, within this article we wanted to share with you some easy drills which you can do anywhere at all. As you do not need to go to the gym to perform these routines, you will find that you are able to fit them into your day to day plans effortlessly which is why boxing drills are so popular.



Before we get into the technical moves of boxing, we can start by looking at the equipment you may need or use. If you are attending the gym for your workout, you can either train with a sparring partner or as part of a class.

Within this program you will have access to boxing gloves and pads. And what you would do is in your pairs one will have the gloves and one will have the pads and you will alternate to whoever is punching first and who is providing resistance. This way you can practice fully what it is like boxing with the full equipment and as you can swap between, you can either test your power by punching or strength by deflecting your partners work.

You can also purchase wraps to be worn underneath the boxing gloves for protection. And you can also get other apparatus for boxing which would protect your head and teeth for when you progress further into following your passion of becoming a professional boxer.

However, if you are just doing this recreationally you do not necessarily need any equipment as the workout movements focus on the tightness of your core, the accuracy of your throw and the rotation of the hips. Through all of these key tips you learn in your drills you will also develop a strong sense of grounding which means you can balance easily.


A jab is one of the core moves in boxing and it allows you to intimidate your opponent and is used mainly for its speed. To do this you would take your stance with one foot slightly in front of the other, keeping your weight on your toes. From here you would punch forwards with your arm closest to the opposition in a straight line.


With the cross it is similar to the jab however you use the opposite arm which is further away. This therefore means you get a greater pull in strength to launch the punch forwards. Due to this fact, this move is most commonly used for a hard forward approach to your opponent. It is also ideal that when striking forwards your hips rotate slightly to allow the arm to come through accurately.


For a hook you would take your boxing stance as mentioned before. However, for this you would use your furthest away arm like in the cross, but the punch itself will be on a curve to hit the opponent from the side. And with your torso it works in a similar way to the crosses. As you are able to hit from the side, this move is perfect for up-close contact whereas the crosses and jabs are catered more for a distance hit.


Like a hook, an upper cut will be performed with a curved arm which is the one furthest away from the target. This move however will be approached from underneath and almost make a U shape as it follows through. And that is where this element of boxing gets its name. Also, like the hooks, this is preferred for a closer contact with your opponent as you can used your power and strength to strike quickly.


Now we have looked into what each core element of boxing does and how it works, we can look at how you can incorporate this into a routine. Known as combinations, two or more of these moves can be performed swiftly after the other just by shifting your weight slightly and swinging from the other direction. Combinations are a fantastic way to fine tune your elements as well as work on all of your core and arm muscles in one workout.

Whether these are done alongside a partner or solo, you will most certainly feel the burn after a few reps. Due to the strength and agility needed when boxing, you are able build muscle plus there is an added bonus of weight loss the more frequently it is performed. Below are just a few ways that these elements can be linked together:

  • Jab, Jab, Cross
  • Jab, Jab, Hook, Hook
  • Jab, Hook, Cross, Hook
  • Jab, Upper-Cut, Cross, Upper-cut

As well as combinations you can also repeat a move over and over to improve your accuracy and agility over time.

Have you Tried Any of These Exercises?

Above we have looked into three drill movements which can be easily integrated into your workout regime. And to provide you with an idea of how each exercise can be linked together, you can refer to this article when planning your go-to regime.

We would love to know your opinions on the boxing workout drills discussed above. So find us over on social media and chat to us! Have you tried and tested any of these elements and how do you feel about them? Are they something you do regularly or are they something you do on the off chance when you want to mix things up?

Don’t forget that you can view our online store called Sports Fitness where you can get your hands on a range of boxing accessories to assist you with your workout journey!

This article was written exclusively for Sports Fitness by Loren Astbury