Boxing
Rotational power, shoulder endurance and legs that last twelve rounds.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Boxing workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Boxing24 sessions · 144 main slots View group
- Full Body: 37 main slots
- Shoulders: 31 main slots
- Neck: 24 main slots
- Quadriceps: 22 main slots
- Middle Back: 12 main slots
- Lats: 12 main slots
- Abdominals: 2 main slots
- Obliques: 2 main slots
- Calves: 2 main slots
- 45 Degrees Step Out
- 4 Corners Side Step
- Agility Ladder Advanced Hop Position
- Agility Ladder Lateral Movement with Double Hop
- Agility Ladder Skipping 2 Touches
24 workouts
- Boxing — Boxing Conditioning, Week 1 Day 1 (Advanced)
- Boxing — Boxing Conditioning, Week 1 Day 1 (Beginner)
- Boxing — Boxing Conditioning, Week 1 Day 1 (Intermediate)
- Boxing — Boxing Conditioning, Week 1 Day 2 (Advanced)
- Boxing — Boxing Conditioning, Week 1 Day 2 (Beginner)
- Boxing — Boxing Conditioning, Week 1 Day 2 (Intermediate)
- Boxing — Boxing Conditioning, Week 2 Day 1 (Advanced)
- Boxing — Boxing Conditioning, Week 2 Day 1 (Beginner)
- Boxing — Boxing Conditioning, Week 2 Day 1 (Intermediate)
- Boxing — Boxing Conditioning, Week 2 Day 2 (Advanced)
- Boxing — Boxing Conditioning, Week 2 Day 2 (Beginner)
- Boxing — Boxing Conditioning, Week 2 Day 2 (Intermediate)
- Boxing — Boxing Conditioning, Week 3 Day 1 (Advanced)
- Boxing — Boxing Conditioning, Week 3 Day 1 (Beginner)
- Boxing — Boxing Conditioning, Week 3 Day 1 (Intermediate)
- Boxing — Boxing Conditioning, Week 3 Day 2 (Advanced)
- Boxing — Boxing Conditioning, Week 3 Day 2 (Beginner)
- Boxing — Boxing Conditioning, Week 3 Day 2 (Intermediate)
- Boxing — Boxing Conditioning, Week 4 Day 1 (Advanced)
- Boxing — Boxing Conditioning, Week 4 Day 1 (Beginner)
- Boxing — Boxing Conditioning, Week 4 Day 1 (Intermediate)
- Boxing — Boxing Conditioning, Week 4 Day 2 (Advanced)
- Boxing — Boxing Conditioning, Week 4 Day 2 (Beginner)
- Boxing — Boxing Conditioning, Week 4 Day 2 (Intermediate)
02 Hiit12 sessions · 60 main slots View group
- Abdominals: 25 main slots
- Quadriceps: 16 main slots
- Chest: 9 main slots
- Lats: 4 main slots
- Full Body: 4 main slots
- Obliques: 1 main slots
- Shoulders: 1 main slots
- Control Balance
- Kettlebell Turkish Get Up
- Plank Lunges
- Press Up Plank
- SkiErg
12 workouts
- Boxing — HIIT, Week 1 Day 3 (Advanced)
- Boxing — HIIT, Week 1 Day 3 (Beginner)
- Boxing — HIIT, Week 1 Day 3 (Intermediate)
- Boxing — HIIT, Week 2 Day 3 (Advanced)
- Boxing — HIIT, Week 2 Day 3 (Beginner)
- Boxing — HIIT, Week 2 Day 3 (Intermediate)
- Boxing — HIIT, Week 3 Day 3 (Advanced)
- Boxing — HIIT, Week 3 Day 3 (Beginner)
- Boxing — HIIT, Week 3 Day 3 (Intermediate)
- Boxing — HIIT, Week 4 Day 3 (Advanced)
- Boxing — HIIT, Week 4 Day 3 (Beginner)
- Boxing — HIIT, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Boxing, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 27 sets
- Week 1 · Day 26 exercises · 27 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 2 · Day 16 exercises · 27 sets
- Week 2 · Day 26 exercises · 26 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 3 · Day 16 exercises · 26 sets
- Week 3 · Day 26 exercises · 26 sets
- Week 3 · Day 35 exercises · 25 sets
- Week 4 · Day 16 exercises · 26 sets
- Week 4 · Day 26 exercises · 26 sets
- Week 4 · Day 35 exercises · 25 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 26 sets
- Week 1 · Day 26 exercises · 27 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 2 · Day 16 exercises · 27 sets
- Week 2 · Day 26 exercises · 27 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 3 · Day 16 exercises · 27 sets
- Week 3 · Day 26 exercises · 26 sets
- Week 3 · Day 35 exercises · 25 sets
- Week 4 · Day 16 exercises · 27 sets
- Week 4 · Day 26 exercises · 26 sets
- Week 4 · Day 35 exercises · 25 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 32 sets
- Week 1 · Day 26 exercises · 31 sets
- Week 1 · Day 35 exercises · 27 sets
- Week 2 · Day 16 exercises · 31 sets
- Week 2 · Day 26 exercises · 31 sets
- Week 2 · Day 35 exercises · 27 sets
- Week 3 · Day 16 exercises · 31 sets
- Week 3 · Day 26 exercises · 31 sets
- Week 3 · Day 35 exercises · 27 sets
- Week 4 · Day 16 exercises · 31 sets
- Week 4 · Day 26 exercises · 32 sets
- Week 4 · Day 35 exercises · 27 sets
What this block is
Boxing runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
The rest of the Sport tier
Trained for the thing you play at the weekend.
Browse another tier
Want boxing built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Sport tier · the whole library.