Sport
Boxing
Rotational power, shoulder endurance and legs that last twelve rounds.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Boxing movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 239 movements in these sessions
- 4 Corners Side Step
- 45 Degrees Step Out
- 90 to 90 Stretch
- Ab Mat Sit-Up
- Abdominal Stretch
- Above Head Chest Stretch
- Agility Ladder Advanced Hop Position
- Agility Ladder Lateral Movement with Double Hop
- Agility Ladder Skipping 2 Touches
- Air Bike
- Air Bike (Alternate View)
- All Fours Quad Stretch
- Alternate Leg Raise with Head
- Alternate Punching
- Alternating Dumbbell Renegade Rows
- Alternating Kettlebell Bent Over Rows
- Alternating Lunge with Rotation
- Alternating Plank Lunge
- Alternating Step Out
- Ankle Circles
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Armless Prayer Stretch
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Assault Airbike Fast Speed
- Assisted Chin-Up on a Bench
- Back and Shoulder Stretch
- Back Pec Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Dynamic
- Back Stretch Standing with Bench
- Back Supported Hanging Knee Raises
- Backward Abdominal Stretch
- Band Hammer Grip Incline Bench Two Arm Row
- Band Kneeling Lat Pulldown (Alternate View)
- Barbell Bench Lateral Step-Up
- Barbell Step Up Balance on Box
- Barbell Step-Ups
- Barbell Z Press
- Battle Rope Double Arm Slams
- Bench Alternating Step Ups
- Bench Decline Ab Sit-Ups
- Bent Over Row Resistance Band
- Bicycling - Stationary
- Bodyweight Box Jumps
- Bodyweight Kneeling Hold to Stand
- Bodyweight Squat Jumps
- Bodyweight Standing Back Stretch
- Bodyweight Standing Military Press
- Bodyweight Standing Military Press Wall Supported
- Bodyweight Step-Up on Step Box
- Bodyweight Wall Squat
- Box Jump Squats
- Boxing
- Boxing Jab
- Boxing Left Hook
- Boxing Left Uppercut
- Boxing Right Cross
- Boxing Right Hook
- Boxing Right Uppercut
- Brazilian Crunches
- Calf Push Stretch with Hands Against Wall
- Cat Pose
- Ceiling Look Stretch
- Chest Out Hands Behind (Hold)
- Chest Supported Dumbbell Rows
- Childs Pose (Beginner)
- Chin-Up (Isometric and Negative)
- Clap Push Ups
- Close-Reverse Grip Chin-Up
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Commando Pull-Up
- Control Balance
- Copenhagen Plank
- Core Stretch
- Corner Wall Chest Stretch
- Counterbalanced Skater Squat
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Elbow to Knee
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Crossover Mountain Climbers
- Crunch (Arms Straight)
- Crunches
- Cuban Press
- Decline Bench Full Sit Up
- Decline Levitating Sit Ups Bodyweight
- Decline Sit Up
- Diagonal Punch
- Double Jump Squat
- Double Kettlebell Windmill
- Double Punch Front Leg Lift
- Dumbbell Alternate Side Press
- Dumbbell Bench Seated Press
- Dumbbell Bicep Curl to Shoulder Press
- Dumbbell Jump Squats
- Dumbbell Jumping Squat
- Dumbbell Lying External Shoulder Rotation
- Dumbbell Renegade Rows
- Dumbbell Scott Press
- Dumbbell Seated Alternate Press
- Dumbbell Seated Reverse Close Grip Press
- Dumbbell Single Leg Step-Up
- Dumbbell Standing Calf Raise on Step
- Dumbbell Step Ups
- Dumbbell Step-Up with Knee Raise
- Dynaband Rows
- Dynamic Back Stretch
- Eagle Arms Chin Into Chest
- Easy Pose
- Elliptical (Cross Trainer)
- Exercise Ball Seated Quad Stretch
- Extension and Inclination Neck Stretch
- External Rotation
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Incline Dumbbell Raise
- Front Plate Raise
- Front Shoulder Stretch with Bar
- Hip and Quad Stretch
- In and Out Squats Jump Bodyweight
- In and Out Squats Jump Bodyweight (2)
- Inverted Row with Straps
- Jogging
- Jogging Incline
- Kettlebell Bent Over Rows
- Kettlebell Half Kneeling Shoulder Press
- Kettlebell Step Up
- Kettlebell Turkish Get Up
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine Kneeling Twist
- Lat Pulldown
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lunge Front Kick
- Lunge to Knee Drive Left Bodyweight
- Lunge to Knee Drive Right Bodyweight
- Lying (Prone) Abdominal Stretch
- Lying Bench External Shoulder Rotation
- Lying Bench Internal Rotation Stretch
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance
- Lying Knee Roll-Over Stretch
- Lying Quad Stretch
- Medicine Ball Chest Throw with Abs
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Palm Up Palm Down Rotation
- Parallel Arm Shoulder Stretch
- Pigeon Pose
- Plank Lunges
- Plate Internally Rotated Rear Delt Fly
- Press Up Plank
- Pretzel Stretch
- Pull Up Normal Grip
- Pulldown Row (High Row)
- Puppy Pose
- Pyramid Pose - Parsvottanasana
- Reaching Lat Stretch
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Reclining Pigeon Pose
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Reverse Crunches
- Reverse Dumbbell Lunges Off A Step
- Reverse Shoulder Stretch
- Revolved Side Angle Pose with Prayer Hands
- Revolved Side Angle Pose with Prayer Hands Beginner
- Rising Stomach Stretch
- Rocket Jump
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Arnold Press
- Seated Dumbbell Neutral Grip Side Raises
- Seated Dumbbell Shoulder Press
- Seated Floor Crunches
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Spinal Twist (Advanced)
- Seated V Up
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Side to Side Punch
- Single Arm Kettlebell Rows
- Single Arm Seated Dumbbell Shoulder Press
- Single Arm Standing Dumbbell Shoulder Press
- Situps
- Ski Ergometer Cross Country Ski Alternating Arm Pull
- Ski Ergometer Cross Country Ski Alternating Arm Pulls
- Ski Ergometer Cross Country Ski Flyes
- Ski Ergometer Cross Country Ski Jump Squat Pull
- Ski Ergometer Cross Country Ski Kneeling Reverse Fly Pull
- Ski Ergometer Cross Country Ski Reverse Fly Pull
- Ski Ergometer Cross Country Ski Reverse Lunge Pull
- Ski Ergometer Cross Country Ski Squat Wide Lat Pull
- SkiErg
- Skipping
- Sled Row
- Squat Jumps
- Squat Jumps (Barbell)
- Standing Barbell Twist|seated-barbell-twist
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- Standing Front Barbell Raise Over Head
- Standing Lateral Stretch
- Standing Overhand Shoulder Stretch
- Standing Palm-In One-Arm Dumbbell Press
- Standing Palms-In Dumbbell Press
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Side Slope Stretch
- Standing Single Arm Neutral Grip Dumbbell Shoulder Press
- Standing W Press
- Straight Arm Pulldowns Bar Attachment
- Suspension Trainer with Grips Chin-Up
- Suspension Trainer with Grips Pull-Up
- TRX Pike
- Tyre - Press Up Plank
- Upward Rotation Bent Arms
- Upward Stretch
- Walkout
- Wall Balls
- Wind Bike
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
WORKOUT ANIMATION45 Degrees Step Out
- 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
WORKOUT ANIMATIONControl Balance
- 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.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Sport tier
Trained for the thing you play at the weekend.
-
Start here
-
-
-
-
-
-
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.