Introduction To Boxing for Fitness

Required Equipment and How to Prepare for Each Training Session

How to Wrap Your Hands

There are many important reasons to wrap your hands:
-to prevent friction burns caused by your skin rubbing against the inside of the boxing gloves
-to provide additional padding in the knuckle area for when you make impact with a punch
-to provide additional wrist support
-to absorb sweat

I recommend 180 inch semi-elastic or elastic wraps. Do not buy 120 inch wraps. Most sporting goods stores have everlast brand pro-style 180-inch hand-wraps which are also fine.  The title brand 180" semi elastic mexican handwraps on amazon are my favorite.  "Mexican style" just means that they are semi-elastic. 









Below is a video on how to wrap your hands. This is one of many techniques, there is more than one way, this is just my personal favorite method. 



Which Gloves to Buy

As a general rule, you should buy gloves that say "heavy bag gloves" or "heavy bag gel gloves". Make sure they do no have an open thumb.  

The second best option would be "Training gloves", "sparring gloves", or "Amateur Gloves". These styles are not as heavy or protective as heavy bag gloves but are well suited to boxing training.  Avoid "pro-fight gloves".  Avoid gloves labeled as "fitness gloves". Avoid cheap Everlast brand or UFC brand boxing gloves that you will find at your local sporting goods store.

Velcro gloves are most likely the best option for most trainees. Lace-up gloves are generally cheaper and provide the best fit/wrist support but require another person to tie them before each workout and cannot be easily removed during a workout. If you train alone or you are an absolute beginner, don't buy lace-up gloves.

You will have to purchase gloves online. I recommend,, or 


Approved brands are as follows:



-Rival Boxing


-Ring to Cage



-Cleto Reyes


-Mexican Style Everlast Brand gloves

-Winning/Grant (expensive)

-Twins/Fairtex/Boon (Thai style)

For the most part, you get what you pay for. You should be willing to spend $45-100 to get a good quality pair of gloves. 

Here is a video on which gloves I recommend:

Download video

Download video






Boxing shoes are ideal and will enable you to get more out of your workout.  With boxing shoes, you will be closer to the ground, have better traction, and have greater ankle support.  You will be able to change direction more easily and be more mobile, however, boxing shoes are not required to have a great workout.

Barefoot is also an option.  High tops or basketball shoes are also good choices.

Don't eat anything for at least 90 minutes before your workout other than a piece of fruit (apple, pear, strawberries).

If you need some extra energy, a black tea , green tea, or espresso will work. (if you are not overly sensitive to caffeine.)

Bring water and a towel, you will need it!



Which of the following styles of gloves are recommended as suitable for boxing training? (check all that apply)

  • Heavy Bag Gloves
  • Sparring Gloves
  • Training gloves
  • Fitness Boxing gloves
  • Pro-fight gloves

What is the purpose of handwraps (choose all that apply)

  • sweat absorption
  • prevents your skin from rubbing against the inside of the boxing gloves
  • wrist support/wrist stability
  • knuckle padding

What is the purpose of boxing shoes? (check all that apply)

  • ankle support
  • good grip
  • lightweight
  • thin soles, closer to the ground

You should avoiding eating for at least 90 minutes before your workout (except for a small piece of fruit)

  • True
  • false

The Boxing Stance and the Six Basic Punches

Your Boxing Stance

Boxing Stance

If you are right hand dominant, your right hand is your power hand/rear hand. You will stand with your left leg/foot forward.

If you are left hand dominant, your left hand will be your power hand/rear hand. You will lead with your right leg/foot. 

Point your lead foot toward your opponent or angle it slightly inward. 

Download video

Rear Foot Positioning

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Punch Form

You don't have to have big muscles or superhuman strength to punch with power.  Punch with your whole body: your hips, core, and shoulders should turn (rotate) with all of your punches with the exception of the jab (the only non-power punch).  Rotational acceleration of the body is more important than raw strength. 

-Exhale through the mouth or vocalize (grunt) when you punch.

-Try your best not to hold your breath.

-Try to keep your muscles (hand muscles especially) and your breathing relaxed when you are not punching

-Remember to inhale before or after throwing a combination but not during. 

-Keep your elbows in close to the body and pressed against your sides/ribs when not punching.

-It's OK to drop your arms down every few minutes to get rid of lactic acid (the burn) as long as you are out of range of getting hit

-Punch as hard as you can without sacrificing too much in the way of proper punch form (this is where it's good to have a trainer).


Download video


6 Basic Punches

This is the number system that I personally use and many other boxing trainers use, but it varies from gym to gym. Learning the numbers is less important than learning the punches.

Jab (no. 1)

Cross (no. 2)

Front Hook (no. 3)

Rear uppercut (no. 4)

Front Uppercut (no. 5)

Rear Hook (no . 6)



Basic Footwork


Download video


Stepping and Pivoting

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If you are right hand dominate, you will most likely (but not always) use an orthodox stance, with your left foot forward

  • true
  • false

If you are left hand dominant, you will most likely (but not always) use a "southpaw" stance with your right foot forward

  • true
  • false

For maximum power, you should twist your rear foot on all rear-hand punches

  • true
  • false

Which is most important when trying to generate as much punch power as possible?

  • having big muscles
  • pushing your punch as hard as possible into the target
  • leaning forward into your punches
  • rotating your entire body as quickly as possible, and generating power from your legs, hips, abdominals, and shoulders

Jab (no.1)

Jab with a step (no.1 punch)

To generate power with a jab, it is usually necessary to push off the back foot and step forward with the lead foot. The jab is the only punch not considered to be a "power punch" because it is not a rotational punch.  You don't always have to step into your jab but I recommend it if you want to achieve maximum power. Another reason to step with your jab is because your opponent will most likely move backwards to avoid getting punched. Keep your non-jabbing hand against the side of your head for protection.  

Slow Motion Jab with a step



Cross (no.2)


Front Hook (no.3)


Rear Uppercut (no.4)



Front Uppercut (no. 5)


Rear Hook (no. 6)


Common Two Punch Combos

1-2 (Jab-Cross)

1-2 (jab-cross)


2-3 (cross-front hook)

2-3 (cross-front hook)


3-2 (front hook-cross)

3-2 (front hook-cross)


4-3 (rear uppercut-front hook)

4-3 (rear uppercut-front hook)


Double Jab

double jab (1-1)


1-2 (jab-cross) is the most common and most important two punch combo

  • true
  • false

4-3 is a rear uppercut followed by a front hook

  • true
  • false

Common Three-punch combos


1-2-3 (jab-cross-hook)





2-3-2 (cross-front hook-cross)






4-3-2 (rear upper-front hook-cross)







which is the most common and essential 3 punch combo in boxing?

  • 1-2-3
  • 2-3-2
  • 3-2-3
  • 4-3-2

which combo corresponds with the rear uppercut-front hook-rear cross?

  • 2-3-2
  • 4-3-2
  • 2-3-6
  • 4-3-6

Common Four Punch Combos










1-2-1-2 (jab-cross-jab-cross)

The video below show the 1-2-1-2-1-2 (six straight punches, which is the same principle as the 1-2-1-2)







1-4-3-2 (jab-rear uppercut-front hook-cross)


Heavy Bag Training (Locked)

Heavy Bag Training

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