Boxing Fusion

Punches thrown at air and pads, never at people — boxing shapes stitched into a bootcamp engine.

Bootcamp
Beginner-friendly
45 min
Works for 8–24 (pairs; no contact between members at any point)
1 instructor
Effort 4/5
Park, pitch or hall — each pair needs a 3×3m bubble
outdoor
boxing
cardio
partner
no-contact

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Nothing essential — the whole session runs shadow-style. If you own 6–12 pairs of gloves and focus pads, the pad rounds slot straight in. 8 cones, mats optional.

Warm-up7 min

Shoulders On

RPE 3

Setup: Loose grid facing you, arm's length plus a punch's length apart — set that spacing now and keep it all session.

How it works: Two minutes of footwork: bounce on the spot, small steps forward-back, side to side, staying light on the balls of the feet. Then open the punching machinery: big arm circles both ways, shoulder rolls, torso rotations with arms loose like ropes, neck looks, ten slow press-ups or incline press-ups. Finish with one minute of loose shadow — any punches, no targets, just moving and breathing.

What to say

“Light feet, heels kissing the ground — boxers bounce, they do not plant.”
“Rotations: let the arms swing free; the punch comes from this turn, so oil it now.”
“Loose shadow means loose — no power yet, just rhythm.”

Easier

Flat-footed steps instead of bouncing; press-ups against a partner's braced hands or a bench.

Harder

Footwork minute becomes fast feet on your whistle.

Workout12 min

The Four Punches

RPE 4–5

Setup: Two lines facing you in a chevron so everyone sees your side-on demo. Teach orthodox (left foot forward); lefties mirror you.

How it works: Build the stance first: feet staggered shoulder-width, knees soft, hands at the cheekbones, chin tucked. Then teach one punch at a time, ten slow reps each on your count: 1 jab (lead hand, straight out and straight back), 2 cross (back hand, hips turn with it), 3 lead hook (elbow up, arm makes an L), 4 rear uppercut (dip and lift from the legs). Chain them as you go: 1-1, 1-2, 1-2-3, finishing with everyone throwing 1-2-3-4 on your call. All punches at air, full extension, snap back to the cheekbones.

Common mistakes

Teaching all four punches at once — layer them or the hook becomes a swing.
Letting hands drop to the waist between punches; home is the cheekbones from day one.

Rounds: 10 slow reps per punch, then chained combos

What to say

“Chin down, hands home — every punch starts and ends at the cheekbones.”
“The cross is a hip turn with an arm attached; back heel lifts as the hips fire.”
“Hook: elbow to shoulder height, turn the whole body like opening a heavy door.”
“Snap back is faster than the punch out — the return is the defence.”

Easier

Stay on the 1 and 2 all block; smaller stances, half-speed reps.

Harder

Combinations called by number only, no demo — ears and feet must answer.

Workout13 min

Rounds & Legs

3 × [2 min shadow / 1 min squats / 1 min jacks / 30s move]RPE 7–8

Setup: Three zones marked with cones: shadow zone, squat zone, jacks zone. Group split in thirds. With pads: the shadow zone becomes a pad zone — holders show a flat target at cheek height, catchers only, swap roles halfway through each visit.

How it works: Three rounds of the loop: two minutes shadow boxing (you call combos — 1-2, 1-2-3, double jab), one minute squats, one minute jumping jacks, thirty seconds to walk zones. Shadow is work, not rest — feet moving the whole two minutes, punches at full extension. Pads version: holder calls the combo, five reps, swap.

Common mistakes

Letting pad pairs freelance hard swings — combos come from the holder's call only, five reps, swap.

Rounds: 3 loops

What to say

“Move every second of the shadow round — a moving boxer, never a statue.”
“Exhale sharply on every punch; the hiss is free power and free rhythm.”
“Squats between rounds are the fusion — legs burn, hands stay sharp.”
“Pad holders: firm wrists, meet the punch a fist's width forward, never chase it.”

Easier

Ninety-second shadow rounds; step-jacks; squats to a bench.

Harder

Add a sprawl on your whistle mid-shadow; squat jumps in round three.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

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