Transform Your Body in 30 Days: The No-Equipment Home Boxing Blueprint!

Hey guys, welcome to my 4 week boxing program. Well, in this program, you will be focusing on getting stronger, fitter and more disciplined. By the end of this program, not only will you improve your physical condition, but also develop a mental toughness which you can apply in all areas of your life, such as like starting a business or making money, relationships, etc, etc. Everything you want. This program is designed to challenge you and push you out of your comfort zone. But don't worry, we'll be with you every step of the way. So please follow me on Instagram at Phook Can Box and I hope I'll see you on the other side. Thank you. So this is the preview of how the drill would look like if I was to do it. So I'm going to give myself two minutes. I'm going to do the drill. So the drill is cross hook, pull back, cross hook. Or one, two, pull back, two, three. So that's the drill. And I'm going to give myself two minutes to do that drill. And this is what it looks like. And this is what it should look like. Two minutes. All right, here we go. Always moving around. Mix it up. Head movements. This is like show boxing, right? Just moving around. I'm moving myself. Make it harder for them to hit me. I can jab if I want to. Take your time. Don't rush. Always moving, always on the toe. It's a good workout. All right, time. Two minutes is up. I've stopped the time. Give myself a break. 30 seconds or a minute if you have to. While you're on the break, watch the next video and repeat the workout. And that's it. A bit warming up now. So let's do 50 jumping jacks. You want to have your rear back leg back like this. Facing diagonally. Softening your knees. Bend your knees like this. You know, you want to have good balance. Make sure it's balanced. Have your hands up. Elbows tucked in. Chin down. And that's it. If I want to go to my left side, I step my left foot first. And follow by my right foot. Left, right. If I want to go to the right side, right foot first. Then follow by your left foot. Right, left. Same with forward and back. Forward, back. If I want to go back, back foot first. Just like that. I have my left foot to the direction I want it to go to. And skip with the ball of my feet. If I wanted to go right side, right leg first. Same thing if I wanted to go forward. Skip, skip. You want to imagine you step on a cigarette and you want to cut it out like this, right? So you want to twist and bring your leg back like this. So if I want to pivot to the other side, I will just bring my back foot forward like this. All right? Just like that. This is a pendulum step. In, out. Right? Just like this. It's not that. It's not jumping up and down. Pop in, pop out. If I wanted to shift to my right side, I bring my right foot forward first. Follow by left, my left. So in real time, it would look something like this. Just like a little hop, you know? And if I wanted to go to the left side, left foot first, then back. So, yep. That's a bit faster, but if you want to do it slowly, just like that. My back leg first, then my front. If I want to switch to the right side, I slip to the right a bit, have my front foot out like this, and then back. So in real time, all right? Just make sure you don't jump like this. Just a little hop. Never punch like this, deal with damage. Always keep it straight, firm. Make sure you punch with the knife. The jab is the most important punch in boxing. It helps you set up the punch, combo, get inside, keep away from your opponent. So how do you throw a jab? You want to throw a jab from A to B, and make sure you extend your shoulder like this, chin down, and your shoulder is covering your chin, just like that. So how to throw across or your right hand? Don't pull yourself back like this to get more power. It's actually really slow, and you can see it. Make sure you pivot your back foot like this, rotate your shoulder, punch straight, and your shoulder is covering your chin. So this is how you throw a hook. You can throw a hook with palms down like this, or facing you, but the most important is make sure your arms is in line with the shoulder like this, straight. Not like this, or this, just this. Your right hand elbow is in, tucked in to protect you. You can pivot your front leg like this, or you don't have to. But make sure you rotate your body. So when you throw a right hook, make sure you pivot your back foot like this, and rotate your body. Have your other arms protecting you, and the elbows tucked in for any incoming shots. Just like this. I drop my left shoulder down like this. Pivot my front leg, and rotate my body. Always have your right punch hand protecting you, at all costs. So I want to throw a right uppercut. I drop my right shoulder down again. I'll just rotate my body like this. Make sure it's extended out, and not too close like this to your face. Make sure your back foot is pivoted for extra extension, power. Alright, so this is a liver shot in boxing, because you're punching their liver. It's in between an uppercut, uppercut straight, and a hook. In between those, that's a liver there, right to the body. Right to the liver there. Have you ever seen a picture from a boxer like this, or a cricketer? Well, it's the same thing as from an overhand right. Make sure you're outside the center. You're not facing them in the middle. Have your hands over your shoulder, and try and punch down. Just have your palms out like this. Don't carry it all the way like this, otherwise you're going to get hit. I don't usually carry my left hand, because if I carry the jab with my left hand, his right hand's going to come in and hit me. Now, the basics of blocking. Don't block like this, up and down like this. If I wanted to block his right hand, I'd just do the same thing with this hand. If I wanted to block his left hand, a little twist. If I wanted to block the body shots, just dip, dip. If I want to block an uppercut, just like that, just turn, turn, counter. All right, so this block is really safe. You're covering up. You have your elbows in tucked in like this, and your hands here. Don't cover your face like this, otherwise you can't see. Bend your knees to absorb punches, or just get out. That's the best thing, just get out. All right, to pull back, this is how you pull back. Step your leg back like this. If you want to pull back to the right side, have your back leg step here, and pull like this. If I wanted to pull back on the left side, I have my left foot, step on the side, pull back like this. Okay, to slip a punch, just imagine a string is attached to the opposite end of your shoulder and your knee, so it's pulling you, just like that. You just want to slip a glove like this much, right, just like that. Don't slip like this, just trying to stay away from the middle, and trying to attack them on the outside center. And if you want to roll under, just imagine a U-shape like this. So drill number one, we're just going to move around, lateral movements, just like this. Move around, you know, move around, jab in between, move around. So drill number two, I just want you to get lower than usual, like this, not too low. And I just want you to just move around like this, and just throw one, two. Move around, one, two. Okay, so the reason why you want to quick step is because you want to tank them, make them commit to you, and just throw that jab once in a while. You don't want to be predictable. So drill number four, just pretend there's a ball in the center, and I just want you to just jab around it, just like that. Move different directions. This is pivoting, so this is how it goes. So I want you to just throw one, two, pivot, one, two. And for the other side, two, three, pivot, two, three. We were doing pivoting outside, now we're going to do pivoting inside. So it's two, three, pivot, two, three. Or six, three, pivot, six, three. This round, we're going to focus on speed. So just try any combinations, any two combinations. So it's either one, two, one, four, one, six, one, one, two, body. Mix them up, like just mix up your right hand, you know. Make it fast as possible. So I just want you to really focus on bending your knee. Just like that, you know, power shots. So this turn, it's the same as number one, but a little slightly different. Instead of throwing a jab first, you throw your cross, which is a two, one, you know. Just mix it up, mix it up to the left hand. So you can hook, just mix it up, you know. So in this drill, we're going to focus on doubling up your last punch. So what I mean by this is like jab right to the side of the body and uppercut with the same hand. Save the power to the last punch. So what I mean is that one, two, three, and you want to like use that power to hook the body. So the one, two, three is like soft. It's like get them to couple up so that you can go for the body as hard as you can. Okay, so this next round is a conditioning drill. I just want you to run in one spot and punch for 30 seconds and 30 seconds break and three sets. Then we do the other side after this. If you're not good with your knees, just do this as best you can. Slow push-ups, five seconds. One, two, three, four, five. Shushan, extended plank, fast hand, fast feet. One, two, spread out. So the first drill is we're going to have to go around this jab. Just to get the body warming up. Round number two, you're going to slip and counter. So slip, counter. Turn around, slip, counter. All right. Round number three, we're going to set up the uppercut. So you can jab, wide uppercut or cross, left uppercut. All right, just move around. All right, number four, we're going to have an easy strategy. So you move after you punch. You can either move one, two, duck out or one, two, slip out. Here's a few examples, two, three. Pull back to step back. Come in with a cross, hook, roll under, hook, cross. Jab, uppercut, step to your right. Not too big steps, just like a little hop. Overhand right and body shot. So this is what it looks like in real time. Hey buddy, how you doing? Just keep using that jab. Keep your distance away from him. He's trying to get close to you. So use that jab to stay away from him. And once in a while, just try and set up the body shot. All right, use a jab and set up the body shot. Go high, low, low, high. Okay, you're doing a good job so far. Keep it up, man. Keep it up. You got this. This is an L step. So one, two, three, L step, right? This is the L step. It's like you're doing an L shape. I hope that makes sense. One, two, three. Yep, just like that. Okay, and you can feint. So one, two, three. Just like that. Duck out, slip out. So one, two, duck out. Or one, two, slip out. Another side. Two, three, duck out. Two, three, slip out. I'm walking forward. One, two, one, slip. And on the other side. One, two, one, four, slip, count. In real time, this is what it looks like. Here's the combo. One, two, you know, here's the L punch. Two, three. So this is what it looks like. Just do it slow if you're not used to it. Until you get better and you can speed it up if you want. You lead foot first, back. Yeah, that's it. It just takes some time to get used to it. It's like hard stomp. Just like that. Here, they're just jab. One, two. Give them a guess here. Okay, so this is the combo. Jab, hook, jab, cross. Just like that, you know. Just do it as fast as you can. All right, that's the combo. And combo two. You know, make sure you bend your knees for power. And rotate. You know, no one expects same hand punch, okay. It's like, everyone is like this. One, two, three. It doesn't work in your favor sometimes. So you've got to mix it up with double punch. Right, so this combo is one, two, one, one. Two, three, two, okay. You know, try and memorize it beforehand. Then do it real quick, you know, once you've gotten used to it. Now, we're just working on rotating. Learning to rotate our body. But obviously, if you don't do that in a real fight, you will get clipped, okay. So we're just going to end today's workout with a conditioning drill. Which is, we've already done before, last week. Which is running punching. But this time, we've got four sets instead of three sets. For 30 seconds and 30 seconds rest. Then we do the other side after this. If you're not good with your knees, just do this. As best you can. Slow push-ups. Five seconds. One, two, three, four, five. Shoe shine. Extended plank. Fast hand, fast feet. One, two, straddle. So this next workout, we're going to focus on feinting while moving around, okay. Sort of like, you know, sort of like what Bart Tyson does. You know, slip. Yeah, a little feint there. You know, one, two. You can throw one, two, in there. We're going to work on our pivots. We're going to throw two, three, two, pivot to that side. Then two, three, two, pivot to the other side. So this one is high, low. We're going to throw one, two, body shot. Move around. Two, three, body shot. So it's one, two, switch, two. Two, three, switch, three. You want your shoulder to go opposite side of your last punch. So you want to switch. You want your shoulder to go opposite side of your last punch. So this is a hook. So my opposite side of the shoulder. So the opposite side of the hook is my right shoulder. Switch and hook again. All right, this is a combo one. So jab, body, cross to the body, uppercut to the face, and overhand right. All right, so I'll do it again. Overhand, uppercut, step to your right, uppercut, hook. All right, so as you step, just roll under. Hey buddy, how you doing? You're doing a really good job. He's trying to fight you from a distance. He's trying to keep you away. So I just want you to get in close. Use feints to get inside. And when he does that fully shell, just throw your right hand over and over. Good job, man. Keep it up. You're doing really well. I'm proud of you, man. Let's go. So this first drill is a shift. One, two, shift, cross. And you can do that on the other side as well. Two, three, hook. Yeah, so that's your shift. Just like that, you know? Just like a little hop. The next one is ducking. You can do two, three, duck, hook. All right, you can duck as you step in if you feel enough. If not, you can just stay stationary. But make sure you move around in between sets. And the next one is one, two, duck, cross. Two, three, dip. So two, three, dip or drop. Two, three, three. The last punch is a gazelle punch, like a leap. Catch, block, counter. Or catch, block, block, counter. Just try and counter with both sides. So this last drill is one, two, three, six. Back, drop, gazelle. It's moving away from danger. So I'll do it again. One, two, three, six, block. You can move away from either side. Okay, so today we're going to focus on speed and power. So this first drill is one, two, three, boom. Just like that, get around. Power time. One, two. You're going to come up, swing. And then, one, two. Four punches. One, two, three, four. We'll run. One, two, three, four. All right, same side of punch. Make sure the last punch is hard. So this next one is throwing rapid speed combos. All right, so it's two, five. Two, hook. Body shot, body shot, uppercut, hook. Okay, and do that really quick. Quick as possible if you can. Right hook, left hook, right hook, left hook, right hook. So do this for eight sets, 20 seconds and 10 second break. All right, so this last one, you probably need a glove. This is overcoming isometric. So you're going to do this. You're going to try and push as much as you can for 10 seconds, you know, with force. And you do that on the other side as well. You do that for 10 seconds, three sets. And during this time, you're going to start with a squat. Punch out. You can do it on your knees if you want. Hook lunge, three-way push-up. So we start with a normal, wider push-up, and wider push-up. Normal push-up, wider push-up, and wider push-up. All right, so this is bunny hop burpees. One, two, three. So this is a plank jack. Superman punch. On the other side. So the first workout, we're going to just jab and duck. Move around, jab, you know, just move around. Jab, dip, cross, or cross, dip, hook. All right, this one is pivot 180. All the way there, and combo. Move around, pivot 180, combo. All right, so this is one, two, shift, two. Or two, three, split, body shot, all right? One, three, one, two, three, okay? Hook to the body, uppercut, shift, hook, overhand. Hey man, you're doing a good job. Bro, this guy is pretty basic. Just do something that is unpredictable, unorthodox. Just double up your last punches. He would not expect the last punch from coming from the same hand. Do that and use a lot of feints and throw multiple combinations. You got this, buddy. Let's go. All right, so the first drill, we're going to throw triple jabs and duck, all right? So the first drill, we're going to move around, duck around, triple jab, move around, you know. So just pop back, two, three, and duck out. Or pop back, one, two, duck out on the other side. So this next one is a combo. So throw your combo, drop, get out, all right? You can get out either side, left side, right side, any side you want, okay? So two, three, two, drop, get out, or pivot out. All right, so this next one is one, two, shift, two, three, after the three, switch, hook. So on the other side as well, two, three, shift, all right, hook, two, switch, two, three. Jab, pop out, one, two, pivot out. One, two, pop out, two, three, pivot in. I step my front foot in, pivot, and get out, okay? So this first round, we're going to work on speed. So here we go. This is how it goes. One, two, shift, two, three. If I do it fast, middle power. So this is backspin, punch, move around. Now we're going to work on combos that finishes on the same side, you know? So it's like two, three, three, or jab, cross, cross. Jab, overhand right, uppercut, hook, right to the body, hook to the head, and overhead right again. Just practice that and try and just do it really fast after that. So four straights, one, two, three, four, as high as you can. Move, hook, one, two, three, four, get up, uppercut, one, two, three, four, move. All right, quick feet punches, 20 seconds, and 10 second rest, eight sets. So isometric workout. So just push the board as hard as you can and do that on the other side as well, you know? 10 seconds. Do that for three sets. First exercise is rolling, hook, left hook. Fast as you can for 20 seconds. Now, 10 seconds slow. Early shuffle, quick as you can, and then slow for 10 seconds. So rolling hook on the other side, right side. For 20 seconds, and slow for 10 seconds. For 20 seconds, then slow, 10 seconds. Jumping lunges, then hook lunges for 10 seconds. Sprint, jump, sprint, switch, 10 seconds. So the first drill, we're just going to move around, jab, duck, jab, duck, all right? That's all you have to do. Slip, jab, duck, hook, and you do that on the other side as well. Slip, cross, duck, cross. Next one is, so this one is mixing up with your left hand. So what I mean by that, you throw a one-two, you want to, you don't want to always continue to throw a hook all the time. You want to mix it up. So what you do is one-two, uppercut, or one-two, hook, one-two, body shot, one-two, one. So mix up those punches. I block the right, I come back with a cross, hook, cross, hook. Or, I block his hook, I come back with a hook, cross, hook, uppercut. Jab, back, one-two, three, uppercut, all right? So I'll do it again. Jab, back, one-two, three, uppercut. Okay, so this last and final drill is two, three, three, two, shift, two, body shot. Okay, I'll do it again. Two, three, three, two. Hey, you're doing all right, man. Keep it up. But make sure you use a lot of feints, making second guess what you're going to do. Because he's going to like dodging and, you know, moving around side to side. Don't try and aim for the head. Get the body. Throw multiple punches. He expects you to throw one punch so he can counter you with another shot. So don't take the bait. Just throw multiple punches, aim for the body, then aim for the head. Body, then head, okay? Keep it up so far. Keep it up, man. I just want to congratulate you and thank you for entrusting me with your feints journey. And for completing the four-week program. I'm so grateful for this opportunity to work with you. And to support you on your journey on becoming the best version of yourself. Once again, thank you for choosing me. And please follow me on Instagram at Fook Ken Box.