4-Week Boxing Workout – No Equipment Needed

Want to get fit, build discipline, and learn real boxing technique — all without stepping into a gym? This full 4-week, no-equipment boxing program takes you through proper punches, footwork, and defensive movements, then builds into daily drills across four different boxing styles (Peekaboo, Philly Shell, Traditional, and Hands Down), with conditioning workouts and bonus nutrition guidance along the way.

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⏱️ Chapters:
0:00:00 Intro
0:00:43 Getting Started
0:02:37 Workout Guide
0:04:24 Warm-Up and Stretch
0:06:25 Footwork
0:09:07 Defense
0:10:40 Attack
0:12:38 Week 1 (Peekaboo Style) – Day 1: Mobility
0:14:11 Week 1 – Day 2: Speed/Power
0:15:38 Week 1 – Day 3: Endurance
0:17:15 Week 1 – Day 4: Freestyle
0:19:30 Week 1 – Day 5: Virtual Fight (Peekaboo)
0:24:03 Week 2 (Philly Shell Style) – Day 1: Mobility
0:25:36 Week 2 – Day 2: Speed/Power
0:27:34 Week 2 – Day 3: Endurance
0:30:01 Week 2 – Day 4: Freestyle
0:31:41 Week 2 – Day 5: Virtual Fight (Philly Shell)
0:36:11 Week 3 (Traditional Style) – Day 1: Mobility
0:37:43 Week 3 – Day 2: Speed/Power
0:40:10 Week 3 – Day 3: Endurance
0:42:30 Week 3 – Day 4: Freestyle
0:44:13 Week 3 – Day 5: Virtual Fight (Traditional)
0:48:43 Week 4 (Hands-Down Style) – Day 1: Mobility
0:50:23 Week 4 – Day 2: Speed/Power
0:52:06 Week 4 – Day 3: Endurance
0:53:53 Week 4 – Day 4: Freestyle
0:55:35 Week 4 – Day 5: Fight (Hands Down)
1:00:04 Thank You
1:00:24 Bonus: Weight Loss & Weight Gain Basics
1:01:20 Bonus: Nutrition Guidance for Boxing
1:03:00 Bonus: Vegetarian Diet for Boxing

Please consult a doctor before starting any new high-intensity exercise program. These are foundational boxing movements for fitness — they are not a substitute for supervised self-defense training. This content is for educational purposes only.

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