The Boxing Workout program USED BY CHAMPIONS Copy It now!
Free Perfect Punch program https://academy.boxingfitness.com/per... Check out all supplements I’m using and use code: BOXING to get additional 10% OFF https://urlgeni.us/X4LO2X Get the Footwork Boxing Academy Program SAVE 40% Right now https://boxingfitness.com/footwork-bo... Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : https://boxingfitness.com/shadowboxin... Get the Heavybag Boxing Academy Program SAVE 40% Right now https://boxingfitness.com/heavybag?vi... Have Your Video reviewed on my channel https://boxingfitness.com/video-revie... Become a Certified Boxing Fitness Coach https://www.boxingfitness.com/academy... Pick my Brain 1-1 Call with Tony https://www.tonyjeffries.com/pick-my-... The Master Boxing Program https://www.tonyjeffries.com/master-b... Pro Boxing training session explained by Olympic medalist boxer Tony Jeffries. In this video, Tony breaks down a complete boxing training session and explains how fighters structure their workouts in the gym. If you want to improve your training, build conditioning, and follow a more organized routine, this video is for you. Boxing Running Workout for Stamina and Speed (By Pro Boxers) • Boxing Running Workout for Stamina and Spe... How to Build Boxing Strength at Home (For All Fighters) • How to Build Boxing Strength at Home (For ... Your Boxing Cardio Sucks… Here’s How to Fix It Fast • Your Boxing Cardio Sucks… Here’s How to Fi... 4 Boxing Drills NO EQUIPMENT at home training • 4 Boxing Drills NO EQUIPMENT at home training There are many boxing workouts and drills available, but not everyone understands how to structure them effectively. Tony explains how boxers organize their sessions so each round has a purpose, helping develop skill, endurance, speed, power, and focus. The 7-Phase Pro Boxing Workout: Phase 1: Full-Body Warm-Up: Do not just grab a jump rope while your shoulders are tight. Spend 10 to 15 minutes warming up from the ground up, and always wrap your hands before you start. Phase 2: Jump Rope: Do 4 three-minute rounds without taking the 30-second rest. Try to jump on a softer surface like a board or rubber flooring to protect your joints. Phase 3: Shadow Boxing: Do 4 three-minute rounds. Every round must have a theme, like fixing bad habits or visualizing an opponent. Phase 4: Heavy Bag Workout or Sparring: Do 8 total rounds depending on your schedule. You can mix sparring with bag work, but always have a specific goal in mind for every round. Phase 5: Speed Ball: Hit the speed ball for 2 three-minute rounds without resting to build shoulder endurance. If you do not have one, shadow box while constantly pumping your arms. Phase 6: Abs and Core: Your core connects your legs to your fists. Do 2 rounds of core work after every single session. This is non-negotiable. Phase 7: Cool Down & Reflection: Spend 10 to 15 minutes cooling down and actually reflecting on what went well and what you need to fix next time. This structure gives you a clearer way to approach your training instead of relying on random drills. Whether you are learning the basics or already training in a boxing gym, this routine can help you stay consistent and improve over time. Chapters: 0:00 The Pro Boxing Session That’ll Get You Fighting Fit 2:39 Phase 1: Full-body warm-up 3:42 Phase 2: Jump rope (and how to protect your joints) 4:48 Phase 3: Shadow boxing with a purpose 6:49 Phase 4: Heavy bag and sparring rounds 9:48 Phase 5: Speed ball for shoulder endurance 10:54 Phase 6: Why core work is non-negotiable 11:37 Phase 7: Cool down and reflection MY SOCIAL MEDIA: Follow me on Instagram: / tony_jeffries Subscribe to my YouTube channel: https://www.youtube.com/tonyjeffries1... Business Email: [email protected] My name is Tony Jeffries, Olympic Bronze medallist & former undefeated pro boxer. I’m the owner of Master Boxing where I take your boxing to the next level. #boxing #boxingtraining #proboxing

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