Boxing Pyramid

Looking to tone your arms or refine your boxing skills? This Boxing Pyramid plan can give you the edge you’ve been looking for to take your training to the next level.

Start by adding in the Boxing Pyramid into your training once per week and gradually work up to 3 times per week.

10 push-ups / Left Jab, Left Jab, Right Cross 10 times

20 squats / Left Uppercut, Left Hook, Straight Right, Left Hook 20 times

30 push-ups/ Left Jab, Left Jab, Right Cross 30 times

20 squats / Left Uppercut, Left Hook, Straight Right, Left Hook 20 times

10 push-ups / Jab, Jab, Cross 10 times


·     This is for a right handed fighting stance.  Switch accordingly if you’re left handed (Southpaw)

·     Can be done on a heavy bag or in the air.  If you hit a heavy bag, we suggest wrapping your hands and using boxing gloves.

·     Right-handed fighters stand with their left foot forward and their right foot back.  Keeping their strong hand cocked back to protect their chin and ready throw a knockout punch.

·     Aim with your front two knuckles.

·     Stay back on your heels when you squat.  Make sure your hips break the 90-degree angle at the bottom.  You should be able to wiggle your toes.  Stand all the way up, pushing your hips forward to complete squat.

·     Your chest should touch the ground on bottom, and arms fully extended for a second at the top to count as a full push up.

·     Practice the movements slowly, to get it right, before attempting full speed.

·     Keep your time.  Repeat in 4 weeks to see if you can do it faster.

These details are just the tip of the iceberg.  The sweet science of boxing is best explored with an experienced coach on a consistent basis.  Most boxing gyms offer some sort of free trial.  If you’re in Hayward, you can try any of our regularly scheduled classes free the first time.  We also offer a free Muay Thai kickboxing class every Sunday 12-1pm.

By: Evan Esguerra