boxing workout plan for beginners

My bodyfat had dropped from 17% to around 10%, and my abs had made a cameo for the first time since…well, ever. A Boxing Warm-Up. “It’s a setup punch,” Richey explains, “so if you see that hand coming, it’s used oftentimes to mask or set up another punch that’s a bit more powerful.”. Some of the most famous athletes in the world were boxers, including the legendary Muhammad Ali—a name you’ll see on virtually every list of recognizable athletes. It builds strength and muscular and cardiovascular endurance as well as self-esteem—developing the self-defense skills is a great confidence booster. To get the basics on boxing training, we spoke with Everlast Trainer Dr. Rick Richey, DHSc, MS, and co-founder of RēCOVER in NYC. First time posting on this sub! Also great for those with injuries or joint pain who still want a good cardio workout. [1] The now famous 7 minute workout was found to have phenomenal health benefits for both endurance and weight loss. Choose three different versions of plyometric pushups. Boxing Diet Plan For Beginners. How much does the Beginner Boxing - A solo training program course cost? Found inside – Page 53not getting to the gym and sticking to an exercise routine, when it's so simple to just ... Pilates, planks, cardio, weight lifting, kick boxing workout. Rest/Optional Run (work up to 5 miles) 7. Found inside – Page 104of former World Boxing cise maven Kathy Smith's Fitness soon - to - be ... conditioning routine of a boxer , à la former champion SugOF A WORKOUT ar Ray ... Jump Rope 3 minutes 6. Here's How to Get Started, This 28-Year-Old with CRPS Just Held a Plank For More Than 9 Hours, This Marine Shows His Unique Method of Building Biceps, Swing Into Full Gear with These 4 Power-Building Kettlebell Workouts. Boxing is likely one of the most well-known sports in the world. A simple basic boxing training routine for beginner boxers to follow. Found inside – Page 126Teachers can readily alter routines such as shadow boxing , mitt work , and noncontact sparring to eliminate these skills . The following is a suggested ... Circuit Training 101 - Beginner / Intermediate Guide to the Gym The Busy Executive Workout Routine The Obstacle Course Workout - Prep for Races or Mil, LE, FF Hooks and Switch 1 minute 3. If you've got access to a power ball, either at home or at your local boxing gym, this workout is great for strength and coordination. “People are very intimidated by the wraps, but they’re there to protect those little bones in your wrist. Also unlike most of the other articles out there, I will give you exact tips on how to do the exercises, plus how many sets and reps you should do for every exercise and even how long you should rest between the sets. If you go right into it hitting hard, you could really hurt yourself.”. To the untrained eye, a boxing match can look like two people trading punches willy-nilly. Introduction The Boxing Science Academy Training Manual and website are designed to give the at home boxer the best chance to learn boxing if they cannot get to a gym with a real coach. The average price is $14.4 of 24 Boxing courses. Published in 1948, "How to Box" was the first instructional book developed and written by one of the greatest fighters of his time, Joe Louis. The nuts and bolts of Louis' brilliant engineering are here in this book. If you do opt to get a heavy bag, keep in mind that you shouldn’t be going from zero to 100 right away. Boxers are the best conditioned athletes in the world. The Ultimate Boxing Workout replicates the most beneficial elements of a boxer's practice to maximize results in the shortest amount of time. Straights, Hooks, Shovel, Hooks 1 minute 5. If you've decided to add a training jump rope to your WOD or training routine, you'll need to decide on which type to get. Boxing 2: A standard set of tricks and blows practiced daily by beginners and professional boxers around the world. Everlast Boxing Workout: Beginner. 22. Found inside – Page 203Having a plan Tenth Commandment: Follow a plan every round — be it workout, ... Most fights are won and lost before boxers step into the ring. If it seems unrealistic to plan out every meal, consider adding protein shakes to up your game without complicated meal prep. In pro boxing, a fight can last up to 12 three-minute rounds with one-minute breaks in-between. Boxing is one of the best combat sports for street fight applications. This program introduces you to a variety of exercises performed with a barbell, dumbbells, cables, and machines that will not only jumpstart your training but also help you familiarize yourself with the different equipment at the gym. For this one, your fist will be coming at the bag from the side. Brooke will lead you through punch sequences, incorporating footwork and defense for a true boxing workout. The first workout routine for beginners we're going to preview was published in the American College of Sports Medecine's Health and Fitness Journal. MMA Heavy Bag Workouts. It's been almost a full year in quarantine and your usual at-home weight training routine and run around the block are getting old. For example, a jab-cross combination, could be called "2" and Jab, Cross, Hook combination could be called "3". Below are seven of the best boxing workouts to consider incorporating into your own exercise routine. Options to take it up or bring it down for your level. Between exercises, rest only as long as it takes to get set up on the next activity. And when preparing for a match, sessions are five or six days a week. You can do some boxing workout, take a break, or jump right into circuit 2. And you have to use gloves.” If you skip those, you risk injury and potentially losing a day or two of training afterward. Found inside – Page 164After the workout is over , remind yourself that one workout is just one step in the bigger plan . One step , or even a series of steps , may be hard but it ... No matter your age, there’s no more excuses for neglecting your health and fitness. Found inside – Page 134Boxing fitness is sufficiently flexible to accommo— date all of these options, as long as you plan the workout carefully to make sure it is safe and effec— ... Sample Roadwork Session for Boxers To help you get started, here is a sample roadwork boxing session geared toward fighters, so you can stop worrying about creating a routine and start moving your body. Who Won What in Weightlifting at the Tokyo Olympic Games? Boxing Workout Routine for Beginners. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Top boxing training tips for beginners The basic stance Considered to be the easiest attack and defensive stance for beginners, the basic boxing stance enables boxers to cover themselves well and involves a near-perfect division of distance between the toes of one foot and the heel of the other. Boxing Diet Plan For Beginners. Boxing workouts for women with equipment. 3. 1. “You have to get your joints used to those impacts and get your muscles used to it. Never skip breakfast, in fact it should be one of your biggest meals of the day. When you jab, you’ll basically be reaching forward with your two larger knuckles pointed straight ahead and your palm facing down—with your fist closed, of course. Who wouldn’t want to feel like Rocky when he reaches the top of that staircase? This workout combines strength, power, speed, agility and quickness all into one to ensure you're a well-balanced fighter. Corp. Tyler Valenzia explains his approach to creating a stronger set of arms. A 4 days split workout routine that splits the workout routine into 4 days. Start by jumping rope for 10 to 15 minutes. This dumbbell workout plan is structured with the push-pull legs split in mind. No equipment needed. Thank you for signing up. Best Focus Mitt Drills for Fighters. Now, depending on whether your an amateur or pro will depend on the separate work to rest ratios that need to be considered when structuring your training routine. Another thing I recommend you try is downloading a free 'boxing timer app' (iOS) for this workout. Boxing Workout Routine. Meet the Expert Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp founding coach, and certified USA boxing coach. The Beginner / Intermediate Guide to Fitness Reclaim Your Life - Erin O'Neill Story (beginner / intermediate) Veterans Fitness - Baby Boomer and a Flat Stomach! Once done, throw a kick after every third punch. Firstly, you must calculate your macronutrient breakdown. Preamble . Found inside... 49 Heavy bags workout action plan for, 52 for beginners, 57 boxing stance, 53 burnout drill, 59 Champ's Workout, 141 common mistakes and training tips, ... This 4-day training split is the best of both worlds. An At-Home Boxing Workout for Women. The final basic punch is an uppercut, most often done with your rear hand. To get the rest of your body involved, you can change the levels of your punches by squatting down and back up and making sure you really rotate your torso into your strikes. Found inside – Page 28And if you have a health problem or you're a beginning exerciser with a low level of fitness, ... At Gleason's we don't recommend a specific eating plan. Here is list of core exercises you should try out for your next boxing workout from home. This is the same boxing training used by seasoned amateurs and world class professionals. That's the case for a lot of workout plans, as it's one of the single most effective ways to hit all of the necessary muscle groups, maximising progress in the minimum time period. Beginners must learn the basics to get the most out of their workout and skills. Who Won What in Weightlifting at the Tokyo Olympic Games? It may not seem important while you’re just shadow boxing, but if you plan on actually hitting a heavy bag at home or joining a boxing gym in the long run, you’ll be glad you did. If this is a lagging body part, incorporate no more than 6-8 sets of basic presses and raises on Day 6. Holding the power ball, shuffle from side to side in a circle, changing directions every 15 seconds or so. Whether or not you join a gym from the start, you’ll want to make sure you have proper training gear. Here are some examples of workouts you can try out. How this for a workout plan plus I do 30 mins a day elliptical n boxing on heavy bag. Eat your second big meal of the day 2 hours before your main workout. This rope is made of a nylon . The beauty of boxing workouts is that you can still become a mini Mayweather whether you make it to the gym or not . Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Straights, Hooks, Shovel, Hooks 1 minute 5. Found insideWesley, Calvin and Pauly were in Uncle Fred's barn for an after school boxing workout. He was beginning to feel the effects of using the truck. post-honeymoon to a trim 161. If something feels hard to do, then you know you need to do it more. The Gym Workout Plan For Beginners. Now, you’re ready to throw some jabs, crosses, hooks, and uppercuts. An easy-to-understand, fully illustrated guide to health and fitness with the art of boxing. If you’re in the market for a heavy bag, there are plenty of options to choose from. For beginners A basic boxing workout involves a combination of punches and kicks performed at . You have just learned how to start your punching bag training program safely and effectively. If this sounds right up your alley, then we have some good news! The rules of a healthy diet plan for boxers. Preparation includes Proper diet for many days before the fight, selecting the right equipment, and proper training. Found inside – Page 3229Kinkout Workout Knockout Workout Aerobic Boxing Knockout Workout Kickboxing The Kundalini ... Yoga Workout Series : Daily Routines for Beginners Lilias ! DVD. Boxing Fitness At-Home Workout (No Equipment Needed) The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. Found inside – Page 131Tips, Recipes, and the Ultimate Eating Plan for Lasting Weight Loss and ... leads me through a 30-minute boxing routine. this workout is a great way to keep ... No matter your age, there’s no more excuses for neglecting your health and fitness. Your information has been successfully processed! The Training Pillar of the Grassroots Manual has been developed with the understanding that no empirical "best" exists when it comes to the sport of boxing. This training is relatively quick as it can be quite difficult for me to find the time to work out for a long period. 4.2 out of 5 stars 9,213. Bodyweight exercises are good for strength development and formation of lean muscle mass. Practice the correct boxing stance (fighting stance) and footwork. This Training Center Is Personalizing Pro-Level Performance for Members, Look Good and Feel Better with These Muscle-Reviving Recovery Gadgets, Fitness Icon Bill Phillips: 'Protect Yourself … Get Vaccinated ASAP'. Your information has been successfully processed! Boxing is having a mainstream moment, but you don't need to go to a special gym to try it: You can do this beginner boxing workout at home using just your bodyweight. It’s a simple concept, and you don’t need to be overly concerned with the combos you’re throwing as a beginner. information that will enhance every aspect of running an amateur boxing program. Makes a great gift for Christmas or Birthday. Click on the author link to see our other boxing logs and diaries in the series - Training Log, to record technique and skills worked on, and Nutrition Log, to record dietary intake. Here's How to Get Started, Find Out What's the Most Effective and Efficient Way to Warm Up, These 3 Crushing Cardio Finishers That Will Also Work Your Core. If you keep your thumbs inside your fingers, you risk seriously injuring your hands. “If you throw kind of a circular punch, you’re going around their hands in order to get to them.”. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. The 12-Minute Athlete is for men and women, ex-athletes and new athletes, experienced athletes and “non-athletes”—for anyone who has a body and wants to get stronger and start living their healthiest life. Build strength and burn fat with these kettlebell burners. “Wrapping your wrists is the most important thing when you’re working with a heavy bag,” Richey says. In this article, I share the actual drills used in virtually all competent . Don't let the sport of boxing scare you away from the health benefits of boxing as a workout. Traditional canvas wraps are cheap and simple enough to put on with some practice, and there are countless YouTube tutorials demonstrating proper wrapping technique. In a fight that’s called pulling your punches, but you have to pull your punches in shadowboxing, otherwise you can hyperextend your arm and hurt yourself.”. Now you can have Michael Olajide as your personal trainer, too. This is your chance to experience the same sculpting, firming, sleekifying results that have been turning heads on the red carpet for years. Gyms that are built on the idea of boxing-for-fitness are popping up left and right across the country, most advertising the promise of helping you burn up to 1,000 calories in an hour. Boxing HIIT Workouts - Sport Specific Training. Whether you're looking to try boxing without a box, or you're interested in an incredible shadow boxing workout, we've got you covered. 10 - 30% Protein. Boxing workouts for women to get boxing exercises at home for beginners 3 boxing workouts to get fit and strong boxing workouts for women best. “So there’s work that goes into decelerating a punch. I had started boxing with a fairly good gym for around one and a half months before getting smacked with a long-ass lockdown that's been going for the last 2 months (Australia) but feeling super motivated about boxing and want to go amateur than . Richey also stresses the importance of keeping your thumbs outside of your fists. Schultz SP, et al. The Bikini Body 28-Day Healthy Eating & Lifestyle Guide features: - 200 recipes such as fresh fruit breakfast platters, smoothie bowls, and salads - A 4-week workout plan which includes Kayla's signature 28-minute workouts - Full-colour ... Shovel Punch 1 minute 4. Mike S. July 3, 2019 at 12:53 am . You'll focus on the six core boxing punches: jab, cross, lead hook, back hook, uppercut and back uppercut. The course costs $11.99. 20 - 30% Fat. Sit Ups 1 minute (support feet and roll down slow into crunch position) If not, you can still do the warm-up on your own (it's a killer) and then perform the punches and kicks as if you're beating someone up. Firstly, you must calculate your macronutrient breakdown. First, situate your feet so that they’re shoulder-width apart, with one foot in front of the other. Sit Ups 1 minute (support feet and roll down slow into crunch position) 1. How Should You Approach Training When You're in Your 40s? “That’s what they call telegraphing your punches.”. As a beginner, heavier gloves will offer more protection for your hands. Note: Because of the volume of training you get during boxing workouts, avoid regular weight training for shoulders. That goes for all punches, and it’s especially important for when you graduate from shadowboxing to the heavy bag. But if you’re not doing it properly, you won’t understand what the hype is all about or why it’s considered a great cardio workout. 5. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Adjustable Cable Machine, Bench, Lat Pulldown Bar, The Ultimate Boxing Workout Plan to Get Lean and Fit, Try This Post-Workout Meal for Building Muscle and Getting Shredded, The 14 Online Grocery Items You Should Be Adding to Your Cart, Looking for the Perfect Morning Pre-Workout Meal? To learn more about the GTF or to volunteer, please contact: Grassroots@USABoxing.org. Found insideEddie happily changed into his boxing workout gear and started doing his workout routine, first loosening up with stretching and flexibility-type drills, ... 30 scissors. If so, this 12-week beginner training routine is for you. A typical circuit with Fortune involves 30 secs at a time of straight punching, overhead punching, rear-delt raises, lateral raises, shoulder presses and a 30–sec hold. The workout is a ladder routine, where you start by going down the ladder and then come back up. Halfway through one round with us you'll forget you . Be ready to give it all you got because this is a full body workout routine designed for MMA Fighters. Found inside – Page 30Other bags are connected on both ends , known as a double - end heavy bag , and are great for beginners and for practicing kicks . Hitting the Heavy Bag The ... Here are some boxing exercises which help to burn the calories: Either way, Richey recommends starting off by keeping your back foot out at about a 45-degree angle from the imaginary line your front foot is sitting on. After a while, throw two and then three punches at a time. Boxing Workout Plan For Beginners. Found inside... with the closed off air of the boxing club and said, with no further hesitation, ... He scrapped Benny's usual workout routine and substituted one that was, Every beginner boxer needs to know all these drills ASAP! "Boxing is a full body workout that has been proven to increase mental strength, muscular stature, and mobility—all components of a well-rounded fitness program," Christina Cunningham . Found inside – Page 353The High-efficiency Workout Program to Increase Your Strength and Muscle Size in ... xercise physiologists have measured boxing's caloric burn , and it's ... So you save $18 if you enroll the course now. May 17, 2019 - No ups and downs with this one. Richey is also a fan of wraps that slide right on, like Everlast’s Evergel Hand Wraps, if he’s training at home and wants to get right to working out. Follow this MMA training plan for 30 days and you'll be impressed with the results. Please check with your doctor before you begin any new sport or fitness program. Found inside – Page 90Now with the phenomenal wave of aerobics that incorporate martial arts, boxing and other forms of more masculine training routines, more and more Sisters ... Munch in 5-6 small meals per day, eating regularly (every 2-3 hours) Drinks lots of water to stay hydrated. Workout Description. Just drop your hand slightly, then it’s similar to a hook in concept, but instead of coming around the body, you’re coming from underneath. The fifth edition of Periodization: Theory and Methodology of Training presents the latest refinements to Bompa’s periodization theory to help you create training programs that enhance sport skills and ensure peak performance. Thank you for signing up. Our Punch Trackers measure every strike, deliver real-time stats, and fuel your competitive side. Straights and Switch 1 minute 2. But can be useful to other wheel weights, barbell, weight. That is my 6-8 round workout for beginners, it can be tough workout for any beginner, but if you have to train by yourself or even at home - this is a great alternative workout I like to give myself which anyone can learn. Boxing for Beginners. Now let's jump into the actual workout routine. Major muscle groups are how you get the cardio aspect, because they’re a lot larger and they consume more oxygen to burn more calories.”. Below is a general idea of a basic boxing workout. With that in mind, it makes sense that boxing-style training has become increasingly popular over the years. Champs such as Vladimir Klitschko, Shane Mosley, and Mike Tyson were all human wrecking balls in their prime and had the builds to show for it. I was executing combinations on the mitts like a seasoned vet, working out twice a day was pretty much common practice, and I was tackling 5-mile runs at the crack of dawn without complaint. Boxing is likely one of the most well-known sports in the world. And even those who don’t actually watch boxing have at least seen it in pop culture through the countless movies that chronicle the lives of fighters both real and fictional. 4. And currently there is a 60% discount on the original price of the course, which was $29.99. Boxing is a physically demanding activity. By the end of my 12 weeks at Wild Card, I’d gone from 178 lbs. But step into the ring, and you'll quickly discover that your success as a fighter depends on a good working knowledge of boxing basics. When done properly, it is a full body workout —legs, core, back, shoulders, and arms as well as a cardiovascular workout ," Leila Fazel, trainer at . If you’re left-handed, aka Southpaw in boxing terms, it’s just the opposite. He compares it to baseball, where you’ll never see someone hit a home run swinging with just their arms. Your front foot should basically be pointed straight ahead at your imaginary opponent. It's a 6 day routine based on two compound weight days and four days intense cardio. “It’s not just arms pushing forward, it is the rotation of the hips and waist, and the extension of the arm where you get your power,” Richey says. Found inside – Page 35Water helps you to recover from heavy workouts. ... Sample Training Meal Plan (Boxers) based on the 5-meal plan 2 or 3 eggs (hard-boiled or poached without ... “People love hitting heavy bags hard, but just think about this in terms of fitness. A good punch to follow the cross is the hook—the lead hook, in particular, according to Richey. Found insideWhen I was growing up in Argentina, boxing was almost a religion in my home. ... The fitness boxing workout is the ultimate crosstraining programme that ... Found insideBoxing Workouts, Techniques, and Sparring Doug Werner, Alan Lachica ... defensive moves and footwork on the bag, add partner drills to your routine. Throwing punches without involving the rest of the body is a common rookie mistake. Boxing is a great full-body strength and cardio workout. You can throw a rear hook, too, but the lead is more common and doesn’t leave your torso as open to a strike. So instead of thinking "jab", then "cross", then "hook" - just think "3". Endless variety, uplifting beats, motivating trainers and powerful technology combine to create a uniquely satisfying workout. 3. Your palm will be facing you instead of facing down as it did in the previous punches. Like many types of training equipment, jump ropes come in a few varieties. This is especially true if you’re hitting a heavy bag, but it can’t hurt to get used to suiting up while you shadowbox. 99. Shovel Punch 1 minute 4. As you advance, you'll learn more boxing bag drills and even harder combos. “If you’re just moving your arms, then you’re not moving your body,” Richey says. 10 Best Boxing Tips for Beginners. As far as your hands, keep them both up in front of your face—imagine you’re in a fight and want to protect your head. Another aspect that comes into play is stopping those punches, particularly in shadowboxing. As far as home cardio workouts go, boxing is one of the best you can do. Name Combinations. This Training Center Is Personalizing Pro-Level Performance for Members, Look Good and Feel Better with These Muscle-Reviving Recovery Gadgets, Fitness Icon Bill Phillips: 'Protect Yourself … Get Vaccinated ASAP'. This workout is designed for anyone in Boxing/MMA and any combat sports. 8 Accessory Exercises You Should Be Including in Your Training Program. Found insideBoxing Workouts to Get You in the Best Shape of Your Life Andy Dumas, ... baggloves Heavy bags workout action plan for for beginners boxing stance burnout ... Straights and Switch 1 minute 2. Check out this really good video on punching bag workouts for beginners: Heavy Bag Cardio Workout. Jump Rope 3 minutes 6. You’ll also want to get your hands in some gloves to protect them. Found inside – Page 27Warming up is an essential part of a weight-training routine. A warm-up activity can be any type of low-level activity as long as it loosens up your body, ... “The boxing stance allows a much better springing to your step, whether it’s forward or backwards,” Richey says. ”If you watch boxers, you see them move backwards as much as they move forward for an attack—it’s a defensive and offensive position.”. If this is a lagging body part, incorporate no more than 6–8 sets of basic presses and raises on Day 6. Boxing Workout. Some of the most famous athletes in the world were boxers, including the legendary Muhammad Ali—a name you'll see on virtually every list of recognizable athletes.And even those who don't actually watch boxing have at least seen it in pop culture through the countless movies that chronicle the lives of fighters both real . Found inside – Page 16I invite you to make the Boxer's Workout an exciting new part of your ... While the focus is on the noncontact floor workout routine , discussion of ... Your elbow should be at about shoulder height or a little bit below shoulder height, and your fist should be in line with that. Munch in 5-6 small meals per day, eating regularly (every 2-3 hours) 2. So, if you are a 165 lb boxer, divide your bodyweight in pounds by . these drills. 1. Class Plan for a 60 Minute Boxing Class Warm up (10 minutes) Jogging on the spot, shuffles (1 minute) Skipping (3 minutes) Shadow boxing - jabs, crosses, uppercuts Basic combinations (3minutes) Push ups, sit ups, squats and lunges Boxing Combination Double jab, cross (1 minute) Double jab, cross, 10 uppercuts (1 minute) 20 Minute Heavy Bag All Boxing Workout for Beginners Dr. James Morehen, performance nutritionist for many professional boxers (most notably Rocky Fielding) recommends an intake of 1 g per kg bodyweight of fat, 2 g per kg bodyweight of protein, and 3 g per kg of bodyweight of carbohydrates.. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. 7 Minute Workout Routine. This workout is for anyone on an intermediate level and beginners should do a 12 week beginners routine before attempting this one. That way, you’d be alternating hands. Pick the Right Jump Rope for your Boxing Workout. Beginners can start with shorter rounds and longer recovery periods, then build to 3, 4, or even 5-minute rounds with limited rest. Is it worth it? This balance gives boxers the energy their bodies require for peak athletic performance. In the real world, boxers are some of the leanest, most well-trained athletes. Try This, From Navy to Nascar, Jesse Iwuji Blazing a Path Toward Excellence, The Return Premiere of M&F's "Reps" Podcast Is Out Now, This World Record-holding Jumper Is Here to Help Your Hops. With the right plan and the right discipline, you can get seriously shredded in just 28 days. By the end of my time with Roach and company, I may not have been ready to swap blows with a pro, but I was faster, leaner, and stronger than I had been since college. Boxing may look intimidating, but it doesn't have to feel that way. "Boxing is not just an arm workout. If you missed our kickboxing workout on Facebook Live at the ILoveKickboxing studio in New York City, there's no need to worry: We've got the full workout video right here, sweaty #ShapeSquad and all. Perform THIS SECOND BOXING WORKOUT FOR BEGINNERS (find complete workouts here) below 2-4x, 1 minute rest if needed: 1. The rules of a healthy diet plan for boxers. The jab is thrown with your lead hand (left for righties, right for Southpaw boxers), and it’s not going to be the punch you knock someone out with.
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