A 15-Minute Music Boxing Workout for Beginners
You do not need boxing experience to get a good session out of a music boxing machine. This routine uses five songs and takes about fifteen minutes. If you have a health condition or have not exercised in a while, check with your doctor first.
Before you start
- Put on your gloves. BeatJab includes a half-finger pair.
- Stand an arm's length from the machine, feet shoulder-width apart, one foot slightly forward.
- Keep your hands up by your cheeks and your knees soft.
Song 1: Warm-up (slow speed)
Pick a relaxed song and a low speed level. Hit each lit target with straight punches only. Focus on reaching the target and pulling your hand straight back.
Song 2: Jab and cross
Go up one or two speed levels. Use your front hand for targets on that side and your back hand for the other side. Turn your hips a little with each back-hand punch.
Song 3: Add hooks
For targets on the far left and right, swing a short hook with your elbow bent. Keep the punches light and quick.
Song 4: The push
Choose your fastest song and a higher speed level. Try not to miss a single light. This is the hard part of the workout, and it is only one song long.
Song 5: Cool down
Drop back to a slow speed. Punch softly, breathe deeply and shake out your shoulders between hits.
Make it a habit
Three sessions a week is a realistic start. When the routine feels easy, raise the speed level before you add more songs. BeatJab has nine levels, so there is plenty of room to grow.