Beginner level · Prospect
Boxing workouts for beginners. Outside. No gear.
Beginner is filmed outdoors with true beginners. No gym, no gloves, no mitts — just tennis shoes and some hunger. Coached by Jackson McClain, Amateur Boxing Champion, out of Nashville. Press play and go.
The Prospect path, in order
All 19 rows are shown below. Seventeen have video and count toward completion. Rear Hook and Lead Uppercut have no file and do not count.
- 01The JabTechnique breakdown FreeStance, footwork, and a straight, snappy jab.
- 02Round 1: Stance & Jab3:00 round FreeBuild your base and snap the jab.
- 03Round 2: The 1-23:00 round PremiumJab, cross, hands home.
- 04Round 3: Hooks & Uppercuts3:00 round PremiumShort, tight power punches. No big swings.
- 05Round 4: Move & Defend3:00 round PremiumFootwork, slips, and blocks.
- 06Round 5: Fast Hands3:00 cardio round PremiumQuick, snappy straight punches for a full round.
- 07Round 6: Cardio Burn3:00 cardio round PremiumNonstop fast punches. Get your heart rate up.
- 08CrossTechnique breakdown PremiumTurn the rear hip and shoulder through the punch.
- 09Lead HookTechnique breakdown PremiumBuild a compact lead hook from the floor up.
- 10Rear HookTechnique breakdown Locked · No fileThis lesson stays locked until its real video is ready.
- 11Lead UppercutTechnique breakdown Locked · No fileThis lesson stays locked until its real video is ready.
- 12Rear UppercutTechnique breakdown PremiumLoad the rear hip, then drive through the target.
- 13SlipDefense breakdown PremiumMove your head off the center line without losing balance.
- 14RollDefense breakdown PremiumRoll under the hook and return in position.
- 15BlockDefense breakdown PremiumReceive punches safely while keeping your stance.
- 16ParryDefense breakdown PremiumRedirect a straight punch with a small movement.
- 17StepFootwork breakdown PremiumMove the closest foot first and keep your base.
- 18PivotFootwork breakdown PremiumChange your angle while staying ready to punch.
- 19MoveFootwork breakdown PremiumConnect small balanced steps in every direction.
A simple 2-week start
Week 1
The Jab + Rounds 1–3
Watch The Jab breakdown first. Then work Rounds 1, 2 and 3 across the week — stance, the 1-2, then short hooks and uppercuts.
Week 2
Rounds 4–6, repeat your favorites
Add Move & Defend, then the two cardio rounds. Repeat whichever rounds you want more reps on.
Questions
Do I need gloves, mitts, or a gym?
No. The Beginner level is filmed outside with true beginners in regular tennis shoes. No gym, no gloves, no mitts, no equipment.
How long is each round?
Each round is a full 3-minute round with a built-in timer, bells, and coach voiceover. The Jab breakdown is about a minute.
Who coaches it?
Jackson McClain, Amateur Boxing Champion and founder of Shadow Peak Boxing in Nashville.
What's free?
The Jab breakdown and Round 1 are free. Rounds 2–6 are included with Premium or Household.
Clear enough space to move safely and stop if you feel pain or dizziness. General fitness content, not medical advice.