Keep one win
Write down the cue that felt better today. A small repeatable improvement beats a vague promise to “work harder.”
Safety first: train in clear space, warm up, keep intensity sensible and stop for pain, dizziness or unusual symptoms. This is general training guidance, not medical advice.
The plan
| Day | Focus | Session |
|---|---|---|
| 1 · Find your frame | Comfort | 2 × 60 seconds of easy jab, cross and movement. Keep your whole body visible and notice your stance. |
| 2 · Return to guard | Technique | 3 × 60 seconds. After every punch, bring the hand back to your cheek and reset your feet. |
| 3 · Build rhythm | Flow | 3 × 90 seconds. Alternate 1–2, 1–2–3 and free movement. Breathe out on each punch. |
| 4 · Recovery day | Consistency | 10 minutes of walking, mobility or very light shadowboxing. The win is keeping the habit. |
| 5 · Add the hips | Power | 3 × 90 seconds. Let the rear heel and hip turn on crosses and hooks; stay balanced. |
| 6 · Read the round | Awareness | 4 × 60 seconds. Choose one cue before each round and review what improved afterwards. |
| 7 · Your best round | Progress | 1 × 3 minutes at a sustainable pace. Record punches, speed, form and one next focus. |
After every session
Choose tomorrow
Pick the next focus before you put the phone away: guard, rhythm, hip rotation, footwork or recovery.