Beginner and Advanced Fitness Training for Boxing
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Beginner and Advanced Fitness Training for Boxing

Become a Better Boxer by Learning How to Improve Your Strength, Endurance and Power
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
6 students enrolled
Last updated 7/2017
Price: $40
30-Day Money-Back Guarantee
  • 1 hour on-demand video
  • 3 Articles
  • 2 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Follow a training program specific to boxing to improve fitness-specific competency.
  • Improve one's health including but not limited to: increased metabolic rate, decreased abdominal fat and improved fat oxidation.
  • Follow a detailed fitness plan including strength, cardio and boxing techniques.
  • Understand each fitness component and its importance.
  • Learn key benefits to using a heavy bag.
  • Achieve a new level of muscular strength, endurance and power.
View Curriculum
  • Students should obtain medical clearance from their healthcare professional before engaging in this or any type of fitness.
  • In preparation for this course, students would benefit from having access to a gym facility with weights and boxing equipment.
  • Some boxing experience may be helpful, but not necessary to become a fit boxer.

Beginner and Advanced Fitness Training for Boxing teaches basic boxing fitness designed to increase muscular strength, agility, speed, power and cardio endurance -- the perfect course to improve your fitness!

Conditioning is where it all starts.  If you cannot last three minutes in the ring and recover within a minute, you shouldn’t be in the ring.  You have to train with a purpose and train to be fit.  Your plan has to be logical and well thought out.  This course will prepare you and help you become a fit and well-balanced boxer.

The course includes workouts with cardio, intervals, speed bag, shadow boxing, sparring, bag work and strengthening exercises.  You will sweat, burn hundreds of calories and build a strong core. 

The program combines the fitness components of strength, flexibility, agility, power, speed, endurance and quickness all into an easy to follow program.   There are beginner workouts and more advanced workouts.  Each daily workout is specific and will help you reach your goals.

So, enroll today and become a better and more fit boxer.  With a 30-day money back guarantee, there is no reason not to give it a try.  You will be glad you did!

Who is the target audience?
  • This course is for beginners and more advanced boxers who are interested in improving their boxing fitness.
Compare to Other Boxing Courses
Curriculum For This Course
34 Lectures
2 Lectures 03:58

There are many different movements and actions during a boxing match.  Training specifically for those movements by incorporating a series of fitness components into a training plan is not only beneficial for you as a boxer, but also gives you a competitive edge.  

Preview 02:07

When creating a training plan for any fitness component, there are specific Principles of Training that will help you create solid plans. Learn what these are.

Preview 01:51
Fitness Components
6 Lectures 27:38

Flexibility is an important fitness component and often one that is overlooked.  It is the ability of a joint to move through its full range of motion.  Having good joint range of motion is essential in order to be productive at a high level.  

Flexibility Training

Strength training in boxing is an important fitness component to incorporate into training.  Although boxing is strategic and technical, don’t be too focused developing those skills so that you forget to develop your strength.  

Strength Training

Endurance training can refer to cardiovascular training which is aerobic in nature.  The muscles in the body rely on oxygen in the blood, glucose and fats as energy sources. 

Endurance Training

Boxers need to be able to quickly start, accelerate, and change direction all while maintaining body control.  And all this can happen in seconds in the ring.  Learn how you can improve your speed, agility and quickness.

Speed, Agility and Quickness (SAQ) Training

To be successful in boxing, it is important to be powerful.  Being able to box quickly and explosively will indeed place you above the competition.  


Interval training allows you to train at or near maximal effort for a longer period of time.  This is especially useful because often times in the ring you may be boxing at maximal effort.  

Interval Training
Introduction to Training Activities
4 Lectures 09:01

Learn about the different cardio activities that will be part of your program.

Cardio: Jump Rope and Running

For this program, we won’t be using high volume when it comes to weight training.  The purpose of using weight in this program is to improve your strength and power, not to overly develop your muscle mass.  

Weight Training

Learn about the different boxing activities that will be part of your program.

Shadow Boxing, Speed Bag, and Sparring

The heavy bag is a training tool that will help you develop your skills.  Don’t have a partner?  No problem if you have access to a heavy bag.  

Heavy Bag
Weight Training Exercises
19 Lectures 26:34

Learn how to do deadlifts correctly.


Learn how to back squat correctly.

Preview 03:05

Learn how to front squat correctly.

Front Squat

Learn how to do the bench press correctly.

Bench Press

Learn how to do the dumbbell incline press correctly.

Dumbbell Incline Press

Learn how to do dumbbell incline flyes correctly.

Dumbbell Incline Flyes

Learn how to do pull-ups correctly.

Preview 02:13

Learn how to do dumbbell rows correctly.

Preview 01:37

Learn how to do a lat pulldown correctly.

Lat Pulldown

Learn how to do shoulder shrugs correctly.

Shoulder Shrugs

Learn how to do dumbbell shoulder presses correctly.

Shoulder Presses

Learn how to do reverse barbell curls correctly.

Reverse Barbell Curls

Learn how to do tricep dips correctly.


Learn how to do standing dumbbell bicep curls correctly.

Standing Dumbbell Biceps Curl

Learn how to do leg extensions correctly.

Leg Extension

Learn how to do lying leg curls correctly.

Lying Leg Curls

Learn how to do seated calf raises correctly.

Seated Calf Raises

Learn how to do crunches correctly.

Preview 01:24

Learn how to do hanging leg raises correctly.

Hanging Leg Raises
Training Programs
2 Lectures 00:01

View the beginner workout.

Beginner Workout

View the advanced workout.

Advanced Workout
1 Lecture 00:41
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About the Instructor
Jen Puzio, Certified Personal Trainer
4.2 Average rating
300 Reviews
7,487 Students
9 Courses
7,000+ Students

I am passionate about inspiring and teaching others about health and fitness.  As a NASM certified personal trainer, I love to share my knowledge showing others how to live a healthy lifestyle.  

Growing up in New Jersey, I was an active child and participated in athletics.  I spent my summer days and school afternoons either playing outside or running around a soccer field.  Life has changed since then and society in general spends more time inside on technology.  Along with that has been an increase in child and adult obesity and a less emphasis on exercise.  I want to help change that.  We have one life, one body to take care of and we need to value ourselves enough to do so.  

Often people lack knowledge of how to train, pair exercises or need help with selecting healthy foods in a grocery store.  I want to make that process easier by providing information, resources, training plans, nutrition guidance and explain the reasons why being fit and healthy is so important.  My goal is to educate and change lifestyles!

As a graduate of East Stroudsburg University, I have a B.S. in Sports Medicine and Athletic Training.  I have experience working with athletes of all ages caring for and preventing injuries.  

I also have a B.S. from Frostburg State University where I studied Health and Physical Education Teaching and have teaching and coaching experience at levels K-12.  

I am a NASM Certified Personal Trainer mainly focusing on online training programs for people.  I also have a M.S. degree from Towson University in Applied Informational Technology and work for the government supervising IT teams.

I was a NCAA Division II collegiate soccer player, triathlete and runner for many years.  I earned my "D" Coaching License for soccer and enjoyed coaching soccer for many years.  Now, I currently spend my free time in the gym lifting weights and creating online courses.