Learn fundamental martial arts movement patterns

Fitness & HealthBeginnerGym

90 minutes

5 steps

·Beginner

After 90 min: You'll develop balance, body awareness, and basic striking/grappling fundamentals.

What you need

Boxing bag or padHand wrapsGlovesMirrorOpen space

The 90-Minute Plan

Stance and footwork0–15 min

Athletic stance with feet shoulder-width apart. Practice pivot footwork forward/back.

Basic strikes15–35 min

Jab, cross, hook, uppercut. Slow practice first, focus on form over power.

Defensive basics35–55 min

Slip, duck, parry, cover. Practice slipping punches by minimal head movement.

Combination work55–75 min

String strikes together: jab-cross, jab-cross-hook. Slow, controlled, explosive.

Breathing and conditioning75–90 min

Exhale on strikes. Shadow box for 3 minutes at increasing intensity.

Pro Tip

Hand wraps protect wrists; never hit bag without proper hand support.

90 min·5 steps

After 90 min: Master correct punch form and build shoulder and core strength

3,800

see the plan

90 min·5 steps

After 90 min: Master basic kicks and punches for cardiovascular fitness and confidence

3,600

see the plan

90 min·5 steps

After 90 min: You'll develop balanced muscle strength and improve everyday movement patterns.

12,000

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90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

see the plan