Throw a Proper Punch

Fitness & HealthBeginnerHome

90 minutes

5 steps

·Beginner

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

What you need

heavy bag or padshand wraps

The 90-Minute Plan

Learn the Stance0–15 min

Feet shoulder-width apart, one foot forward. Knees slightly bent. Guard your face with hands.

Practice Jab Technique15–35 min

Extend your lead arm straight out, rotating your shoulder. Snap it back. Do 30 slow, controlled jabs.

Master the Cross35–55 min

Rotate your hips and back shoulder. Extend rear arm straight. More power than a jab. 30 slow crosses.

Combine Movements55–75 min

Jab-cross combinations: jab, cross, jab, cross. Do 3 sets of 10 combinations slowly, focusing on form.

Bag Work75–90 min

Hit a heavy bag with your combinations. Light speed first, then increase intensity. Rest 1 minute between rounds.

Pro Tip

Always use hand wraps. Power comes from your legs and hips, not just your arms.

90 min·5 steps

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

7,900

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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

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90 min·5 steps

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

8,700

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90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

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