Uploaded March 2026 | Updated September 2026, 1 week ago
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=FbLO0Ldn1Jw
Check out all supplements I’m using and use code: BOXING to get additional 10% OFF
urlgeni.us/X4LO2X
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=FbLO0Ldn1Jw
Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=FbLO0Ldn1Jw
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=FbLO0Ldn1Jw
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=FbLO0Ldn1Jw
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=FbLO0Ldn1Jw
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=FbLO0Ldn1Jw
The Master Boxing Program
tonyjeffries.com/master-boxing-course
Pro Boxing training session explained by Olympic medalist boxer Tony Jeffries. In this video, Tony breaks down a complete boxing training session and explains how fighters structure their workouts in the gym. If you want to improve your training, build conditioning, and follow a more organized routine, this video is for you.
Boxing Running Workout for Stamina and Speed (By Pro Boxers)
youtu.be/E12tsS_Cwb0
How to Build Boxing Strength at Home (For All Fighters)
youtu.be/YRrgN_h10P0
Your Boxing Cardio Sucks… Here’s How to Fix It Fast
youtu.be/KBNrKV8ujco
4 Boxing Drills NO EQUIPMENT at home training
youtu.be/BpiM3Sw4rFU
There are many boxing workouts and drills available, but not everyone understands how to structure them effectively. Tony explains how boxers organize their sessions so each round has a purpose, helping develop skill, endurance, speed, power, and focus.
The 7-Phase Pro Boxing Workout:
Phase 1: Full-Body Warm-Up: Do not just grab a jump rope while your shoulders are tight. Spend 10 to 15 minutes warming up from the ground up, and always wrap your hands before you start.
Phase 2: Jump Rope: Do 4 three-minute rounds without taking the 30-second rest. Try to jump on a softer surface like a board or rubber flooring to protect your joints.
Phase 3: Shadow Boxing: Do 4 three-minute rounds. Every round must have a theme, like fixing bad habits or visualizing an opponent.
Phase 4: Heavy Bag Workout or Sparring: Do 8 total rounds depending on your schedule. You can mix sparring with bag work, but always have a specific goal in mind for every round.
Phase 5: Speed Ball: Hit the speed ball for 2 three-minute rounds without resting to build shoulder endurance. If you do not have one, shadow box while constantly pumping your arms.
Phase 6: Abs and Core: Your core connects your legs to your fists. Do 2 rounds of core work after every single session. This is non-negotiable.
Phase 7: Cool Down & Reflection: Spend 10 to 15 minutes cooling down and actually reflecting on what went well and what you need to fix next time.
This structure gives you a clearer way to approach your training instead of relying on random drills. Whether you are learning the basics or already training in a boxing gym, this routine can help you stay consistent and improve over time.
Chapters:
0:00 The Pro Boxing Session That’ll Get You Fighting Fit
2:39 Phase 1: Full-body warm-up
3:42 Phase 2: Jump rope (and how to protect your joints)
4:48 Phase 3: Shadow boxing with a purpose
6:49 Phase 4: Heavy bag and sparring rounds
9:48 Phase 5: Speed ball for shoulder endurance
10:54 Phase 6: Why core work is non-negotiable
11:37 Phase 7: Cool down and reflection
MY SOCIAL MEDIA:
Follow me on Instagram: instagram.com/tony_jeffries
Subscribe to my YouTube channel: youtube.com/tonyjeffries1?sub_confirmation=1
Business Email: Tonyjeffries@gmail.com
My name is Tony Jeffries, Olympic Bronze medallist & former undefeated pro boxer.
I’m the owner of Master Boxing where I take your boxing to the next level.
#boxing #boxingtraining #proboxing
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=FbLO0Ldn1Jw
Check out all supplements I’m using and use code: BOXING to get additional 10% OFF
urlgeni.us/X4LO2X
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=FbLO0Ldn1Jw
Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=FbLO0Ldn1Jw
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=FbLO0Ldn1Jw
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=FbLO0Ldn1Jw
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=FbLO0Ldn1Jw
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=FbLO0Ldn1Jw
The Master Boxing Program
tonyjeffries.com/master-boxing-course
Pro Boxing training session explained by Olympic medalist boxer Tony Jeffries. In this video, Tony breaks down a complete boxing training session and explains how fighters structure their workouts in the gym. If you want to improve your training, build conditioning, and follow a more organized routine, this video is for you.
Boxing Running Workout for Stamina and Speed (By Pro Boxers)
youtu.be/E12tsS_Cwb0
How to Build Boxing Strength at Home (For All Fighters)
youtu.be/YRrgN_h10P0
Your Boxing Cardio Sucks… Here’s How to Fix It Fast
youtu.be/KBNrKV8ujco
4 Boxing Drills NO EQUIPMENT at home training
youtu.be/BpiM3Sw4rFU
There are many boxing workouts and drills available, but not everyone understands how to structure them effectively. Tony explains how boxers organize their sessions so each round has a purpose, helping develop skill, endurance, speed, power, and focus.
The 7-Phase Pro Boxing Workout:
Phase 1: Full-Body Warm-Up: Do not just grab a jump rope while your shoulders are tight. Spend 10 to 15 minutes warming up from the ground up, and always wrap your hands before you start.
Phase 2: Jump Rope: Do 4 three-minute rounds without taking the 30-second rest. Try to jump on a softer surface like a board or rubber flooring to protect your joints.
Phase 3: Shadow Boxing: Do 4 three-minute rounds. Every round must have a theme, like fixing bad habits or visualizing an opponent.
Phase 4: Heavy Bag Workout or Sparring: Do 8 total rounds depending on your schedule. You can mix sparring with bag work, but always have a specific goal in mind for every round.
Phase 5: Speed Ball: Hit the speed ball for 2 three-minute rounds without resting to build shoulder endurance. If you do not have one, shadow box while constantly pumping your arms.
Phase 6: Abs and Core: Your core connects your legs to your fists. Do 2 rounds of core work after every single session. This is non-negotiable.
Phase 7: Cool Down & Reflection: Spend 10 to 15 minutes cooling down and actually reflecting on what went well and what you need to fix next time.
This structure gives you a clearer way to approach your training instead of relying on random drills. Whether you are learning the basics or already training in a boxing gym, this routine can help you stay consistent and improve over time.
Chapters:
0:00 The Pro Boxing Session That’ll Get You Fighting Fit
2:39 Phase 1: Full-body warm-up
3:42 Phase 2: Jump rope (and how to protect your joints)
4:48 Phase 3: Shadow boxing with a purpose
6:49 Phase 4: Heavy bag and sparring rounds
9:48 Phase 5: Speed ball for shoulder endurance
10:54 Phase 6: Why core work is non-negotiable
11:37 Phase 7: Cool down and reflection
MY SOCIAL MEDIA:
Follow me on Instagram: instagram.com/tony_jeffries
Subscribe to my YouTube channel: youtube.com/tonyjeffries1?sub_confirmation=1
Business Email: Tonyjeffries@gmail.com
My name is Tony Jeffries, Olympic Bronze medallist & former undefeated pro boxer.
I’m the owner of Master Boxing where I take your boxing to the next level.
#boxing #boxingtraining #proboxing
