Free challenge for women 25+

Learn to box for fitness in 5 easy days

A free 5-day email challenge for women 25+ who want a fun, full-body workout at home. Learn a solid stance and guard, the jab and cross, hooks, uppercuts and simple combinations, footwork and basic defense, then a 15-minute shadowboxing workout and a simple weekly plan. No sparring, no contact and no equipment needed. A heavy bag and gloves are optional.

5 days
No equipment needed
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Your 5-day plan

5-Day Boxing Fitness Starter for Women

One short email a day, one step at a time.

1Why boxing + stance and guard10 min
2The jab and the cross10 min
3Hooks, uppercuts + combinations15 min
4Footwork, defense + a workout15 min
5Your weekly boxing plan10 min

About an hour of reading and practice across the week, and you finish with a safe stance and guard, six punches, beginner combinations, simple defense, a 15-minute shadowboxing workout and a weekly plan.

The 5 days

5 days from first stance to full rounds

The order I used teaching adult beginner boxing classes: stand well first, then punch, combine, move and defend, then build your week.

Why boxing + stance and guard

Why boxing works as a workout, how to stand and hold your hands, a full safety note and a 1-10 baseline for energy, confidence and breath.

◷ 10 min

The jab and the cross

A safe fist, the two punches most of boxing is built on, and a short breath out on every punch.

◷ 10 min

Hooks, uppercuts + combinations

The boxing number system, two new punches and six easy 2 to 4 punch combinations to practice in the air.

◷ 15 min

Footwork, defense + a workout

Step without crossing your feet, slip, roll and block, then a 15-minute shadowboxing workout in 4 rounds.

◷ 15 min

Your weekly boxing plan

2 to 3 sessions a week, how to add a bag or gloves safely, and how to progress over 4 to 6 weeks.

◷ 10 min

By day 5 you have

A solid stance and guard
Six punches and six beginner combinations
A 15-minute shadowboxing workout
A weekly plan for the next 4 to 6 weeks

Is this boxing challenge for you?

Made for women 25+ who want a fun, confidence-building workout at home, whether you've never thrown a punch or want to get back to it. It is boxing for fitness only: no sparring, no contact and no fighting.

If you have a recent injury or surgery, shoulder or wrist problems, osteoporosis, high blood pressure, a heart condition or a joint replacement, or are pregnant or postpartum, get your care team's OK first.

Right now

Boxing feels out of reach

Boxing gyms look intimidating
You're not sure how to stand or make a fist
Workouts at home feel boring
You worry about hurting your wrists or shoulders

After 5 days

You box with confidence at home

You stand, guard and punch with good form
You string together simple combinations
You have a 15-minute workout you enjoy
You know how to add a bag or gloves safely

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES (corrective exercise) and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness. I've trained in seven martial arts, including boxing, and I've taught adult beginner boxing classes. These five days teach boxing the way I teach beginners: form first, no contact, at your own pace.

No sparring, no contact, no fight-gym pressure
No weight-loss, toning or detox promises
Clear notes on when to stop and get checked

Free 5-day challenge

Your first round starts here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general fitness education and coaching, not medical advice, and it does not diagnose, treat or cure any condition. Stop and get checked if you feel chest pain, dizziness or fainting, unusual shortness of breath, sharp joint pain in your shoulder, elbow or wrist, or numbness or tingling.

If you have a recent injury or surgery, shoulder or wrist problems, osteoporosis, high blood pressure, a heart condition or a joint replacement, are pregnant or postpartum, or have a history of an eating disorder, please talk with your doctor or a physical therapist first. Never hit a bag without wrapped hands and gloves. Never change medications to fit a workout. Individual needs vary.