16 Minute Boxing Workout at Home | No Equipment Needed
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- เผยแพร่เมื่อ 6 ก.ค. 2024
- Follow along and burn 263 Calories from this at home shadow boxing workout with Tony Jeffries (No equipment needed). Enjoy this exercise and make sure to do this at your own phase. You can do this at the gym or at your home.
Thanks for my wife @NurseSarahJeffries for doing this.
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Chapters:
0:00 16 Minute Boxing Workout at Home | No Equipment Needed
0:47 3 Minute Warm Up
4:13 Round 1 - ShadowBoxing
7:00 Round 2
9:44 Round 3
11:51 Sponsor
12:18 Round 4
15:16 AB Round
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My name is Tony Jeffries, Olympic Bronze medallist now co-owner of Box 'N Burn, 2 boxing fitness gyms in Los Angeles, as well as the Box 'N Burn Academy...this i a sour education program where we teach trainers how to teach boxers (Link below)
If you want more in-depth videos from me to make you a better boxer - check out this
www.masterboxing.com/
#boxingworkout #workout - กีฬา
Do you got any questions about this workout or have video request? Comment down below!
Watch Next: How to Box in 4 Minutes | Boxing Training for Beginners: th-cam.com/video/jhcIjFgz2bI/w-d-xo.html
Love your videos Tony but I have hand and wrist injuries (carpal tunnel) etc and have not been able to use the heavy bag for a long time. Do you have any advice or experience with hand and wrist recovery? I just hate not being able to beat the hell out of the bag. Thanks for all of your great info, you really know how to teach!
🥰
@@highbrass7777 I did a video on how Tony treat his hands with ice.
Thank you sir finally got the video that we want
@@harshulyadav2420 hope i didn't look too outta shape, it was tough!
I love how Sarah pivots her entire foot on her reverse punch. She’s done this before. I love you guys! Bill
Thank u Bill means alot to us mate ❤️
Hi Tony. I have just finished this workout. The 45 second break was a godsend. When I saw your sweetheart doing the workout I thought I’ve got this. I certainly can keep up with her. I’m not too embarrassed to say that after the 3rd two minute round I was gasping. At the end of the last round I felt sick. So thanks Tony, lol. I am determined to keep going. Bevan from New Zealand.
I really like how you mention "think about why you are doing this" at the end of the third round. Really motivates me when I'm struggling. Thanks for this video!
Bro i did the found 2min rounds. Twice in a row and i am knackered. Very nice workout. I am 110 kg or 242 pounds. I have very little experience. I did boxing for 1.5 years, but i was a teen 15-16 years old. Now am almost 42.Respect Tony. 💯💯💯💪😎👍
Hey there, Tony. I'm new to the channel, but I wanted to say I appreciate you dishing out these videos for the community. I'm 28 years old, my metabolism slowed down and I started gaining weight a lot faster than I ever had before, jumping from around 200 lbs (around 90 kilos) to 255 lbs (closer to 114 kilos) in a matter of a year. I decided it was time to work on myself before it gets even more out of hand, and I always had a passion for the sport of boxing since I was young. Last week I decided to try working out but wasn't sure where to start and I'm not doing so well financially so a gym membership isn't ideal for me and my family. I saw some people boxing and got back into wanting that lifestyle again, then I found your videos (didn't even know you had a channel until recently!) I decided enough was enough, and did my first workout using the 20 minute workout video you have. I severely underestimated your workout and my body was sore for about 3 days! But that's my own fault, I should have started slower, but at least I mostly kept up with that video. Today I did this video instead, thinking toning it down a bit would be best. And to my surprise, I worked up a nice sweat by the last round and I feel fantastic! I haven't lost weight yet which is to be expected, but I'm going to keep doing these workouts whenever I can and slowly start working on better eating/sleeping habits along with the workouts. Thanks again, you and those like you are an inspiration and proof we aren't too old to keep trying. I may not step into the boxing ring, but I will do my best to get fit and stay that way with a sport I'm passionate about!
Keep it up buddy
exercise helps you only 20% the rest is particular food.
keep going bro
I love these videos with you and your wife. You both seem like really great people all around. Cheers to you both and thanks for the quality videos!
This looks really good it's just what I'm looking for I'm going to do this with my dog.
That was awesome, thanks Tony! I'm 4-5 weeks in at a local boxing club and 45 years old. I wanted more exercise outside of the classes to get fit quicker, and this did it. Like the mix of punches, speed, power. Don't want to know how your missus gave you 9 hours sleep! 😀. Thanks again.
Brilliant as usual Tony! Simple, easy and effective!
Hey buddy from Florida US I’m 22 and this video has helped me a lot! Keep up the good work champ!
Fantastic workout, Tony. Really enjoy it. Keep up the good work.
absolutely brilliant Tony, am 52 and think I'm fairly fit, but OMG that nearly killed me 🥵🥵thank you, been following you for ages and trying to learn how to box from your videos 👏🏻👏🏻👏🏻👏🏻
Great video! You give great motivation talk makes it feel like you are there with me really handy when I'm lazy and CBA working out going to start doing this at least 5 days a week I had my first MMA fight a few months ago lost by decision my next fight will be next year I don't plan on leaving it to the judges this time! Thanks for the stamina boost!
🩵 I want to see and do more of these! Had me sweating real good by the end. Real nice push and motivation 💪 thank you, Tony and Sara!
absolute loving the videos tony got a white collar match next year your videos are helping me prepare massively appreciate them
Sarah is pretty good tony,i like her footwork. Im guna do this with me missus 👊
Thanks mate - yeah she’s good - she impressed me
Let me know how you and your Mrs get on
How did you get on?
@The_Changed_Mindsethow old are you?
@@rtx8192😂you funny af
this Channel is one of a kind. always straight to the point.. no bs..everything you need to know!
definitely trying this!!
(from where is your accent??)
Thank you very much for videos like this Tony, I am learning a lot, I'd like to see more of this follow along workouts series. Congratulations for all the great work, y saludos desde México.
3rd time doing it, all the way through without pausing it 🎉. First time I did it I had to pause the video after the warm up and after every round 😂. Second time I think I paused it twice. 3rd time straight through. GAAAAIIIINNNZZZ 💪
one of my favorite video during my training session, thanks for your work, mate
I'm stoked. New gloves showing up today. The same day this video is released?! Let's go!
Update: just finished to workout. Thanks for the video!
Nice work mate, glad you liked the workout video!
Great boxing circuit. Amazing that this is free. Thx.
Gorgeous workout! Thank you!
feels fantastic, thank you for the workout!
Loved this! 🥊
mate well done with this one, excellent quality video, the cardio aspect has been tough for me, ive started boxing at 50 and a colon cancer survivor really enjoying it, and lighting some old happy memories eye of the tiger :)
Thanks mate, hoping for ur fast recovery.
Another great one Tony! Go Sarah!
This channel keeps getting better.
한국 구독자에요 좋은영상 감사합니다 덕분에 열심히 운동하고있습니다 항상 건강하시고 좋은 영상들 많이 올려주세요 🥊 🥊 🛎
Great vid! Go Sarah!! 💕🥊🙌
Great content mate.
Excelente aula treinador!
That was a great workout! I’m just getting into boxing and I really want to get better. This helps a lot. Thank you!
Happy to help! Keep it up 🥊
Thanks for the great training it was really helpful
thank you for this train along unit.
I can't wait to try this. I would add 1 slight suggestion. I know karate and boxing are different worlds, but in karate where you her stand still and throw punches from the boxing stance, we would too but we would also do it from a squat position called and misspelled wide Kibadachi, to train and strengthen side. Obviously, you wouldn't do it in a real combat situation but in training it does strengthen and work the thighs. You could also stand in a squat during breaks.
ur my fav boxing channel, i'm training for 4 months and encountered a wall, some sort of stagnant, even tho im training 5-6 times a week, my trainer doesn't show anything special and summarizing this we're just keeping our stamina in check. I'm glad for your content because i'm looking for other sources to learn from. :) Wish u the best, also u have beautiful wife!
Thanks mate, if you got video request and boxing questions just comment is down below.
@@Tony_Jeffries hi tony sparrin vid would be good like for advanced ppl or amateur boxers
@@Tony_Jeffries I have a question on when you can become an amateur boxer
very inspiring , good to see two absolute Northern legends working together to help others get healthy. Not really into nursing but i watch a lot of tosh on youtube while I work. I am sure I can only learn good things from Sarah's channel , suscribed. howay will be doing this workout with my other Tony Jeffrey sessions. Cheers Mara.
Great video, well worth a 16 mins of anyone's time. Thanks Ton 👍
Glad you enjoyed it!
Thanks for all your tips and drills, I had light sparring yesterday and I see the result 🥰
ur welcome mate and grate to hear !
Thank you coach. This video really helped.
Awesome as usual 👍👌
Excelent workout mate
Man this is the coolest video you made yet, you're training your wife for self defense, thats dope
Thanks mate 👊
I love these! I got a good sweat out of it!
Please do a heavy bag workout video as well, Tony, you're a legend!
Have yor watched this mate? th-cam.com/video/XIHvfwYVy4A/w-d-xo.html
This is what we needed champ!
Thanks for waiting mate, enjoy! If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻
You two are awesome! ♥️♥️
Fantastic workout!!
Did u do the full thing?
Love to see you both do these videos thanks guy's.
Glad you like them!
Love this, thumbs up to you both,nice that you can involve sarah
Thank you 🙏🏼
did U try the workout yet?
Can you please post more shadow boxing workouts? Would love to have more of those!
her smile during the workout is adorable :)
I think its the only opportunity you have to be in charge... The others 364 days Mrs. Jeffries is in charge!! 😊😊😊
Completed the workout 💪 thank you
Nice, how did u find it?
@@Tony_Jeffries loved it l, I'm hoping it's a regular thing 🥊🥊
This is best video for beginners
Tony should be the favor. But if Sarah lands that rear uppercut, it's lights out for Tony.......One more way for her to put people to sleep in her clinical practice
Haha agree
Haha 😂
🥰 enjoyed this
I've never had such a fun warm up before
Love love love love love this, boxer traaining is the best!!!
Thanks - did I try the workout yet?
the video i've been waiting for
Let me know how you get on
@@Tony_Jeffries i just attempted it for the first time and completed every round and beat myself mentally! i'm very proud of what i was able to do on the first session, i'll be doing this everyday i felt really good throughout boxing got a little sloppy in round 4 so that's what we'll improve on
I enjoyed that, thanks guys!
Glad you enjoyed it!
I love your videos man thank you so much for doing what you do
Glad you like them!
Wow, what a workout!!
Great!
Wow, this workout really kicked my ass! Loved it! Subscribing to you channel now!
Glad you like it mate, If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻
thank you tony 👍🏽
Great work out!.love to see you on the double end bag!
Coming very soon mate
@@Tony_Jeffries cheers mate👍
💯 thanks for the tips
I appreciate it ma man
nice workout.btw love your vids
Means alot Anton Thank you 🙏🏼
Nurse Sarah has a monster hook shot and her combos is absolutely flawless. Will try this workout for sure. Thank you Tony and Nurse Sarah!!
Haha yeah she’s good, appreciate it.
Did u do the workout?
@@Tony_Jeffries Hi Tony, yes, matter of fact, around 30 minutes ago, I've completed. Just the warmups itself will get you sweating and ready for the next additional rounds...BTW, love the planks with leg raises. Very challenging, but worth it. I say do more of these 15 minutes video series...Love it!!
Appreciate it! 🥰
another great workout to do before bag or mitt work! seriously people listen and follow you will improve your footwork and stamina and combos another tip to throw in use some light weights during the shadow boxing rounds.
And I'm happy for that mate, Thank you!
Thank you Tony for this video
Ur welcome Sameer. Did you try the workout?
@@Tony_Jeffries Yes sir
I'm gonna get my wife to do this workout...thnx Sir and the Mrs...
Boss as usual :)
Legends!
Love your channel....🥊
I hope i can do it as great as she did...
Thanks mate did U try the workout yet?
@@Tony_Jeffries yeah i did ... but i couldn't keep up with you guys😂....
Thx for your help
Thanks - did u try this yet?
I actually got interested in boxing from Supernatural (the workout, not the tv show...), so it's great that you have all this beginner-friendly boxing content. (Thank you both!) l have a repetitive stress injury from work (Like tennis elbow or carpal tunnel. If I am too rough on the right hand, my hand goes numb.) Do you have any ideas for stretches or other tips so that I can still learn without doing myself any harm?
Thank you Jeffries’s for a good boxing workout
Looks good
Thanks Tony, I've done this workout a few times this week & it's the perfect way to start the day! Just a quick question - is there any advantage / disadvantage to hitting a bag rather than shadow boxing? With the same intensity
Not a professional here, and five months late, but talking for some experience.
Shadow boxing is *mostly* used by people to imagine actual boxing situations, and learn how to behave in the ring. Boxing with a punching bag is really great for practing where to hit a target and how to properly aim, as well as to measure and upgrade your punch strength.
This workout could be fully done with a punching bag, with basically no change to it's effectiveness, since he never says "imagine this, imagine that". Hope this helps somehow.
Thanks i will do this 3 times a week
Have fun Ken
Tony also pls tell us some workouts to make rib cage strong
I love this channel. ❤️🔥
Thank you, means a lot. If u don’t mind, could u please share this vid on ya social media please. Will really help me out :) All good if not 👊🏻
@@Tony_Jeffries I'll do.
🔥🔥🔥
Good video!
You have any other work out videos?
I'd gladly pay for them.
Sarah is very good. Obviously has a talent for this
Yeah she’s got great form
I will definetely try this!
Nice 1- let me know how you get on
I just started Boxing and can already tell you it will be a very good trianing for me. I personally will do some power exercises on top. I am learning a lot from your videos and I really like the way you do these videos!
This is in the top 5 videos you have made.
Wow thanks for that mate…. Which is your fav?
@@Tony_Jeffries Probably the boxing 101 video because that is what really got me started. I have found you probably have the best self defense video's on TH-cam.
very nice workout. I would also like to join in a 20-minute workout on the punching bag.
Have you watched this mate? th-cam.com/video/7alYtkg_6mU/w-d-xo.html
day 4 in a row completed and today was great i had a lot more stamina then i did all the other days and everything was a lot smoother
you do the workout once a day?
@@enriquepuga8307 yes i do , it's progressively gotten easier each day
I needed tuis thanks mate
When u do it, let me know how it was?
@@Tony_Jeffries sure, i'll do it tomorrow ans actually i have a street fight so i dont want to feel tired tomorrow
nice
Amazing burn. Greetings from Poland ❤️😃
Hey Poland, I boxed there a few times
did I try the workout yet?
@@Tony_Jeffries Yes Sir, done one yesterday starting another set right now.
This is a great workout.
Did u complete it mate?
@@Tony_Jeffries Yes, very balanced workout tbh not too hard and not too easy which i like and basically anyone can do this workout which makes it even better.
Hey tony i've just started my boxing training and ive been wondering how i can check up and correct by technique if i'm not doing it right because for example ive been throwing lots of jabs and now by arm hurts in a way that doesn't feel like a workout and more like an injury so if you could make a "mistakes in technique and how to correct them for beginners" that would mean the world to me much love 🙏
Have you watched this mate? th-cam.com/video/CMS_ni5lEs4/w-d-xo.html
Thanks a lot COACH SHAB
love from INDIA 🇮🇳🇮🇳🇮🇳🇮🇳🇮🇳
How are you there mate?
Have you try the workout mate?
@@Tony_Jeffries yes COACH SHAB
It's amazing 😍😁
Tony Brother Pls Make A Video On How Judges Give Scores In Fights? How to Score🙏🏻❤️❤️
I'll take note on that mate.
@@Tony_Jeffries Thankyou Big Brother Lots Of love from India ❤️🇮🇳
Can u do some more street fight defense but brilliant workout
Coming soon Thank you 🙏🏼