How to Get in Great Shape: Follow Our 3-Month Workout Plan

Boxing is the perfect mix of both cardio and strength training, making it one of the best workouts for your physical and mental health. That’s why we worked with Master Trainer Anthony to put together the ultimate 3-month workout plan to kick-off spring. It’s designed to build up your confidence, muscular endurance, and strength—and maybe even lose a few pounds in the process!

And the best part is? You can do this workout program right in the comfort of your own home with Litesport. 

Anthony’s 3-month workout plan consists of four phases, each lasting three weeks. Each phase builds on what you learned in the previous phase, so you can progress at a pace that motivates and challenges you without pushing too hard too fast. 

Phase one allows you to build a foundation and master the proper form. Once you’ve got the basics down pat, you’re set up for success in each subsequent phase as they get more challenging.

Whether you’re looking to lose some pounds, gain muscle, punch away stress, or build strength we’ve got you covered one punch, step, and rep at a time. Ready to join us? Let’s get started:

Phase 1: Foundation 

Goal: Master the basics of boxing form and technique as you start building up your endurance.

In this phase, we’re starting with beginner-level Trainer Classes until your boxing form and six signature punches feel like second nature. Even if you’re not a beginner boxer, this is a great place to start to help your body adjust to a new workout routine and ensure you’re practicing correct boxing form to avoid injury.

Here are key things to keep in mind during this phase: 

• Stick with Trainer Classes: Our Trainers will help you learn how to master the proper boxing form, stance, and punches. 
• Filter by “beginner”: The Litesport app offers an easy way to filter classes by beginner, intermediate, and advanced so you can find the right level for you. All the classes in this phase are 10-minute beginner-level so you can ease into greater intensity in the coming weeks.
• Time to FOCUS: Our FOCUS class series is great for this phase. These classes are all about improving your boxing form by developing one fundamental boxing skill per class. 

Here’s a recommended weekly workout plan you can follow during the three weeks of phase one. Don’t feel like you need to follow these workouts exactly, do what feels right for your body and move at your own pace. But these will give you a good sense of where to focus.

Phase 1: Weeks 1-3
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Strength Training 1 song warmup
Chris’s 15-minute Hip Hop First Time Beginner Workout	10 min Beginner FOCUS: 3 Punch Combos with Lissa + Any 10 min Beginner Express Class	REST DAY	10 min Mixtape Beginner FOCUS: 4 Punch Combos with Dillon + Any 10 min Beginner Express Class	20 min Glutes + Abs Mixtape Beginner with Kristi	10 min Hip Hop Beginner FOCUS: Power Punches + Any 10 min Beginner Express Class	20 min Restorative Yoga Mixtape Beginner with Kris
Strength Training 1 or 2 song stretch

Recommended reading for phase one: 

• Litesport Beginner Guide: How to Prepare for Your First Boxing Workout
• How to Master Defensive Boxing Moves With Litesport
• Boxing Form 101: How to Master a Strong Boxing Stance and Deliver Powerful Punches
• How to Master Your 6 Signature Punches With Litesport

Phase 2: Endurance

Goal: Challenge your endurance and put your boxing form to the test.

In this phase, we’re turning up the heat to build your endurance. We’re introducing both longer-duration and intermediate-level workouts so you can start applying the boxing form you’ve mastered in phase one to workouts with a higher level of difficulty. 

Here are key things to keep in mind during this phase: 

• Increase your workout time: In phase one, we focused on 10-minute Trainer Classes. In this phase, we’re pushing your endurance to the next level by challenging you to go for longer. 
• Punch Tracks: Throw in a Punch Track after your Trainer Class to test your skills without Trainer guidance and to add an extra endurance challenge.
• Take rest days: Just because we’re putting you to work doesn’t mean you have to push yourself to the max. Listen to your body and take a rest day when you need it. Remember, these weekly workouts are only guidelines. 

Phase 2: Weeks 4-6
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Strength Training 1 song warmup
15 min Intermediate Trainer Class + Punch Track of your choice	15 min Intermediate FOCUS: Slips & Rolls with Myles + Punch Track of your choice	REST DAY	30 min Intermediate Trainer Class  Challenge your endurance!	20 min Total Body Conditioning	20 min Intermediate Trainer Class + Punch Track of your choice	10 min Stretch + Meditation with Kris
Strength Training 1 or 2 song stretch

Recommended reading for phase two: 

• Litesport Workouts: Punch Tracks
• How to Get in Great Boxing Shape: 18 of the Best Exercises for Boxing
• Train Hard, Recover Hard: How to Rest and Recover With Litesport

Phase 3: Power and Strength

Goal: Develop explosive power and improve your strength. 

In this phase, it’s time to shift your focus to boxing with greater speed, power, and strength. Now that the moves feel like second nature and you’ve improved your endurance, you can start to hone your skill, put some power behind your punches, and build up muscle. 

Here are key things to keep in mind during this phase: 

• It’s time to spar: Sparring sessions offer a great way to challenge your boxing technique, check in on your form, and find your rhythm and flow. It’s also the perfect opportunity to really go for it as you lose yourself in the music.
• Total Body Conditioning: The best way to build muscle is to challenge your muscles in different ways. We’ve added Strength Training Total Body Conditioning classes into your weekly routine to do just that.

Phase 3: Weeks 7-9
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Strength Training 1 song warmup
10 min Intermediate Pop + EDM FOCUS: Power Punches with Mary + Intermediate 2-song Sparring Session	Intermediate or Advanced 4 song Sparring Session + 10 minutes Glutes + Abs	REST DAY	30 min Advanced Trainer Class  Challenge your endurance!	20 min Total Body Conditioning	20 min Advanced Trainer Class + Punch Track of your choice	20 min Power Yoga with Kris
Strength Training 1 or 2 song stretch

Recommended reading for phase three: 

• Litesport Workouts: Sparring Sessions
• How to Fuel Your Boxing Workout: What to Eat Before, During, and After

Phase 4: Maintaining Peak Performance

Goal: Maintain your boxing fundamentals, endurance, strength, and power that you’ve built across the first three phases.

You’ve mastered the boxing basics and built up your endurance, strength, and power. Now with phase four, it’s all about maintenance and continuing to condition your body while setting you up for long-term success. Although this is the end of your workout plan, you can continue phase four for as long as you’d like. It keeps you at a high level of training, without burning you out. 

Here are key things to keep in mind during this phase: 

• Switch up your workout: The key to maintaining a high level of fitness is consistency. That doesn’t mean you need to always be operating at 100% or only selecting advanced-level workouts. Pair a beginner-level class with an advanced-level sparring session. Get creative and switch it up!
• Listen to your body: Now that you’re familiar with a consistent workout routine, it’s time to trust that you know what you need. Listen to your body and let it be your guide. Push when you need a challenge, but slow down when you need a break. 

Phase 4: Weeks 10-12
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Strength Training 1 song warmup
10 min Beginner Trainer Class + Advanced 2 or 3 song Sparring Session	Intermediate or Advanced 4 song Sparring Session + 10 minutes Advanced Glutes + Abs	REST DAY	30 min Advanced Trainer Class	Punch Track of your choice + 20 min Total Body Conditioning	20 min Intermediate Trainer Class + Punch Track of your choice	20 min Restorative Yoga with Kris
Strength Training 1 or 2 song stretch

Recommended reading for phase four: 

• 8 Tips for Getting (And Staying) Motivated to Work Out
• Litesport Workout Playlist: Best Songs to Box to Depending on Your Mood

There you have it, that’s your four-phase, three-month workout plan with Litesport. Will we see you on the Leaderboards? 

Need extra motivation to commit to a workout routine? Challenge your friends to a Litesport Match, enter a Community Challenge, or join our Litesport Facebook Community. In our community, you’ll get access to motivational resources, personalized tips and feedback from Litesport trainers, accountability coaching, and more.