virat kohli's workout split

 1. Stance & Footwork

Your stance is your foundation.

Orthodox (right-handed)

• Left foot forward, right foot back

• Feet shoulder-width apart

• Knees slightly bent

• Hands up near cheeks, elbows in

Southpaw (left-handed)

• Right foot forward, left foot back

Footwork tips:

• Move on the balls of your feet

• Step, don’t jump

• When stepping forward: lead foot first

• When stepping back: rear foot first

• Stay balanced — don’t cross your legs

 2. Basic Punches (The “Boxing 6”)

Each punch has a number:

1. Jab (lead hand straight punch)

2. Cross (rear hand straight punch)

3. Lead Hook

4. Rear Hook

5. Lead Uppercut

6. Rear Uppercut

Most boxing combos use these punches in sequence. Example: 1-2 (Jab–Cross)

 3. Basic Defense Techniques

Good boxers don’t just hit—they avoid hits.

• Guard – Keep hands up, elbows in

• Slip – Tilt head side-to-side to avoid straight shots

• Duck/Bob – Bend legs to avoid hooks

• Parry – Redirect punches with your hands

• Block – Use gloves/arms to stop punches

• Step Back – Create distance

 4. Conditioning

Boxing needs stamina, strength, and speed.

• Jump rope

• Shadow boxing

• Heavy bag work

• Mitt drills

• Roadwork (running)

• Core training (planks, sit-ups, leg raises)

 5. Training Gear

Starter equipment:

• Boxing gloves (10–14 oz for beginners)

• Hand wraps

• Mouthguard

• Boxing shoes (optional at first)

• Heavy bag or pads

 6. Rounds & Timing

• Amateur training rounds: 2–3 minutes work, 30–60 sec rest

• Focus on combos, breathing, and control

 7. Ring Rules (Basic)

• No punching the back of the head

• No hitting below the belt

• No holding and hitting

• Fight stops if the referee counts to 10 after a knockdown

 8. Key Boxing Qualities

• Balance

• Discipline

• Reaction speed

• Accuracy

• Endurance

• Mental focus

Buy  Boxing related equipment.

👉Buy for Boxing