Home Setup

great little setup buddy.
That should be fine mate.

You could just train 3-5 times a week.
3 rounds of shadowboxing, get your movement fluid, keep your technique solid, no wild bull**** going on, keep your chin and elbows tucked, rotate into every punch, no arm punching, get your balance and footwork steady
5x2 minute rounds on the bag, you can focus on speed for the first minute, power in the second minute, as many punches as possible over the whole round, practising combination punching only, etc
15-20 minutes overall on the skipping rope, alternating between steady pace and some bursts like double unders, sprints etc
With the free weights ideally you would have 1-2 separate sessions in a week but you don't have what I would call an ideal setup but I am of a very high standard when it comes to that so don't worry about that, what you can do is a simple circuit of exercises, you can do full depth squats (not to parallel, it will bludgeon your knees, full depth ass to ankles or as close as you can), deadlifts, barbell rows, overhead press and then squats again, for 6-10 reps, for 3-5 circuits again with 1-2 minutes rest only. Use a weight you can do this ok without having to grind the reps out and have shitty technique.
You can then do a circuit of pushups, jump squats, pullups, dips and decline situps, 3-5 rounds of 5-20 reps with each, with no more than 1-2 minutes rest. You can do this on alternate days with the free weight idea I gave you above.

Something GREAT for leg strength, power and endurance are sprints, 100m, 50m, 200m, 400m (no more than that as it isn't a sprint then), find time to go to a track once or twice a week on a day you are not doing this boxing workout at home, and do 4-8 sprints varying the pace from balls out to good solid effort, walk the distance you sprinted then go again, no extra rest.

Enjoy!

 

I am a helpful soul, feel free to send me some money.

That's a great goal to just stick with it, if you do it for 4-12 weeks the habit will stay, I know that's a random long number but it's how it goes, it changes for how long it takes someone to have it as a need-to-do rather than a "oh I think I'll do a bit of boxing!".

Sounds like a great gym, don't be embarrassed at all by anything, everyone starts somewhere.

 

I'm in the same boat. Work, kids, life... I don't get to the gym nearly as often as I would like.

I workout with my coach once a week and take home some things to work on at my home gym. The next week he gives me feedback and we move forward.

My home gym I have:

Ceiling mounted heavy bag [ame]http://www.amazon.com/Everlast-4680-Heavy-Bag-Hanger/dp/B00076ZE0I/ref=cm_cr-mr-title[/ame]


My review is the first one on the top left, listed as "The most helpful favorable review"


Wall mounted speed bag [ame]http://www.amazon.com/Everlast-Elite-Adjustable-Speedbag-Platform/dp/B001B88VXI/ref=pd_sim_sg_2[/ame]


Get a good swivel! [ame]http://www.amazon.com/Everlast-4444-Professional-Speedbag-Swivel/dp/B00076ZEE4/ref=cm_cr-mr-title[/ame]



Double end bag (second most useful bag in the gym, IMO) - Mine is secured to the ceiling with a large Eye screw. On the floor I'm using a 45lb weight so I didn't have to install a floor mount.

[ame]http://www.amazon.com/Everlast-Professional-Double-End-Bags/dp/B002054IOW/ref=sr_1_5?s=sporting-goods&ie=UTF8&qid=1303408400&sr=1-5[/ame]



Shadow boxing mirror

Skipping rope

Treadmill

Some reading: Boxer's Start-Up: A Beginner's Guide to Boxing [ame]http://www.amazon.com/Boxers-Start-Up-Beginners-Boxing-Sports/dp/1884654096/ref=cm_cr-mr-title[/ame]

 

I have a great home setup. Would like to post pic but can't figure out how.

 

cant stand the standing bag thing I would ditch that

need space for shadow boxing skipping etc

 

I've got my heavybag hung up in my garden. All I need to do now is learn how to throw a punch.

 

http://www.titlemma.com/p_EVPRT.aspx
This is a great training gadget.

No more rounds to the length of a song. Set for 2 or 3 min rounds with 30 or 60 secs break. 1-12 rounds. Sounds like a real bell too. Perfect.

 

if i could only train at home I would only buy three things. (1) 150 lbs bag (2) upper cut bag (3) the round bag. i already have the medicine ball and jump rope.

 

Now that I can see the pics (blocked at work) my advice is to mount the heavybag on the ceiling with the mount I linked to. They cost less than $20 and you can hang it up quickly with limited skills.

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The stand you have (I started with the same kind) will move when you unleash the fury on it (mine did) even with weight holding it down.

I agree with Doyle. You want space to circle the bag as you work.

The other thing I would do is put up a double end bag. They are great for timing and rhythm, fun and challenging to work on and inexpensive. I set mine up for less than $100 (bag I linked to above was $50, used 45lb weight was $45, misc hardware was less than $10).

You will need one of these to put the top into the ceiling:

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And one of these to put under the weight plate, metal hoop needs to fit through the hole in the weight plate.

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If you are totally broke and want to build your own double end bag...and looks or quality are not important.... check this out:

http://how-to-box.com/content/how-build-double-end-bag

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