1
BoxingTony Jeffries — 30 Minutes Full Boxing Workout
Best first session: rhythm, stance, punches, cardio, and basic boxing conditioning.
4-week solo follow-along course
Combat Fitness Daily Program
A modern 28-day training path using free YouTube follow-along videos. The order below is arranged for progressive practice: strength, agility, boxing, Muay Thai, self-defense, cardio, and yoga/mobility. Use the main video as the minimum session; add optional drills when you want 45–60 minutes.
Core YouTube Library — in the order to do it
Start at #1 and follow the sequence through #18.
2
Strength30 Minute Full Body Strength Workout — No Equipment
Establish strength base for legs, core, shoulders, and athletic posture.
3
Muay ThaiBeginner Muay Thai Workout — 30 Min Shadowboxing Class
Introduce kicks, knees, elbows, stance recovery, and solo Muay Thai rhythm.
4
Self-defenseBeginner Krav Maga Complete 30 Minute Class
Practical striking, movement, and escape-oriented self-defense foundation.
5
BoxingTony Jeffries — 30 Minute Shadow Boxing Workout at Home
Dedicated shadowboxing practice for flow, defense, pivots, and combinations.
6
MobilityAnimal Flow Beginner Class — 30 Minute
Mobility, body control, floor transitions, hips, shoulders, and coordination.
7
Yoga30 Min Yoga For Athletes — Mobility & Recovery
Recovery day: keep the daily habit while improving mobility and breathing.
8
Strength30 Minute Bodyweight Strength Workout
Second strength layer: control, repetition quality, and muscular endurance.
9
Muay ThaiBeginner Muay Thai — Full Class, 30 Minutes, No Equipment
Build structure around kicks, teeps, checks, knees, and combinations.
10
AgilitySpeed & Agility HIIT Follow Along — No Equipment
Foot speed, reaction, lateral movement, explosiveness, and conditioning.
11
Self-defense20-Minute Home Self Defence Workout
Shorter self-defense day; add your own strike-and-exit practice after it.
12
MMA StrengthBJJ Full Body Home Workout — 30 Min Follow Along
Ground movement, core, athletic strength, technical stand-ups, and fight fitness.
13
Yoga30 Minute Full Body Yoga for Strength & Flexibility
Recovery plus strength: useful for hips, shoulders, hamstrings, and balance.
14
Self-defense30 Minutes Workout — Kicking and Striking for Self-Defense
Integrates striking, defensive movement, and practical exit habits.
15
Martial cardio30 Minute Martial Arts Fitness Home Workout with Kicks
Higher-energy martial cardio with kicks, coordination, and endurance.
16
Muay Thai60 Minute Fighter Follow Along Workout — Solo Muay Thai
Long performance session. Use once your base is established.
17
Mobility45 Min Primal x Animal Mobility Flow — Intermediate/Advanced
Advanced mobility and body control for the final week.
18
BoxingTony Jeffries — 20-Minute Boxing Workout at Home
Shorter boxing option for busy days, warm-ups, or extra conditioning.
28-day schedule
Use the library order, but repeated strategically across 4 weeks.
Week 1 — Base, rhythm, clean technique
Controlled intensity. Build consistency and movement quality.
Week 2 — Power, angles, defense
Add speed carefully. Keep technique clean under fatigue.
Week 3 — Integration
Strike, defend, move, escape, and recover to stance.
Week 4 — Performance and refinement
Harder but cleaner. End sharper, not broken.
How to use the page
Simple operating rules for the 4 weeks.
Session rule
- Main video only = minimum 30-minute session.
- Main video plus add-on drills = 45–60 minutes.
- For hard days, keep intensity at 8–9/10, not all-out chaos.
- For yoga and mobility days, stay at 4–6/10.
Optional equipment use
- Pull-up bar: dead hangs, scapular pulls, negatives, knee raises.
- Push-up bars: deeper push-ups and slow eccentric reps.
- One dumbbell: goblet squats, rows, floor press, suitcase carry.
- Yoga mat: floor transitions, mobility, technical stand-ups.