Welcome to GlovesUp.

You did not buy a generic workout PDF. You bought a plan that is supposed to fit you — and then change when you change.

Week one

Open your plan on the site. Fill in height, weight, and skill if you have not already. The first month is written from those three numbers plus a starting difficulty.

The weeks in between

Train the sessions on the board. Shadowboxing, bag work or air work, footwork, and conditioning. Rest days are part of the plan.

Last five days of the month

Answer the check-in. Too hard, too easy, or just right. Injuries. Energy. What you want more of. That writes next month.

The Corner is for questions between sessions. Post what you actually did.

Gloves up.

Most people who start boxing in their living room make the same mistake. They try to hit hard.

Hard is a later problem. The first month is stance, breath, and not dropping your hands when you get tired.

A usable home session is twenty-five minutes:

• 3 minutes skip or march in place

• 6 rounds of 2 minutes: jab, jab-cross, then add a slip. Rest 45 seconds.

• 5 minutes of footwork on a taped square on the floor

• 3 minutes of shadowboxing slow enough that you can hear yourself breathe

If you cannot do it again tomorrow, it was too hard. That is the whole programming rule. Next month should be a little more than this month — not twice as much.

If last month felt easy, add a round. If it wrecked you, cut a round and keep the quality. That is how a plan written for your height, weight, and skill actually stays yours.