Thank you for choosing Kewlus and welcome to the Kewlus Training Fundamentals series of videos. This series covers the importance of rhythm, explaining how it was used by world champions to dominate and win fights. I made these videos to help motivate, guide and inform you for when you practice on the Kewlus in your home. You'll learn the fundamentals of training with the Kewlus using guided sessions of several rounds each over a 3-week period. Each session and every round is packed with insights into how specific boxing techniques which you practice on the Kewlus have been used in the ring by the legends of the sport. Let's get into it!

Note: these videos are not intended to replace the true benefits of having a real life coach who can see the mistakes you're making and help you correct them. I highly recommend that you attend your local boxing gym or club for a few lessons so that you can make sure your technique is perfect. These videos are more of a progression guide and serve as a session timer when you're practicing at home, while explaining the importance of rhythm and other aspects of the sport as used by the legends of boxing.

Week 1: Basic Rhythm & Technique

Week 1 is all about establishing rhythm, learning about the importance of the jab in boxing and the advantages of stringing together combinations like the jab-cross. Start with Session 1 on your first training day and repeat it for as many training days as needed to become comfortable. Then move on to Session 2. Alternate between Session 1 and Session 2 from day-to-day for as many days (or even weeks) as you need to become confident. 

Week 1, Session 1 (2 x 2min rounds)

Use this session to work on establishing a steady rhythm, focussing on developing a fast and steady jab while maintaining good form. If you have more in the tank, you can either use a timer to extend your session or simply restart the video at the beginning of the first round and repeat the two rounds.

Key Focus areas: maintaining correct distance, rotating the hand (palm facing down during impact), returning the jabbing hand directly (not letting the hand drop), developing both sides equally (develops both shoulders and improves coordination).

Week 1, Session 2 (3 x 2min rounds)

Introduction to the cross and the first combo, the jab-cross. In this session you will learn why combinations are so important in boxing and how legendary boxers like Muhammad Ali used them to dominate and win fights.

Key Focus areas: maintaining correct distance, rotation of the body and back foot for the cross, maintaining rhythm and 4/4 timing, developing both sides equally (develops both shoulders and improves coordination).

Week 2: Combinations & Flow

In Week 2 we increase the tempo and duration of our training sessions, focus on maintaining continuous rhythm on the Kewlus and round off our combinations with uppercuts while maintaining the flow of movement. Start with Session 1 and repeat it for as many training days as needed to become comfortable with these longer combinations and the uppercuts on the Kewlus. Then move on to Session 2. Alternate between Session 1 and Session 2 from day-to-day for as many days (or even weeks) as you need to become confident. 

Week 2, Session 1 (4 x 2min rounds)

Use this session to work on adding uppercuts while maintaining a steady rhythm. If you have more in the tank and want to continue training longer, you can either use a timer to extend your session or simply restart the video at the beginning of the first round and repeat the two rounds.

Key Focus areas: maintaining correct distance and stance, rotating the hand for the uppercuts (palm facing up during impact), continuing to remember to return the hands directly back to guard (not letting the hands drop), developing both sides equally (develops both shoulders and improves coordination).

Week 2, Session 2 (5 x 3min rounds)

In this session we focus on cementing the fundamentals, while maintaining flow. We increase the workout level by adding an extra round as well as extra time to each round.

Key Focus areas: maintaining correct distance and stance, continuing to remember to return the hands directly back to guard (not letting the hands drop), developing both sides equally (develops both shoulders and improves coordination).

Week 3: Establishing Regular Training

This week rounds off the Kewlus Training Fundamentals program with two challenging sessions. You will learn about how training with the Kewlus elevates your boxing skills and about the overall benefits of training with the Kewlus regularly, for both for physical and mental health. By the end of this week you should be ready to establish regular training with your Kewlus and to continue training without further guidance using just a basic session timer to time your rounds.

Week 3, Session 1 (6 x 4min rounds)

This session and the longer rounds will challenge your cardio fitness level, so take longer breaks if you need to. You will learn why the Kewlus is such a great tool for elevating your boxing skills.

Week 3, Session 2 (7 x 4min rounds)

This session will challenge your cardio fitness level even more with the extra round, so also take longer breaks if you need to. You will learn how the Kewlus is so good for maintaining physical and mental health.

Week 3, Session 3 (1 bonus 4min round)

In this session we will look executing the hook. We will practice a couple of hooks at the end of a combo, as well as learn how to control the Kewlus after it begins to go into a circular spin after you strike it sideways with a hook.

Final Words

My aim with these videos is to get you started and motivated enough to keep training. I know the Kewlus well as I created it, as for boxing technique there's always room for improvement. My biggest advice would be to start by training at a boxing gym for at least a few weeks and if possible a few months to get the fundamentals dialled in. You can train at home during alternate days, but the feedback that a coach can provide is invaluable. The coach can see any mistakes you might be making and correct them before they become part of your muscle memory (just like my crappy left hook lol).