1st lesson free
Omparkash profile and its contact details have been verified by our experts
Omparkash
- Rate R264
- Response 1h
R264/h
Contact
1st lesson free
- Personal training
- Fitness
- Cross training
- Body combat
- Body attack
Personal Boxing & Fitness Classes At Home. Online or offline classes For Fitness, Skills & Self Defence
- Personal training
- Fitness
- Cross training
- Body combat
- Body attack
Lesson location
About Omparkash
Hello I am Omparkash Boxing & Fitness Coach I am Certified Boxing Certified By Netaji Subhash National Institute of Sports. I have above Two Years experience in Boxing Coaching field. I am National Medalist Good communication Hindi Or English I have knowledge best skills and strategy
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About the lesson
- All levels
- English
Languages in which the lesson is available :
English
️ 0:00 – 5:00 | Warm-Up
Jump rope (1 min)
Arm circles + shoulder rolls (1 min)
High knees (1 min)
Torso twists + hip openers (1 min)
Shadowboxing (light pace) (1 min)
---
5:00 – 15:00 | Technique & Shadowboxing
Focus on form and footwork.
Drills (1 min each, repeat twice):
1. Jab only (focus on speed and snap)
2. 1-2 (jab-cross)
3. 1-2-slip
4. 1-2-3 (jab-cross-left hook)
5. Movement (forward, back, side)
Optional: Use mirrors or video for self-correction.
---
15:00 – 30:00 | Bag Work or Mitts (Conditioning + Power)
(If no bag/mitts: shadowbox with resistance or hand weights)
Rounds: 3 minutes on, 1 minute rest
1. Round 1 – Combos: 1-2, 1-2-3, 1-2-3-2
2. Round 2 – Power punches (single power shots, full force)
3. Round 3 – Freestyle (mix combos, footwork, defense)
Each round: final 30 sec = max speed punches (burnout)
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30:00 – 40:00 | Conditioning Circuit (HIIT)
3 rounds – 40 sec on / 20 sec rest
1. Jump squats
2. Mountain climbers
3. Push-ups
4. Plank to punches
5. Fast feet + sprawl
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🧊 40:00 – 45:00 | Partner Drills / Core (Optional)
If partners:
1 holds pads, 1 punches: 1-2, 1-2-3, freestyle
Switch every 2 minutes
If solo:
Russian twists (1 min)
Leg raises (1 min)
Plank with shoulder taps (1 min)
Bicycle crunches (1 min)
Sit-up to jab-cross (1 min)
---
45:00 – 50:00 | Cool Down + Stretch
Slow shadowboxing (1 min)
Neck, shoulders, arms, hips, hamstrings, quads (4 min)50 to 55 minutes a class
Body stretching, general warmup & specific exercises
Cardio exercises
Core exercises
Strength and conditioning
Boxing skills, defence
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Recommendations
Recommendations are written by the tutor's friends, family, and acquaintances.
1
I've been taking boxing lessons from Om sir for the past several weeks - he's an excellent and patient coach who can adapt to the goals and style of his trainees. My boxing skills have gone up several notches during this time. His flexibility with scheduling is an added bonus. Strongly recommended.
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Rates
Rate
- R264
Package rates
- 5h: R1320
- 10h: R2640
online
- R264/h
free lesson
The free first lesson with Omparkash allows you to get to know the tutor and discuss your needs and expectations.
- 1h
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