SpecialThe First Fight
A 30-minute beginner conditioning session built like a first day at a boxing gym. Jumping jacks and high knees raise the heart rate, push-ups and bodyweight squats build the basic strength patterns, V-ups train the core, and three rounds of shadow boxing finish it. No equipment, no experience needed.
The First Fight at a glance
- Level
- Beginner
- Duration
- 30 minutes
- Exercises
- 6
- Estimated burn
- ~320 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Core, Quads, Shoulders, Calves
- Category
- Special
- Made for
- Everyone
- Price
- Free
6 exercises in The First Fight
- 1Jumping Jack3 × 40
- 4 × 10
- 3Bodyweight Squat4 × 20
- 4High Knees3 × 40
- 5V Up3 × 15
- 6Shadow Boxing3 × 60
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run The First Fight
Rest as much as you need between exercises — 60 to 90 seconds is normal at the start. Push-ups on the knees still count. Shadow box for the full 60 seconds even if you feel silly: keeping the hands up while tired is the actual skill.
The First Fight — questions
How long does The First Fight take?
About 30 minutes from the first set to the last. The session contains 6 exercises and burns roughly 320 kcal for an average trainee.
What equipment do you need for The First Fight?
Bodyweight, plus a bar or bench for a few movements. The session is built around Jumping Jack, Push Up, Bodyweight Squat and more, and every exercise comes with a demo video in the GymiaFit app.
Is The First Fight suitable for beginners?
Yes. The First Fight is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does The First Fight work?
Chest, Core, Quads, Shoulders, Calves. 6 exercises, starting with Jumping Jack, Push Up, Bodyweight Squat.
Is The First Fight free?
Yes. The First Fight is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of The First Fight into the GymiaFit app — free, no account tricks, no paywall.
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