Hi mate , being referred here by a good pal of mine (scrap) good one for beginners is 'The Cross' dead simple- get into your boxing stance and take one step forward, one back, one left then one right. Ensure all the fundamentals are met ie. not crossing your legs maintaining good distance between your fight. Weight towards the balls of your feet, repeat continuously for 3 mins.

You should find that this will start to improve your movement technique due to muscle memory and also help you develop your lower leg to contract isometrically with less pain.

Hope this helps- I use it on my newbies and they all find it helpful.