Medical Disclaimer & Safety Warning:
Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.
Voice Coach Guidance
Automatically speaks the next exercise details as you check them off.
Warm-Up
Bodyweight squats 2 min + hip circles 1 min
Exercises
1
Bodyweight Squats (High Rep)
3 sets×50 reps· 60s rest
Quad endurance for continuous bobbing
2
Lateral Lunges
3 sets×12 each side reps· 45s rest
Lateral weight shifting during weave
3
Slip Rope U-Motion
3 sets×60s reps· 30s rest
Continuous bobbing under a rope
4
Shadowbox Defense OnlyFocus Drill
3 sets×90s reps· 30s rest
Pure head movement, come up with hooks
5
Goblet Squat Hold
3 sets×30s hold reps· 30s rest
Isometric quad endurance at fighting depth
Cool-Down
Quad stretch + hip opener 2 min