GYM WORKOUT 20 min4 exercises

Body Cross & Level Change

Train the muscles behind the Body Cross (Straight to Body)

Training Focus

Level change mechanics, straight punch power from low stance

Muscles Targeted

ObliquesGlutesTricepsQuadriceps
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

Jump rope 3 min + hip circles 1 min

Exercises

1

Squat-to-Press

3 sets×12 reps· 45s rest

Level change with explosive extension

2

Bulgarian Split Squats

3 sets×10 each leg reps· 45s rest

Rear leg drive from low position

3

Russian Twists

3 sets×20 reps· 30s rest

Rotational core for body cross mechanics

4

Heavy Bag Body Rounds

3 sets×90s reps· 60s rest

Body shots only, stay at ribs level

Cool-Down

Quad stretch + spinal twists 2 min

Back to Body Cross (Straight to Body) Technique