GYM WORKOUT 25 min5 exercises

Liver Shot & Body Ripping

Train the muscles behind the Body Hook

Training Focus

Oblique rotation from a lowered stance, inside fighting endurance

Muscles Targeted

ObliquesPectorals (Chest)BicepsQuadriceps
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

Shadow boxing 3 min + torso twists 1 min

Exercises

1

Side Planks with Rotation

3 sets×10 each side reps· 30s rest

Oblique endurance for sustained body attack

2

Landmine Rotations from Squat

3 sets×10 each side reps· 45s rest

Combines level change with rotation

3

Squat Hold with Dumbbell Hook

3 sets×12 each side reps· 45s rest

Stay low, throw compact hooks with weight

4

Heavy Bag Body Ripping

3 sets×60s reps· 30s rest

Alternate head hooks and body hooks

5

Medicine Ball Side Toss

3 sets×10 each side reps· 30s rest

Rotational power from crouched position

Cool-Down

Oblique stretch + hip opener 2 min

Back to Body Hook Technique