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
Wall Sits
3 sets×45s hold reps· 30s rest
Builds quad endurance to stay low
2
Resistance Band Jabs (from squat)
3 sets×20 each side reps· 30s rest
Jab power from a lowered stance
3
Goblet Squat to Press
3 sets×12 reps· 45s rest
Level change + extension pattern
4
Shadowbox Body RoundsFocus Drill
3 sets×90s reps· 30s rest
Targeting only the body, bending at the knees
Cool-Down
Quad stretch + hip flexor stretch 2 min