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
Arm circles 2 min + shadow boxing 2 min
Exercises
1
Static Dumbbell Guard Hold
3 sets×60s hold reps· 30s rest
5lb dumbbells in guard position — burn city
2
Plank with Core Bracing (RKC Plank)
3 sets×30s hold reps· 30s rest
Intensely brace abs and glutes as if absorbing a punch
3
Farmers Walk
3 sets×40m reps· 45s rest
Builds grip and structural endurance
4
Isometric Bicep Curl Hold
3 sets×30s hold at 90° reps· 30s rest
Mimics holding the guard tight
Cool-Down
Shoulder stretch + forearm stretch 2 min