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 + arm circles 1 min
Exercises
1
Resistance Band Jab-Cross
3 sets×20 combos reps· 30s rest
Band around back, snap the 1-2
2
Russian Twists
3 sets×20 reps· 30s rest
Rotational endurance for the cross follow-up
3
Dumbbell Front Raise to Press
3 sets×12 reps· 45s rest
Shoulder endurance for the jab-cross sequence
4
Heavy Bag 1-2 Rounds
3 sets×90s reps· 60s rest
Focus exclusively on the 1-2 flow
Cool-Down
Shoulder stretch + hip stretch 2 min