GYM WORKOUT 25 min5 exercises

Cross & Rotational Power

Train the muscles behind the Gazelle Punch

Training Focus

Hip rotation, posterior chain, oblique torque

Muscles Targeted

QuadricepsGlutesAnterior DeltoidsTricepsCalves
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

Landmine Rotations

3 sets×12 each side reps· 45s rest

Connects hip pivot to shoulder extension

2

Russian Twists (Weighted)

3 sets×20 reps· 30s rest

Builds oblique rotational endurance

3

Plyometric Push-Ups

3 sets×10 reps· 60s rest

Explosive tricep power for the snap

4

Bulgarian Split Squats

3 sets×10 each leg reps· 45s rest

Rear leg drive that initiates the cross

5

Heavy Bag Cross Drill

3 sets×10 max power reps· 45s rest

Single crosses, full reset between each

Cool-Down

Hip flexor stretch + spinal twists 2 min

Back to Gazelle Punch Technique