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 + arm circles 1 min
Exercises
1
Resistance Band Jabs
3 sets×30 each side reps· 30s rest
Loop band around back, snap fast jabs
2
Dumbbell Front Raise to Press
3 sets×12 reps· 45s rest
Mimics the jab extension path
3
Medicine Ball Chest Pass
3 sets×15 reps· 30s rest
Explosive tricep extension against a wall
4
Wrist Curls (Barbell)
3 sets×20 reps· 30s rest
Prevents wrist buckling on impact
5
Shadowbox Jab BurnoutFocus Drill
2 sets×60s max speed reps· 30s rest
Pure speed, full extension every rep
Cool-Down
Shoulder stretches + forearm stretch 2 min