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 + shoulder circles 1 min
Exercises
1
Goblet Squats
3 sets×15 reps· 45s rest
Builds the leg drive for upward power
2
Dumbbell Uppercut Press
3 sets×10 each side reps· 45s rest
Combines pressing and rotation
3
Jump Squats
3 sets×10 reps· 60s rest
Explosive upward leg drive
4
Double-End Bag Uppercuts
3 sets×60s reps· 30s rest
Timing uppercuts on a moving target
5
Plank to Push-Up
3 sets×10 reps· 30s rest
Shoulder stability for punch delivery
Cool-Down
Quad stretch + shoulder stretch 2 min