GYM WORKOUT 25 min4 exercises

Mexican Combo Flow & Roll

Train the muscles behind the The 1-2-3, Roll, 3-2 (Mexican Combo)

Training Focus

Relentless volume, defensive weaving, leg-drive reloads

Muscles Targeted

Anterior DeltoidsTricepsObliquesPectorals (Chest)GlutesQuadricepsHamstrings
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

Shadowboxing 3 min + torso twists 2 min

Exercises

1

Continuous Slip-Rope Weaves

3 sets×90s reps· 30s rest

Focus on low, U-shaped roll under the rope

2

Heavy Bag: 1-2-3 Roll ComboFocus Drill

4 sets×2 min rounds reps· 45s rest

Throw 1-2-3, roll, rise and throw 3-2. Fluid loop.

3

Goblet Squat to Jump squat

3 sets×12 reps· 45s rest

Builds explosive quad power to rise from rolls

4

Shadowbox Loop BurnoutFocus Drill

2 sets×60s max speed reps· 30s rest

Non-stop punching and rolling, no pauses

Cool-Down

Quad stretch + back rotations 3 min

Back to The 1-2-3, Roll, 3-2 (Mexican Combo) Technique