GYM WORKOUT 25 min4 exercises

Offensive Reset & Slip Drill

Train the muscles behind the The 1-2, Slip, 2-3 (Offensive Reset)

Training Focus

Offense-to-defense transitions, counter avoidance

Muscles Targeted

Anterior DeltoidsTricepsObliquesGlutesPectorals (Chest)Neck & Traps
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

Shadowboxing: 1-2 Slip 2-3Focus Drill

4 sets×90s reps· 30s rest

Throw 1-2, slip outside, counter 2-3

2

Slip Rope Drill (Fast)

3 sets×60s reps· 30s rest

Practice fast slips under the rope

3

Weighted Front Planks

3 sets×45s hold reps· 30s rest

Core bracing to absorb counters

4

Heavy Bag: Reset & FireFocus Drill

3 sets×2 min rounds reps· 45s rest

Continuous 1-2, head movement, 2-3 flow

Cool-Down

Shoulder stretch + back rotations 2 min

Back to The 1-2, Slip, 2-3 (Offensive Reset) Technique