GYM WORKOUT 20 min4 exercises

1-2 Fluidity & Speed

Train the muscles behind the The 1-2-3-6 (Jab-Cross-Hook-Rear Uppercut)

Training Focus

Shoulder endurance, hip rotation chain, combination flow

Muscles Targeted

Anterior DeltoidsTricepsObliquesPectorals (Chest)BicepsQuadriceps
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

Shadow boxing 3 min + arm circles 1 min

Exercises

1

Resistance Band Jab-Cross

3 sets×20 combos reps· 30s rest

Band around back, snap the 1-2

2

Russian Twists

3 sets×20 reps· 30s rest

Rotational endurance for the cross follow-up

3

Dumbbell Front Raise to Press

3 sets×12 reps· 45s rest

Shoulder endurance for the jab-cross sequence

4

Heavy Bag 1-2 Rounds

3 sets×90s reps· 60s rest

Focus exclusively on the 1-2 flow

Cool-Down

Shoulder stretch + hip stretch 2 min

Back to The 1-2-3-6 (Jab-Cross-Hook-Rear Uppercut) Technique