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 + leg swings 1 min
Exercises
1
Jump Squats
4 sets×8 reps· 60s rest
Explosive upward leg drive
2
Landmine Press (Single Arm)
3 sets×10 each side reps· 45s rest
Mimics the upward arc of the uppercut
3
Hip Thrust (Barbell)
3 sets×12 reps· 45s rest
Explosive hip extension for power
4
Ab Wheel Rollout
3 sets×10 reps· 45s rest
Core bracing under load
5
Uppercut Bag Rounds
2 sets×90s reps· 60s rest
Nothing but uppercuts, focus on driving up from the legs
Cool-Down
Hip flexor stretch + hamstring stretch 2 min