GYM WORKOUT 20 min4 exercises

Guard Endurance & Shell

Train the muscles behind the Rolling with Punches

Training Focus

Shoulder endurance, bicep isometric strength, core armor

Muscles Targeted

Neck & TrapsObliquesTrapeziusRectus Abdominis (Abs)
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

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Warm-Up

Arm circles 2 min + shadow boxing 2 min

Exercises

1

Static Dumbbell Guard Hold

3 sets×60s hold reps· 30s rest

5lb dumbbells in guard position — burn city

2

Plank with Core Bracing (RKC Plank)

3 sets×30s hold reps· 30s rest

Intensely brace abs and glutes as if absorbing a punch

3

Farmers Walk

3 sets×40m reps· 45s rest

Builds grip and structural endurance

4

Isometric Bicep Curl Hold

3 sets×30s hold at 90° reps· 30s rest

Mimics holding the guard tight

Cool-Down

Shoulder stretch + forearm stretch 2 min

Back to Rolling with Punches Technique