GYM WORKOUT 25 min4 exercises

Peek-a-Boo Swarm & Ripping

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

Training Focus

Crouched uppercut leverage, close-range hook speed

Muscles Targeted

BicepsObliquesPectorals (Chest)GlutesTricepsQuadriceps
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

Crouch holds 2 min + torso rotations 2 min

Exercises

1

Heavy Bag: Inside SwarmFocus Drill

4 sets×2 min rounds reps· 45s rest

Alternate rear uppercut, lead hook, cross, lead hook

2

Dumbbell Shadowboxing (Light)Focus Drill

3 sets×60s reps· 30s rest

Use 1-2 lb hand weights, focus on quick rotations

3

Russian Twists (Weighted)

3 sets×25 reps· 30s rest

Rotational oblique power for fast hook chains

4

Isometric Wall Sits

3 sets×45s hold reps· 30s rest

Builds quad endurance to stay low in the pocket

Cool-Down

Oblique stretch + glute stretch 2 min

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