GYM WORKOUT 20 min4 exercises

Slip-Counter Reflex Drill

Train the muscles behind the Slip-3-2 (Counter Sequence)

Training Focus

Slip reflexes, immediate counter launch, hip reload

Muscles Targeted

ObliquesNeck & TrapsPectorals (Chest)GlutesTricepsLower Back
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

Neck rolls 1 min + shadowboxing 2 min

Exercises

1

Slip and Counter Mitt/Bag DrillFocus Drill

4 sets×90s reps· 30s rest

Slip imaginary jab, throw hook, follow with cross

2

Double-End Bag Reflexes

3 sets×90s reps· 30s rest

Timing and head movements

3

Oblique Crunches (Weighted)

3 sets×15 reps· 30s rest

Builds slip-crunch speed

4

Shadowbox CounteringFocus Drill

3 sets×90s reps· 30s rest

Focus purely on defensive triggers

Cool-Down

Neck stretches + oblique stretch 2 min

Back to Slip-3-2 (Counter Sequence) Technique