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 + shadow boxing 2 min
Exercises
1
Oblique Crunches (Lying)
3 sets×15 each side reps· 30s rest
Builds the crunch used for inside slip
2
Goblet Squats
3 sets×15 reps· 45s rest
Leg strength for the dip-and-drive entry
3
Slip Rope (Alternating)
3 sets×60s reps· 30s rest
Alternate inside and outside slips
4
Shadowbox: Slip Inside to UppercutFocus Drill
3 sets×90s reps· 30s rest
Visualize jab, slip inside, fire rear uppercut
Cool-Down
Oblique stretch + hip flexor stretch 2 min