GYM WORKOUT 15 min3 exercises
Step-Drag Foundation
Train the muscles behind the Step-Drag (Advancing/Retreating)
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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.
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Warm-Up
Jump rope 3 min
Exercises
1
Jump Rope (Boxer Skip)
3 sets×90s reps· 30s rest
Calf endurance, stay on balls of feet
2
Line Drills
3 sets×90s reps· 30s rest
Advance and retreat on a straight line
3
Shadowbox (Movement Focus)Focus Drill
3 sets×90s reps· 30s rest
Pure step-drag in all directions
Cool-Down
Calf stretch 2 min