This sweat-drenching boxing program delivers a maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.
Week 1 – Los Angeles – Mirrored
Boxing 1 – Power Jabs & Crosses (1s, 2s)
Work up a sweat with 10 hard-hitting rounds of jabs (1s), crosses (2s), agility drills, fast-paced footwork, and intense core conditioning. Your total-body transformation begins now. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Lift – Lower Body
Hammer your bottom half with five exercises that target your legs while torching fat all over in this intense AMRAP (as many reps as possible) workout. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Boxing 2 – Speed & Hooks (3s, 4s)
Add front and back hooks (3s and 4s) to your boxing arsenal as you continue to master essential footwork and increase endurance and muscle definition. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Lift – Upper Body
Hit your chest, back, bis, tris, and shoulders with a combination of unilateral (single limb) and bilateral (two limb) exercises that will help you iron out muscle imbalances and sculpt a ripped upper half. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Boxing 3 – Power Uppercuts (5s, 6s)
Feel the burn—and watch the sweat fly—as you throw front and rear uppercuts (5s and 6s) in this heart-pounding, total-body workout. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Week 2 – Las Vegas – Mirrored
Boxing 1 – Core Defensive Slips
Stay light on your feet as you throw combos and master a key defensive skill in this sweaty boxing workout that will work your entire body—especially your core. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Lift – Upper Body
You’ll need dumbbells for this intense, upper-body workout that uses supersets to pack on muscle above the waist. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Boxing 2 – Core Defensive Rolls
Your legs will burn and your core will be on fire as you learn to roll with the punches in this sweat-inspiring boxing workout. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Lift – Lower Body
It’s back to supersets in this comprehensive, lower-body strength session. But Joel has a surprise in store: Each exercise block ends with a burnout that will leave your legs quaking. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Boxing 3 – Defensive Shred (Slips & Rolls)
Focus on form as you continue to master two key defensive skills that will help you evade punches and sculpt a stronger core. Picture reversed for optimal mirroring if your left hand leads (orthodoc stance), per your specific viewing preference.
Week 3 – Dallas – Mirrored
Boxing 1 – Cardio Footwork
Maintain your focus as you learn to throw combos and perform defensive moves while moving forward, backward, and side-to-side. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Lower Body
Keep a towel and water handy—you’re going to need them as you power through three sweaty circuits of intense, lower-body exercises before ending with a core-focused burnout.
Boxing 2 – Footwork Agility
Keep up with Joel as you advance your footwork, moving at 45- to 90-degree angles as if you were following an opponent around the ring. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Upper Body
Build strength above your waist—and melt fat from head to toe—with a rapid-fire circuit of 14 muscle-burning moves.
Boxing 3 – Endurance Footwork
Combine all of the movement patterns you learned earlier in the week into an intense, total-body workout that will leave you dripping in sweat. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Week 4 – Miami – Mirrored
Boxing 1 – Combinations: Body-Shot Crusher
Learn to land body blows with force and precision as you continue to shed fat and build muscle with fast-paced boxing drills. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Upper Body
It’s back to unilateral and bilateral training, but this time Joel adds a “looped burnout” to the end of each exercise block, using a resistance band to optimize fatigue.
Boxing 2 – Combinations: Full Body Conditioning
Prepare yourself for one of the toughest workouts yet. You’ll aim high and low with nonstop punches while moving and attacking in all directions. Stay focused and keep up with Joel and the cast. You can do it! Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Lower Body
Joel doubles down on looped burnouts in this insane, lower-body workout that will have your legs and lungs burning.
Boxing 3 – Combinations: Full Body Burnout
Today’s focus is on fast footwork as you add the boxing shuffle to your skillset. Punch hard, move quickly, and give every round your all to build speed, agility, power, and a rock-solid core. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Week 5 – Brooklyn – Mirrored
Boxing 1 – Combinations: Sparring Pivots
Learn to attack in multiple directions from the same spot. It’s Pivoting 101, but it’s going to burn. By the time you throw your last jab, you’ll be begging Joel for mercy, and he’ll give it to you—after you complete a diabolical, core-crushing finisher. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Lower Body
This legs-focused workout uses supersets and looped burnouts to hammer your lower half and incinerate calories. Embrace the burn and make every rep count!
Boxing 2 – Combinations: Speed & Agility Pivots
You’ll add the shuffle to your pivots, progressing your footwork as you jab, cross, roll, hook, and uppercut your way to a ripped boxer’s body. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Upper Body
It’s back to supersets in this strength-training workout that targets your chest, back, bis, tris, shoulders, and core to build a chiseled upper body that packs a serious punch.
Boxing 3 – Combinations: Pivots & Power
It’s time to start putting things together—punch combinations, levels (head and body shots), defensive skills, pivots, and shuffles—for a true total-body burn. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Week 6 – Philadelphia – Mirrored
Boxing 1 – Advanced Combos: Into the Ring
This intense boxing workout will challenge your speed, stamina, and grit as you execute complex combos and conquer advanced footwork. You only have five workouts left, so hold nothing back. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Upper Body
Fight the burn as you power through 14 exercises in this killer upper-body circuit. This week, Joel adds five looped burnouts to torch even more calories—and amplify your results.
Boxing 2 – Advanced Combos: Total Body Knockout
The emphasis is on fast footwork, powerful pivots, and quick combos in this lung-busting workout that combines all of the skills you’ve learned so far. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Lift – Lower Body
Prepare to sweat buckets as you box your way through three circuits of six muscle-burning exercises that hit your lower half hard.
Boxing 3 – The Final Fight
This is your last workout, so attack it with everything you’ve got. Give every punch, roll, slip, shuffle, pivot, and combo your all as you fight your way to the final bell—and a body that’s fighting fit. Picture reversed for optimal mirroring if your left hand leads (orthodox stance), per your specific viewing preference.
Cooldowns
10 Rounds Boxing Cooldown & Stretch
Add this quick, total-body stretching routine to the end of your boxing workouts to help ease muscle tension and kick-start your recovery.
10 Rounds Lift Cooldown & Stretch
Perform this five-minute cooldown after each lifting workout to help rejuvenate tired muscles, enhance mobility, and keep performing at your peak.
