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This sweat-drenching boxing program delivers a maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.

Get shredded in just 6 weeks with a combo of boxing training and weightlifting.

Weeks

Frozen Margarita con Shakeology

10 Rounds With Joel Freeman

Step into the ring with Super Trainer Joel Freeman as he gives you a taste of his latest program with 10 rounds of boxing, strength training, agility work, and core conditioning that will leave you sweaty, breathless, and ready for more.

10 Rounds Sample Workout

Build muscle and burn calories with classic weightlifting and HIIT cardio.

LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice.

Days

Workouts

Intermediate

LIIFT4

Build muscle and burn fat with daily strength-training and cardio workouts.

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

#mbf

This total-body strength session will introduce you to many of the moves you’ll perform during the program. Push hard, stay strong, and make every rep count.

10 Rounds Lifting Prep

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.

Boxing 1 – Power Jabs & Crosses (1s, 2s)

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.

Boxing 2 – Speed & Hooks (3s, 4s)

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.

Lift – Upper Body

Maintain your focus as you learn to throw combos and perform defensive moves while moving forward, backward, and side-to-side.

Boxing 1 – Cardio Footwork

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.

Lift – Lower Body

Build strength above your waist—and melt fat from head to toe—with a rapid-fire circuit of 14 muscle-burning moves.

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.

Boxing 3 – Endurance Footwork

Joel doubles down on looped burnouts in this insane, lower-body workout that will have your legs and lungs burning.

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.

Boxing 1 – Combinations: Sparring Pivots

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!

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.

Boxing 2 – Combinations: Speed & Agility Pivots

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.

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.

Boxing 1 – Advanced Combos: Into the Ring

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.

Boxing 2 – Advanced Combos: Total Body Knockout

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 Boxing Cooldown & Stretch

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.

Boxing 3 – Power Uppercuts (5s, 6s)

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.

Boxing 1 – Core Defensive Slips

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.

Boxing 2 – Core Defensive Rolls

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.

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.

Boxing 1 – Combinations: Body-Shot Crusher

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.

Boxing 2 – Combinations: Full Body Conditioning

Joel Freeman welcomes you to 10 Rounds and highlights the most important things you'll need to know before getting started, including how the workouts are structured and all the equipment you’ll need for the next 6 weeks. Joel also teaches you boxing fundamentals you’ll use throughout the program, including the boxer’s stance and bounce, key punches, essential footwork, and pivots.

10 Rounds Getting Started & Boxing Basics

Ready for a lean & mean body transformation? Just follow the 10 Rounds calendar for the next 6 weeks. You can schedule your workout days and your rest days as you like each week, but just make sure you follow the workouts in the order they appear.

Workout Calendar

Prêt pour un corps svelte et tonifié ? Suivez le calendrier 10 Rounds pendant les 6 prochaines semaines ! Vous pouvez programmer vos séances d’entraînement et vos jours de repos selon vos préférences, mais assurez-vous de suivre les entraînements dans l’ordre dans lequel ils apparaissent.

Programme d’entraînement

These meal plans show you how easy it can be to follow Ultimate Portion Fix with your 10 Rounds program. To fully benefit from Ultimate Portion Fix, created by Autumn Calabrese, and access all of her videos, go to UltimatePortionFix.com to purchase.

Ultimate Portion Fix 7-Day Sample Meal Plans (Plans A–F)

This vegan plan shows you how easy it can be to follow 2B Mindset with your 10 Rounds program. To fully benefit from 2B Mindset, co-created by Ilana Muhlstein, and access all of her exclusive recipes, go to Try2BMindset.com to purchase.

2B Mindset 7-Day Vegan Sample Meal Plan

Ready to fight for it? Here is the ultimate mixed martial arts-inspired workout.

Join trainers Joel and Jericho for 30 days of mixed martial arts-inspired workouts designed to slash inches off your waist and carve total-body definition! Knock-out the belly fat and start today!

Advanced

CORE DE FORCE

Relentless functional training to achieve results you’ve never experienced.

Leave your excuses at the door. For six intense weeks, you’ll take on relentless functional training to help you gain muscle, drop body fat, and achieve results you’ve never experienced before.

6 Weeks of THE WORK

TurboFire burns up to 9x more fat and calories than with traditional cardio.

Now you can burn more fat in half the time with TurboFire. This highly-intense cardio conditioning program will help you forget the gym. You’ll get leaner as the hottest fitness classes come to you.

Turbo Fire

Prepare for 6 Weeks of THE WORK or any advanced Beachbody program.

Challenge yourself with 4 Weeks of THE PREP, a series of functional training workouts designed to help get your body and mind ready for 6 Weeks of THE WORK or any advanced BODi program.

4 Weeks of THE PREP

Shaun T brings you the craziest 30 minutes of your day

MAX:30 isn’t just INSANITY on fast forward. With 150 brand-new moves, it’s a whole new way to work out. Max-out a little farther each day, and when that happens, you’re going to look and feel amazing.

INSANITY MAX:30

Dialing in your nutrition and eating habits is an important part of reaching your fighting weight. In this short video, Joel talks to you about the best nutrition options for achieving optimum results.

10 Rounds Introduction to Nutrition

Start building the speed, stamina, agility, and power you’ll need to crush 10 Rounds with this intense, boxing-focused routine that leaves no muscle untouched.

10 Rounds Boxing Prep

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.

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.

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.

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.

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.

Focus on form as you continue to master two key defensive skills that will help you evade punches and sculpt a stronger core.

Boxing 3 – Defensive Shred (Slips & Rolls)

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.

Boxing 2 – Footwork Agility

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.

Boxing 3 – Combinations: Pivots & Power

Prepare to sweat buckets as you box your way through three circuits of six muscle-burning exercises that hit your lower half hard.

Perform this five-minute cooldown after each lifting workout to help rejuvenate tired muscles, enhance mobility, and keep performing at your peak.

10 Rounds Lift Cooldown & Stretch

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.

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.

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.

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.

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.

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.

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.

Boxing 3 – The Final Fight

The better your technique, the more effective your workouts will be. Follow Joel’s lead as he teaches you boxing fundamentals you’ll use throughout the program, including the boxer’s stance and bounce, key punches, essential footwork, and pivots.

10 Rounds Boxing Basics

Cet aperçu rapide est l’endroit idéal pour commencer avant vos 6 semaines d’effort sur le ring.

Guide de démarrage

These vegan meal plans show you how easy it can be to follow Ultimate Portion Fix with your 10 Rounds program. To fully benefit from Ultimate Portion Fix, created by Autumn Calabrese, and access all of her videos, go to UltimatePortionFix.com to purchase.

Ultimate Portion Fix 7-Day Vegan Sample Meal Plans (Plans A–F)

This plan shows you how easy it can be to follow 2B Mindset with your 10 Rounds program. To fully benefit from 2B Mindset, co-created by Ilana Muhlstein, and access all of her exclusive recipes, go to Try2BMindset.com to purchase.

2B Mindset 7-Day Sample Meal Plan

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.

Learn to land body blows with force and precision as you continue to shed fat and build muscle with fast-paced boxing drills.

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.

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!

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.

Boxing 3 – Combinations: Full Body Burnout

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.

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.

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.

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.

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.

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.

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.

This quick overview is the perfect place to start before you step into the ring for 6 weeks.

Get Started Guide

Nourrissez votre corps pour obtenir le succès et les meilleurs résultats possibles. Ce guide vous aide à améliorer vos habitudes alimentaires pour optimiser vos entraînements et adopter des habitudes saines pour les 6 prochaines semaines, et bien au-delà.

Guide de nutrition Beachbody

Commit to 100 workouts & build strength while you melt away fat.

Torch calories with high-intensity cardio and resistance training, while a live DJ turns up the energy as you burn off pounds. Your goal: complete 100 workouts and unlock the best version of you.

Morning Meltdown 100

Follow these simple steps to help you get started with the 2B Mindset Eating Plan.

2B Mindset Quick Start Guide

Follow these simple steps to help you get started with the Portion Fix Eating Plan.

Program Materials

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