10 Rounds Boxing Prep

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 Lifting Prep

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.