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10 Rounds Workout Review and Results (Free Trial BOD)

4.0 rating

Maybe you have always wanted to get into boxing or were in shape when you were involved with boxing previously. Whatever it may be if you are looking to get fit while using some boxing techniques you have definitely come to the right place.

Table of Contents

An Introduction To 10 Rounds And Super Trainer Joel Freeman

Joel Freeman is bringing the heat with 10 Rounds which uses boxing 3 days a week and 2 days of strength training. The workouts average around 30-40 minutes which is great and you can expect to BURN AROUND 300+ CALORIES per workout.

You can expect your body’s strength to increase along with speed, agility and endurance. This workout can be very challenging especially the boxing portion if you have never boxed before. So get ready for an intense workout.

These was designed by Joel Freemen along with collaboration from Beachbody. Beachbody has over 800 workouts and nutrition programs. It’s your ultimate destination towards a healthy life. Founded in Santa Monica, this company is notorious for its various workout programs which are formulated by celebrity fitness trainers and the team of experts.

Joel Freeman is a personal trainer, gym owner and internationally recognized with his Beachbody accomplishments over the years.

Thus, Beachbody is a healthy and approachable option for all those who love their bodies. Moreover, it’s workout plans, and supplements are known to show impressive results and vigorous transformations.

Here is one of those results from this particular workout you will see more below as you read on.

 

An Overview And Insight Into 10 Rounds Program

  • The popular Joel Freeman is the trainer of 10 Rounds Program
  • Its intensity can range from Beginner to Expert. It is suitable for beginners as they go over a lot of the steps beforehand and have beginner classes ontop of the actual program plus there is modifiers.
  • As the name suggests the program consists of 10 rounds of 3 minute burst workouts with a little break in between. The 1st round is usually the warm up and the 10th round is the ab portion of the workout. The in between is where you will be putting the most ever in with some burnouts, offensive and defensive boxing moves.
  • You will need some dumbbells or resistance bands as well for the 2 days of strength training highly suggest some adjustable dumbbells like the powerblocks we use.
  • 6 Week Program that focuses on burning those calories to get you lean, mean and toned.

Who Is Joel Freeman?

Joel Freeman is a super trainer for Beachbody he owns a gym and is a personal trainers. His first Beachbody workout program was Core De Force which was a mixed martial arts (MMA) so it makes sense he would eventually come out with a boxing one. This one does differ from that in that you can focus on one art and that is the art of boxing the whole time. So the moves will get more complicated and more intense at the same time.

10 Rounds is 100% boxing focused and Joel Freeman spent his time researching and perfecting this program with real boxing gurus. During this program you will see he travels around from city to city to perform each weeks workouts. He is kind of wanting to prove you don’t have to work out in any one place you can workout where you need to and still get results.

What Is The 10 Rounds Beachbody Program?

10 Rounds can be kind of looked at as a mixture of Core De Force and LIIFT4 or at least it will be by many. Where they differ is that 10 Rounds focuses solely on boxing and even the lifting is centered toward your muscle endurance, core work and unilateral movements all to improve your boxing.

Whats So Special About 10 Rounds?

Mainly that there never has been a Beachbody Program like this of course you can say this about almost all the new Beachbody programs like the Barre Program. Beachbody continues to evolve and listen to their customers 10 Rounds will show you how to be a boxer by showing you how to do actual boxing combinations, stances, offensive and defensive scenarios.

We aren’t saying that after this program you will be able to get in the ring and knock someones lights out, but you will have a good foundation if you wanted to do so.

Who Is 10 Rounds For?

  • Those looking for a change in their workout routine
  • Men or Women looking to tone up and get ripped
  • Intermediate to advanced exercisers
  • Someone who likes to change it up and do new things since these are all new workouts every time and are done live
  • Anyone who wants to get a good workout in under an hour (30-40 minutes)

Why Is It Called 10 Rounds?

When you are doing the Boxing workouts you go for 10 rounds including the warm up and ab workout portion. So you go for 10 rounds of 3 minutes each with a 40+ transition/break time.

10 Rounds For Beginners and Modifiers?

10 Rounds is intense and may not be for all beginners especially since once you get started it is fast pace with taking on new moves and combinations.

Beginners shouldn’t have too much of a problem adjusting to what is going on and can always press the pause and/or rewind button. There are modifiers throughout they can be very subtle where it is just removing a loop for less resistance. The great thing is you can go at your own pace for everything.

What Equipment Do You Need For 10 Rounds?

You don’t need much outside of a set of dumbbells or resistance bands. Loops you do use during the boxing portion but they aren’t a must. You can find cheaper ones that aren’t Beachbody right on Amazon as well.

You don’t need boxing gloves or anything like that. You definitely want a great pair of training shoes since you will be doing a lot of unilateral moves. Also maybe a workout mat but really only need a solid surface.

Types Of Workouts In 10 Rounds Workout Program

There are mainly two types of workouts for 10 rounds you have your Boxing/Cardio portion and then your Strength Training/Toning portions.

The Boxing you will be doing 3 times and week and lifting weights twice a week hitting your lower and upper body on separate days.

10 Rounds Meal Plan

The meal plan is kind of the same as for most all recent programs they are stating to use one of the following nutritional guides and we will also hit up a 3 options after we describe these two:

Ultimate Portion Fix: Autumn Calabrese is the creator of this guide from 21 day fix. It basically follows the 21 day fix portion control plan just a little more updated and easier to follow. You basically follow 3 main guidelines portion control using containers, macro based, and eliminating processed foods as much as possible. Color codes containers make it easier to just fill up what foods you want and not overeat. There is a lot of helpful material included that entails workbooks, shopping lists (love this), and step by step videos.

This nutritional diet will keep you from going hungry that is for sure because when you eat more nutrient dense and less processed foods you fill up quicker and stay full longer. When you are eating the right kinds of foods your portions can be bigger then you think.

2B Mindset: this diet is broken down into 4 fundamental rules to follow to get you on the fast track to your healthy journey. No counting calories or skipping certain foods to eat something else.

You are provided with a list of foods you want to eat to keep balance but no foods are off limits. Want to have a little snack of something like ice cream go right ahead. This is just as much a mindset plan as it is a diet plan where you are looking to create good habits of not overindulging. This usually happens when you cut something off completely. So you can start with something like 21 day fix first then move onto this if you want to create an  easier life change and new lifestyle for nutritional development.

3rd Option – Choose Your Own Plan: There are so many fad diets and such that it is hard to choose something just like it may be hard to go with something new like 2B Mindset or Ultimate Portion Fix. If you are already on a diet like Keto or Intermittent fasting and had or have been having success either stick to it or going back on it might be a good idea. If your spouse or friends are doing something and you want to try that then do. It is always easier to stick to something when your friends or family are on board.

So don’t get too strict with what nutritional plan you are going to be following. As long as you are burning more calories then you are taking in you will lose some weight and feel better. Maybe downloading an app like lose it may be enough for you to get the results you need. This is just an app that tracks your macros and calories simply by scanning or entering what you are eating. In the least yes you should keep an active food diary so you can see where you need approval. Even just something over the course of 7 days will be sufficient.

10 Rounds Routine, Schedule and Calendar

Step into the ring for 6 weeks, 5 workouts a week. You can do them any day of
the week, as long as you do them in the order they appear on the calendar.
Also, be sure to rest two days a week. Check the box as you go to keep track CALENDAR of your progress.

Week 1

  1. Boxing: Power Jabs & Crosses
  2. Lift: Lower Body
  3. Boxing: Speed & Hooks
  4. Lift: Upper Body
  5. Boxing: Power Uppercuts

Week 2

  1. Boxing: Core Defensive Slips
  2. Lift: Upper Body
  3. Boxing: Core Defensive Rolls
  4. Lift: Lower Body
  5. Boxing Defensive Shred

Week 3

  1. Boxing: Cardio Footwork
  2. Lift: Lower Body
  3. Boxing: Footwork Agility
  4. Lift: Upper Body
  5. Boxing: Endurance Footwork

Week 4

  1. Boxing: Combinations – Body-shot crusher
  2. Lift: Upper Body
  3. Boxing: Combinations – Full Body Conditioning
  4. Lift: Lower Body
  5. Boxing: Combinations – Full Body Burnout

Week 5

  1. Boxing Combinations – Sparring Pivots
  2. Lift: Lower Body
  3. Boxing Combinations – Speed & Agility Pivots
  4. Lift: Upper Body
  5. Boxing Combinations – Pivots & Power

Week 6

  1. Boxing Advanced Combos – Into the ring
  2. Lift: Upper Body
  3. Boxing Advanced Combos: Total Body Knockout
  4. Lift: Lower Body
  5. Boxing: THE FINAL FIGHT

 

How To Order 10 Rounds Workout Program (Best Price) And What’s Included?

You can go directly to Beachbody’s website to get the best price HERE.

Depends on what you order to what is going to be included. If you are completely new to Beachbody you will be better off just ordering the Beachbody On Demand with 10 Rounds included so you can try for 30 days to make sure you like and maybe even mix it up or at least go through the other programs to make sure it is worth it to pay for BOD which will be $99 for the year which isn’t a bad price when broken down over 12 months.

When Is It Available?

10 Rounds officially goes on sale on October 1, 2020. That is the official launch date however if you are a coach you have the ability to purchase the VIP early sneak peak in April.

Where To Buy 10 Rounds

10 Rounds is available directly from Beachbody since they don’t do DVD’s anymore you can look into the Beachbody On Demand Annual that will cost around 10 bucks a month or 99 dollars for the year. Which isn’t a bad deal since you will have over 800 workouts at your disposal with no equipment needed for a ton of those workouts or with little equipment like resistance bands.

How Much Is 10 Rounds Program

Will be around $99.00 to purchase as you will need to get BOD or you can purchase a challenge pack with Shakeology for around $150.

How Many Calories Can You Burn In 10 Rounds Workouts?

You can expect to burn around 400-500 calories during the boxing portions. We are recording these and when we get through the program will be posting our results. This will of course be based on how hard you are pushing it and how well of shape you are in along with your body type, age, weight, etc.

10 Rounds Results And Transformations

These pics below are all results from the test groups so as more results come in we will post them with updates from other real customers in the facebook groups and such.

 

10 Rounds Before And After

 

Conclusions

Overall this program seems great we have been loving it so far and will post more results and breakdowns of each workout along with calories burned when we have completed all the workout.

It is pretty cool that they are traveling the country working out in different spots like on top of a night club in Vegas or in a street in Dallas. This seems to be crushing it with the calories and is a nice change up to just lifting weights.

 

SEE BELOW…for full experience, breakdown and Calories burned.

WORKOUT BREAKDOWN, CALORIE BURN, AND OVERALL EXPERIENCE

Below is my actual experience, review and thoughts on the program. After I go through once I normally go through a second time to take better notes and type this review live as going through it. I also go back through as they usually update programs for example with the work they added a non explicit version. This one was also full of updates.

UPDATES:

  • Mirror – they added in a mirror version. This is something I was thinking about and wrote in about because my wife boxes right handed where I box in left handed stance. So it didn’t affect me, but for someone right handed I would have been very confused with the movements, fans, steps, etc. So it is great they added this.
  • Cooldown – there wasn’t a cool down when I started they added in two cooldowns for the weight days and boxing days so please do them. I normally either do them or my own since I do additional stretches after workouts for my back and shoulders since I have had major injuries and surgeries with both.

Week 1 Day 1: Power Jabs & Crosses (1’s, 2’s)

Week 1 Day 1 10 rounds review
Pics from each round

 

Duration: 38 Minutes

Calories Burned: 350+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • behind the head lat pull-down w/ loop
  • hand taps w/ loop
  • boxing stance setup
  • boxer’s bounce

Round 2: first boxing round

  • Starting with Jabs (1’s) then back to your guard
  • cross (2’s) then back to your guard
  • 1-2 combo back to guard

Round 3: 2nd boxing round

  • Starts with 1-2 combination Joel calls it “stand and throw”
  • now adding to it 1-2 step forward
  • 1-2 step back
  • now 1-2 combination moving side to side
  • music changes just before hitting the 30 seconds left and it is an all out burn out throwing 1’s and 2’s at an incredible rate “Stand and Throw’

Round 4: Conditioning Round – get your small towel ready.

  • 4 count stance stance side to side moving constantly back and forth do not let heels touch the ground (60 seconds). Just like you are touching toes in squares. If too much you can step as well biggest thing is to keep moving
  • Squat-lunge single side 30 seconds
  • Combo: stance stance / squat lunge for final minute

Round 5: First of 2 more boxing rounds

  • Stand and Throw – 1-2 combo
  • 1-2 combo step forward, 1-2 combo step back
  • 1st 3 punch combo – 1-2-1 step forward 1-2-1 step back
  • Last up 1-2-12 combo forward step and back

Round 6: Sticking with combos just starting with back arm so 2-1 instead of 1-2

  • 2-1 stand and throw first. Make sure you reset after you throw the combo
  • 2-1 side to side step. Switch up the rhythm a bit so 2 and quick 1-1
  • 2-1-1-2 combo side to side
  • Music change time for another burnout: 1’s and 2’s

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • Stance stance
  • Squat to lunge single side then switch up to other side
  • stance stance squat lunge combo (remember the step modifier if needed)

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-1 stand and throw make sure guard is up
  • 1-1 combo step forward, 1-1 step back
  • 1-1-2 combo step forward, 1-1-2 step back
  • 1-1-2-reset-2 basically just reset to your guard before throwing second 2

Round 9: last boxing round

  • Stand and throw 1’s and 2’s with reset
  • 1-2 step side to side
  • 1-2-2 step side to side
  • 1-2-2-1 combo side to side still
  • All out for 60 seconds 1’s and 2’s standing and throwing was his surprise for this round

Round 10: Finish with core – 2 moves 60 seconds each

  • slip crunch so you crunch up then slip (50 seconds)
  • scissors – side to side and not up to down like ab ripper x (50 seconds)
  • slip crunch – repeat this for another 50 seconds
  • scissors – repeat for another 50 seconds to finish

*Don’t forget to do the separate cooldown

Reaction: was a nice start and you definitely work up a sweat. I like working with the basics as I have never personally done too much with boxing. I am sure it will progress quickly since it is only 6 weeks.

 

Week 1 Day 2: Lift – Lower Body

Duration: 28 Minutes

Calories Burned: 250+ Calories Burned

Description: “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.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • hip circles
  • quad stretches
  • hamstring stretches
  • runners lung twist

Summary: 5 Rounds 50 seconds per exercise with 3 leg sets per round. Test out your weights here as you will be on the move the entire time pretty much with little like 15 second breaks.

Round 1: Goblet Squats

  • Use one heavy dumbbell for 50 second sets
  • 2 more times (3 times total)

Round 2: Alternating Reverse Lunges

  • Medium dumbbells (Hold one to weights right by hips alternating each side) Joel used 25lbs
  • 50 seconds sets for 3 total 15 seconds rest in between

Round 3: Deadlift

  • You can go 1 heavy dumbbell, 2 heavy dumbbells, or 2 medium your choice (Joel used 2 50lb dumbbells)
  • Make sure you keep back straight.
  • Straight up and straight down
  • 50 second sets for 3 sets total 15 second breaks in between

Round 4: Hanging Side Sway With Dumbbell

  • 1 Heavy Dumbbell
  • Sway back and forth keep your form
  • 50 second sets for 3 sets total 15 second breaks in between

Round 5: Weighted Bridge

  • Heavy or medium dumbbells
  • On your ground so be careful when picking up the weight make sure you get that roll form going to get it up there
  • 50 second sets for 3 sets total 15 second breaks in between

Core: Finish with core

  • Weighted scissors light weight
  • Weighted circle crunch light weight
  • 50 seconds each move go through routine twice

 

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Pretty good burn for sure. I think the biggest thing with these workouts is going to be finding the right weight so you don’t waste your time. So if you picked the wrong weight I would press pause grab the right weight then startup again so you don’t miss out on that burn. Legs are going to be a big part of this program so make sure you push it.

 

Week 1 Day 3: Speed & Hooks (3’s, 4’s)

Duration: 38 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • behind the head lat pull-down w/ loop
  • hand taps w/ loop
  • bent over rows w/ loop
  • boxing stance setup
  • boxer’s bounce

Round 2: first boxing round

  • Starting with 2-3 reset. So cross hook reset
  • 2-3 combo step forward and then 2-3 combo step back
  • 2-3-2 combo step forward and then 2-3-2 combo step back
  • 2-3-2-3 combo step forward and then 2-3-2-3 combo step back

Round 3: 2nd boxing round

  • Starts with 3-4 combo
  • 3-4 combo side to side movement
  • 3-4-3 combo side to side
  • 3-4-3-3 combo side to side keep adding on
  • Music change at 40 for the all out 1’s and 2’s

Round 4: Conditioning Round – get your small towel ready.

  • 4 count stance stance
  • squat lunges each one into a leg lift one side then the other
  • stance stance into squat leg lunge lift combo full minute

Round 5: First of 2 more boxing rounds

  • Stand and Throw 1-2
  • 1-2 add the movement step forward and 1-2 step back
  • add a 3 so 1-2-3 combo move forward and 1-2-3 move back
  • add a 4 so finish with 1-2-3-4 combo move forward and 1-2-3-4 move back

Round 6: Sticking with combos same side combos

  • 1-3 stand and throw reset
  • 1-3 add on the side walk back and forth
  • add a 4 so 1-3-4 side walk
  • 1-3-4-3 combo conitnuing side to side
  • Music change here we go all out 3’s & 4’s for full 30 seconds

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • 4 count stance stance
  • squat lunges each one into a leg lift one side 30 seconds then the other
  • stance stance into squat leg lunge lift combo full minute

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 2 reset 4 combo stand and throw
  • 2-4 step forward 2-4 step back
  • 2-4 add 3 combo continuing moving forward and back
  • Finish with adding the 2 2-4-3-2 move forward and back

Round 9: last boxing round

  • Stand and throw 1’s and 4’s remember to reset before 4
  • 1-4 add in the side movement
  • add 3 so 1-4-3 continue side movement
  • add 2 for the knockout 1-4-3-2 with side movement
  • here comes the full minute burnout all out 3’s and 4’s
  • Finish last 30 seconds with 1’s and 2’s

Round 10: Finish with core – bring the loop light one preferably

  • slip crunch so you crunch up then slip put loop around ankles (50 seconds)
  • scissors higher then 1st workout or get up as high as you can with loops around the ankles (50 seconds)
  • Repeat slip crunch (50 seconds)
  • Repeat high scissors (50 seconds)

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: This was fun it does fly by. A little tougher with trying to type and get back into but still a great workout. I have found the last minute of rounds is definitely where my heart rate is going up and getting into calorie burn mode. Looking forward to the 3rd boxing workout of the week for sure. On to upper body tomorrow.

 

Week 1 Day 4 Lift – Upper Body

Duration: 27 Minutes

Calories Burned: 200+ Calories Burned

Description: “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.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • Arm swings (huggers)
  • Shoulder rotations one at a time both sides
  • cross arm shoulder stretches
  • overhead tricep stretch

Summary: Each muscle group unilateral training. Starting with chest and heavier weights.

5 blocks or rounds of workouts with short 15 second breaks. By doing unilateral you can focus on one side completely then the other side. 50 secons per move using light, medium and heavy dumbbells.

Round 1: Chest

  • single arm chest press with heavy weights (50lb) laying on your back.
  • Hit up each side for 50 seconds followed by double rotating chest press little different with both weights and the rotation

Round 2: Back

  • Start off with single arm row using heavy weights (50lb)
  • Each side 50 seconds
  • Followed by double arm wide row (30lb)

Round 3: Shoulders

  • Start off with single lateral raise light weight (15lb) this time.
  • Each side 50 seconds
  • Followed by double overhead press with medium weights (15lb) this time

Round 4: Biceps

  • single arm hammer curls with medium weight (20 lbs)
  • each side 50 seconds
  • followed by regular bicep curls (double) medium weights (20 lb)still

Round 5: Triceps

  • start with side crushers using one arm with medium weights
  • each side 50 seconds
  • followed by tricep pushups

Core: Finish with core

  • Weighted scissors light weight
  • Weighted circle crunch light weight
  • 50 seconds each move go through routine twice

 

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Different for sure is my first reaction. If you are short on time I want to get a nice full body weight workout in this is definitely high on my list of what to do. Burned just over 200 calories and it didn’t really seem like it since we are lifting weights. Then you will be burning calories for the next 36 hours while your body and muscles recover.

 

Week 1 Day 5 Boxing Power and Uppercuts

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • lat pulldowns w/ loop
  • hand taps w/ loop
  • bentover rows w/ loop
  • side stance boxing setup moving forward and back and side to side
  • and finally the boxers bounce

Round 2: first boxing round

  • Starting with 2-5 combo reset (stand and throw)
  • 2-5 step forward 2-5 step back
  • Add another 2 continuing to step forward and back (2-5-2_
  • Add a 3 so 2-5-2-3 stepping forward and back

Round 3: 2nd boxing round

  • Starts with 1-6 combo reset (stand and throw)
  • 1-6 combo side to side step
  • add a 3 so 1-6-3 side to side step
  • add the knockout punch a 2 so 1-6-3-2 side to side step
  • Here comes the music change: All out burnout with 6’s and 3’s

Round 4: Conditioning Round – get your small towel ready.

  • stance stance
  • squat lunges into leg knee drive each side separately. Try to drive up off the ground if not okay for modifier.
  • combo stance stance into squat lunge knee drive each side

Round 5: First of 2 more boxing rounds

  • Stand and Throw 6-3 combo
  • 6-3 step forward 6-3 step back
  • add a 4 so 6-3-4 step forward and back
  • Add a 5 so 6-3-4-5 step forward and back

Round 6: Sticking with combos same side combos

  • 5-6 stand and throw reset
  • 5-6 combos stepping side to side
  • add a 3 so 5-6-3 side step
  • knockout punch the 2 so 5-6-3-2 moving side to side
  • Music is here 5’s and 4’s 30 seconds

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • 4 count stance stance
  • squat lunge knee lift each side
  • combo 4 count stance stance into squat lunge then knee lift same thing other side

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-5 combo stand and throw
  • 1-5 step forward 1-5 step back
  • add a 4 so 1-5-4 step forward 1-5-4 step back
  • add a 3 so 1-5-4-3 step forward and 1-5-4-3 step back

Round 9: last boxing round

  • Stand and throw 2’s and 6’s remember to reset
  • 2-6 combo step forward 2-6 combo step back
  • add a 5 so 2-6-5 step forward 2-6-5 step back
  • add the knockout punch another 2 so 2-6-5-2 step forward 2-6-5-2 step back
  • Music comes early 60 second burnout coming: 5’s and 6’s for 30 seconds then finish it off with 1’s and 2’s

Round 10: Finish with core – bring the loop light one preferably

  • slip crunch so you crunch up then slip put loop around ankles (50 seconds). Can’t do the full up just do the regular slip crunch from side to side
  • scissors w/ loop 50 seconds
  • Repeat slip crunches 50 seconds
  • Repeat scissors 50 seconds

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Great workout overall I can see where people will look at this as very repetitive. That is where you need to focus on your form an really getting your hips and rotation into it. It will get more complicated and have you thinking coming in the following weeks so stick with it and get the basics down so you don’t have to think at all.

Week 2 Day 1 Boxing: Core Defensive Slips

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • straight arm raise into lat pulldowns w/ loop
  • hand taps w/ loop
  • rotations
  • squats with loops around lower legs
  • side steps w/ loops
  • walk forward and back w/ loops
  • Boxer bounce

Round 2: first boxing round

  • Starting with 1-slip reset. Jab, slip reset stand and throw
  • 1-slip step forward, 1-slip step back
  • now add a 3 so 1-slip-3 step forward 1-slip-3 step back

Round 3: 2nd boxing round

  • Starts with 2-slip reset
  • add the step so 2-slip step out (side step) 2-slip step in (side step other way)
  • Add a 6 so 2-slip-6 side step, 2-slip-6 step other way
  • Add a 3 so 2-slip-6-3 side step, 2-slip-6-3 step other way
  • Here comes the music 1’s and 2’s stand and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready.

  • out out in in – out out in in
  • alternate step squats
  • out out in in – into alternating step squats

Round 5: First of 2 more boxing rounds

  • Stand and Throw 1-slip-slip-reset
  • 1-slip-slip step forward and 1-slip-slip step back
  • Add a 2 1-slip-slip-2 step forward and back
  • 1-slip-slip-2-3 step forward and back

Round 6: Sticking with combos same side combo

  • 2-slip-slip reset
  • 2-slip-slip side step then 2-slip-slip side step other way
  • Music comes on get ready 3’s and 4’s for the 30 second burnout

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • out out in in – out out in in
  • alternate step squats
  • out out in in – into alternating step squats

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 4-3-reset
  • 4-3 step forward and 4-3 step back
  • 4-3-slip step forward and 4-3-slip step back
  • 4-3-slip-3 step forward 4-3-slip-3 step back

Round 9: last boxing round

  • Stand and throw 1-2-slip reset
  • 1-2-slip side step 1-2-slip side step other way
  • add a 6 so 1-2-slip-6 side step then same combo step other way
  • add 5 so 1-2-slip-6-5 side step one way then combo the other way
  • Music comes early: 5’s and 6′ 30 seconds then 1’s and 2’s for final 30 seconds

Round 10: Finish with core – bring the loop light one preferably

  • slip crunch but an entire circle (50 seconds)
  • alternating leg extensions
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Definitely didn’t get the same burn as last weeks workouts but that is to be expected when doing defensive moves like slips it will be slower paced. Still a great technical workout overall. The agility and conditioning was still good, but you can push that as much as you want to so you get that burn in those rounds. The biggest positive for this workout in working your core the entire time with these slips especially the obliques.

Week 2 Day 2: Lift – Upper Body

Duration: 30 Minutes

Calories Burned: 250+ Calories Burned

Description: “You’ll need dumbbells for this intense, upper-body workout that uses supersets to pack on muscle above the waist.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • hip circles
  • quad stretches
  • hamstring stretches
  • runners lung twist

Summary: 3 Rounds of supersets that are sure to sizzle your upper body. You will be doing 2 different muscle groups for the supersets with a short break in between. Bring your light, medium and heavy as you will need them all. I personally use powerblocks adjustable set which you can find HERE.

Round 1: Chest/Bi’s

  • Chest press (get your heavy dumbbells) 50 seconds
  • Bicep Curl (standing) light to medium dumbbells 50 seconds
  • 2 more times (3 times total)
  • *Biceps goes from standard, to hammer, to wide curl each set

Round 2: Back/Shoulders

  • Dumbbell Row (medium/heavy dumbbells) 50 seconds
  • Shoulder Press (light to medium) 50 seconds
  • Repeat 2 more times (3 times total
  • *Shoulders goes from overhead press, to front raise, to

Round 3: Chest/Triceps

  • Chest Fly’s with medium dumbbells 50 seconds
  • Tricep Skullcrushers medium weight 50 seconds
  • Complete total 3 sets
  • *2nd round triceps is tricep kickbacks light weights, 3rd round is close grip pushups

Core: Finish with core

  • Weighted deadbug crunch (light weight) 50 seconds
  • Weighted oblique crunches (light weight) 50 seconds
  • 50 seconds each move go through routine twice

 

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: I was expecting the same thing as last time but this was a bit of a change up with the different workouts so I like it. Tough to choose the right weight with the first time around I started at 50’s for the chest press but dropped down to 40’s as it did get heavy. I had to change up weights quite a bit, but I did pause then unpause when I was ready. I use Powerblock adjustables so it does take a second to change it up. Not much break of course to get that done. Overall great workout I highly suggest can’t wait for tomorrow to keep it up with the boxing. I actually thought today was going to be lower leg like last week so wasn’t paying attention.

Week 2 Day 3 Boxing 2: Core Defensive Rolls

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • straight arm raise into lat pulldowns w/ loop
  • hand taps w/ loop
  • rotations
  • squats with loops around lower legs
  • side steps w/ loops
  • walk forward and back w/ loops
  • Boxer bounce

Round 2: first boxing round

  • Start of with 1-front roll-reset
  • 1-roll step forward 1 -roll step back
  • add a 3 1-roll-3 step forward, 1-roll-3 step back
  • Add a 2 so 1-roll-3-2 (knockout punch) step forward,, 1-roll-3-2 step back

Round 3: 2nd boxing round

  • 2-roll back-reset
  • 2-roll side step, 2-roll step other way
  • add another 2 so 2-roll-2 side step, 2-roll-2 side step
  • add a 3 so 2-roll-2-3 side step then combo back the other way
  • Here comes the music 1’s and 2’s stand and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • out and ins with loop
  • alternate step squats with loop
  • in and outs into alternating step squats

Round 5: First of 2 more boxing rounds

  • Stand and Throw 1-front roll-back roll reset before repeating
  • 1-roll-roll walk forward, 1-roll-roll step back
  • Add a 6 1-roll-roll-6 step forward, repeat combo step back
  • Add a 5 so 1-roll-roll-6-5 step forward, repeat combo step back

Round 6: Boxing combos into side step

  • 4-roll back-roll forward-reset
  • 4-roll-roll side step, 4-roll-roll side step other way
  • Add a 3 4-roll-roll-3 side step, repeat combo go back other way
  • Add a 2 so 4-roll-roll-3-2 side step, repeat combo go back other way
  • Music comes on get ready 3’s and 4’s for the 30 second burnout

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • out and ins with loop
  • alternate step squats with loop
  • in and outs into alternating step squats

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 3-front roll-3-reset
  • 3-roll-3-step forward, combo step back
  • 3-roll-3-2 step forward, combo step back
  • 3-roll-3-2-roll step forward, combo step back

Round 9: last boxing round

  • Stand and throw 2-back roll-6 reset
  • 2-roll-6 side step, 2-roll-6 step other way
  • 2-roll-6-3 side step, combo step other way
  • 2-roll-6-3-roll side step, combo step other way
  • Music change here comes the burnouts: 5’s & 6’s for 30 seconds then 1’s and 2’s for 30 seconds

Round 10: Finish with core – bring the loop light one preferably

  • circle crunch w/ loop around ankles (50 seconds)
  • double leg extension with loop added resistance (50 seconds) pretty cool actuallyds
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: I felt the burn the entire time doing the rolls with my core and obliques so that was good. Main thing I focused on here was continuing to work on my rotations so I am using more of my body and less of my shoulders. Been having a bit of shoulder pain but that is mostly because my shoulders are in terrible shape from injuries. But that should help more with my form. I used medium green loop for the conditioning, but that is users choice. So far it is good.

Week 2 Day 4: Lift – Lower Body

Duration: 35 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Resistance Loops
  • Mat

Warmup: 

  • Torso Rotation s
  • hip circles
  • quad stretches
  • hamstring stretches
  • runners lung twist

Summary: As you can tell this workout is a little longer which means more calories burned along with more of your legs being burned. 3 Rounds or Blocks of work I like to call them rounds since this is a boxing program after all. There is an extra burnout series at the end with resistance loops. But 3 rounds of supersets with 2 exercises per round performing each one for 5o seconds or sometimes 30 seconds this workout. Repeat the rounds for 3 sets total. Your main focus is still constant movement for these weight workouts so picking the right weight is key. If you don’t just switch it up and move on.

Round 1:

  • Deadlift (medium weights) – 50 seconds
  • Alternating Front Lunges with twist (light/medium) – 50 seconds
  • Repeat round for 3 sets total

Round 2: 

  • Goblet Squats (heavy) brutal – 50 seconds
  • Side Sweeps w/ dumbbell (light/medium)  – 50 seconds
  • Repeat round for 3 sets total

Round 3: 

  • Wide Goblet Squats (heavy weight) – 50 seconds
  • One Dumbbell Lunge burnouts 30 seconds each side
  • Repeat 3 times total
  • Resistance Loop burnout afterward

Core: Finish with core

  • Weighted deadbug crunch (light weight) 50 seconds
  • Weighted oblique crunches (light weight) 50 seconds
  • 50 seconds each move go through routine twice

 

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Legs were burning pretty good so workout did its job. Can’t emphasize enough on focusing to pick the right weight it makes these workouts go very smooth. So all you need to do is focus on constant movement.

 

Week 2 Day 5: Boxing – Defensive Shred

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

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

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • lat pulldowns w/ loop
  • hand taps w/ loop
  • rotations
  • squats with loops around lower legs
  • side steps w/ loops
  • walk forward and back w/ loops
  • Boxer bounce

Round 2: first boxing round

  • 1-slip step
  • 1-slip walk up
  • 1-slip-roll step back
  • 1-slip-roll step forward

Round 3: 2nd boxing round

  • 6-slip
  • 6-slip side step
  • 6-slip-roll side step
  • 6-slip-roll-3 side step
  • Here comes the music 1’s and 2’s stand and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • out and ins with loop
  • alternate stance jumps with loop
  • in and outs into alternating step squats

Round 5: First of 2 more boxing rounds

  • Slip Front-Slip Back-6
  • Slip Front-Slip Back-6 step up
  • Slip Front-Slip Back-6-3 step
  • Slip Front-Slip Back-6-3-2 step

Round 6: Boxing combos into side step

  • 2-3-SlipFront
  • 2-3-SlipFront Side Step
  • 2-3-SlipFront-Roll Side Step
  • 2-3-SlipFront-Roll-4 step
  • Here comes the music. Time for all out 3s-4s lets go

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • out and ins with loop
  • alternate stance jumps with loop
  • in and outs into alternating step squats

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-2-SlipBack-SlipFront
  • 1-2-SlipBack-SlipFront step
  • 1-2-SlipBack-SlipFront-Roll step
  • 1-2-SlipBack-SlipFront-Roll-2 step

Round 9: last boxing round

  • 2-5-SlipFront
  • 2-5-SlipFront step
  • 2-5-SlipFront-3 step
  • 2-5-SlipFront-3-6 step
  • Music change here comes the burnouts: 5’s & 6’s for 30 seconds then 1’s and 2’s for 30 seconds

Round 10: Finish with core – bring the loop light one preferably

  • Circle crunch situp reach
  • Single Leg Drop Extension w/ loop
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: This was a good workout over all. Really hitting the core with the rolls and slips getting those obliques involved. The combinations are definitely getting a bit tougher and longer. The loop additions to both the agility and core workouts are making it more intense and the calories and heart rate seem to be increasing due to that as well. Ready for week 3 and looks like heading to Dallas. It is pretty cool that they are traveling around showing you can do this workout pretty much anywhere. 

Week 3 Day 1: Boxing – Cardio Footwork

Duration: 38 Minutes

Calories Burned: 350+ Calories Burned

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

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Window washers
  • rotations
  • Single Lat Pulldown
  • hip rotations
  • reverse lung twist
  • Boxer bounce

Round 2: first boxing round

  • 1-2-3 Combo
  • 1-2-3 step
  • 1-2-3-SlipFront step
  • 1-2-3-SlipFront-5 step

Round 3: 2nd boxing round

  • 1-4-RollBack
  • 1-4-RollBack step
  • 1-4-RollBack-6 step
  • 1-4-RollBack-6-3 step
  • Here comes the music 3s and 4’s stand and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • Triple Icky 3 steps diagonal 1-2-3 steps
  • Altternating reverse lunges
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 2-3-6
  • 2-3-6 L-Drill (Step forward-back, then side-side step combo)
  • 2-3-6-SlipBack L-step
  • 2-3-6-SlipBack-6 L-step

Round 6: Boxing combos into side step

  • 4-5-RollFront
  • 4-5-RollFront L-drill
  • 4-5-RollFront-3 L-drill
  • 4-5-RollFront-3-2 L-Drill
  • Here comes the music. Time for all out 5s-6s lets go

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • Triple Icky 3 steps diagonal 1-2-3 steps
  • Altternating reverse lunges
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 2-SlipBack-RollFront
  • 2-SlipBack-RollFront L-drill
  • 2-SlipBack-RollFront-3 L-Drill
  • 2-SlipBack-RollFront-3-6 L-Drill

Round 9: last boxing round

  • 6-3 L-drill
  • 6-3-2 L-drill
  • 6-3-2-5 L-drill
  • Music change here comes the burnouts: 3’s & 4’s for 30 seconds, 5’s and 6’s 30 second finish 1’s and 2’s for 30 seconds. So yes 90 second burnout

Round 10: Finish with core – bring the loop light one preferably

  • Crunch Driver (steering) w/ loop
  • High Plank taps
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: The intensity continues burned more calories then previous workouts so that is great. The old heart rate is really cranking during these workouts. The L-drill I like so you can focus more on your combos then previously. I do like the defensive drills being put into combinations of the offensive along with the new footwork. 

Week 3 Day 2: Lift – Lower Body

Duration: 30 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • hip circles
  • quad stretches
  • hamstring stretches
  • runners lung twist

Summary: Circuit Style Training for this one. So go through each exercise and complete the circuit 3 times over

Circuit Training Round 1

  • Goblet Squats using your heavier dumbbells
  • Single Leg Static Lunge using your medium dumbbells
  • Deadlift medium to heavy dumbbells or dumbbell
  • Weight bridges using heavy dumbbell
  • 45 second break then repeat

Circuit Training Round 2

  • Goblet Squats using your heavier dumbbells
  • Single Leg Static Lunge using your medium dumbbells
  • Deadlift medium to heavy dumbbells or dumbbell (I went lighter then first round)
  • Weight bridges using heavy dumbbell
  • 45 second break then repeat

Circuit Training Round 3

  • Goblet Squats using your heavier dumbbells
  • Single Leg Static Lunge using your medium dumbbells
  • Deadlift medium to heavy dumbbells or dumbbell
  • Weight bridges using heavy dumbbell

Core: Finish with core using lighter dumbbell

  • Overhead extension using light dumbbell alternating leg raises
  • Oblique dumbbell press (second time through switch sides)
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Legs are definitely weaker after this workout sure I will be feeling in the coming days. Really depends on the weight I made sure to increase. I am waiting on a set of all new dumbbells to come so I can switch out easier. Right now I have the powerblocks so can make it tough to keep up. My heart rate was revving pretty well for being a weight training workout.

Week 3 Day 3: Boxing – Footwork Agility

Duration: 39 Minutes

Calories Burned: 350+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Window washers
  • rotations
  • Single Lat Pulldown
  • hip rotations
  • reverse lung twist
  • Boxer bounce

Round 2: first boxing round

  • 1-2
  • 1-2 half fan
  • 1-2-5 half fan
  • 1-2-5-6 half fan

Round 3: 2nd boxing round

  • 2-5
  • 2-5 half fan rear
  • 2-5-4 half fan rear
  • 2-5-4-3 half fan rear
  • Here comes the music 5s and 6’s stand and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • Triple Icky 3 steps diagonal 1-2-3 steps
  • Altternating reverse lunge pulses
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 5-2
  • 5-2 half fan lead
  • 5-2-3 half fan lead
  • 5-2-3-2 half fan lead

Round 6: Boxing combos into side step

  • 6-3
  • 6-3 half fan rear lead
  • 6-3-4 half fan rear lead
  • 6-3-4-5 half fan rear lead
  • Here comes the music. Time for all out 3s-4s lets go

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • Triple Icky 3 steps diagonal 1-2-3 steps
  • Altternating reverse lunge pulses
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-2-SlipBack
  • 1-2-SlipBack half fan lead
  • 1-2-SlipBack-6 half fan lead
  • 1-2-6-3 half fan lead.

Round 9: last boxing round

  • 2-3-RollFront half fan rear
  • 2-3-RollFront-3 half fan rear
  • 90 Seconds all out Music change here comes the burnouts: 3’s & 4’s for 30 seconds, 5’s and 6’s 30 second finish 1’s and 2’s for 30 seconds. So yes 90 second burnout

Round 10: Finish with core – bring the loop light one preferably

  • Crunch Driver (steering) w/ loop
  • High Plank taps
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Burned more calories then the first week again so that is great. These workouts fly by especially as you are learning and putting things together getting more fun as well. 

 

Week 3 Day 4: Lift – Upper Body

Duration: 29 Minutes

Calories Burned: 250+ Calories Burned

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

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • hip circles
  • Arm Swings
  • Full Shoulder Rotation
  • Shoulder stretches
  • Lat pulldowns
  • Tricep stretches

Summary: 5 Rounds of supersets that are sure to sizzle your upper body.

Round 1: Chest

  • Chest press rotation (get your heavy dumbbells) 50 seconds
  • Chest Flys use your medium to light dumbbells
  • Decline Bench Press use your heavy weights again

Round 2: Back

  • Bentover row using heavy dumbbells
  • Reverse Back Flys light-medium dumbbells
  • Wide Rows light-medium dumbbells

Round 3: Shoulders

  • Overhead press medium dumbbells
  • Later Raises light weights
  • Bentover Shoulder Extensions light dumbbells

Round 4: Biceps

  • rotating curls medium
  • hammer curls with medium dumbbells
  • full curls with medium dumbbells

Round 5: Triceps 

  • Overhead Extension with single heavy dumbbells
  • Kneeling tricep kickbacks one side at a time with light dumbbells
  • Finish up with military pushups

Core: Finish with core

  • weighted overhead extension with leg raises (alternating)
  • oblique crunches
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Great workout I pushed it a bit on the weights since this is supersets. Decent calorie burn for sure. Love these shorter workouts where I still get a good pump. I will definitely be hitting these up if I go back to something like the LIIFT4 program to get an extra total upper body workout in for the week. Or if I miss a few days of lifting to get back on track.

 

Week 3 Day 5: Boxing – Footwork Agility

Duration: 39 Minutes

Calories Burned: 350+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Window washers
  • rotations
  • Single Lat Pulldown
  • hip rotations
  • reverse lung twist
  • Boxer bounce

Round 2: first boxing round

  • 1-2-5
  • 1-2-5 Half Fan Lead
  • 1-2-5-6 Half Fan Lead
  • 1-2-5-6-3 Half Fan Lead

Round 3: 2nd boxing round

  • 1-SlipFront-3
  • 1-SlipFront-3 Half Fan Rear
  • 1-SlipFront-3-4 Half Fan Rear
  • 1-SlipFront-3-4-5 Half Fan Rear
  • Here comes the music 5s and 6’s stand and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • Triple Icky 3 steps diagonal 1-2-3 steps
  • Altternating reverse lunge pulses w/ plyo jump
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 2-RollBack
  • 2-RollBack Full Fan
  • 2-RollBack-2 Full Fan
  • 2-RollBack-2-3 Full Fan

Round 6: Boxing combos into side step

  • 1-6
  • 1-6 full fan
  • 1-6-3 full fan
  • 1-6-3-4 Full Fan
  • 30 second burnout performing 3 and 4 combinations

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • Triple Icky 3 steps diagonal 1-2-3 steps
  • Altternating reverse lunge pulses w/ plyo jump
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 6-5
  • 6-5 full fan
  • 6-5-6 full fan
  • 6-5-6-3 full fan

Round 9: last boxing round

  • 1-2-1-2-5-6-5-6 full fan
  • 90 Seconds all out Music change here comes the burnouts: 3’s & 4’s for 30 seconds, 5’s and 6’s 30 second finish 1’s and 2’s for 30 seconds. So yes 90 second burnout

Round 10: Finish with core – bring the loop light one preferably

  • Crunch Driver (steering) w/ loop
  • High Plank taps
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Wow over 350 calories again. Been moving up to heavier loops well back and forth I mean. Already halfway done with the program crazy how fast this is going. Now with the intro of the full fan this is getting very cool. Now onto Miami!!!

Week 4 Day 1: Boxing – Combinations: Body-Shot Crusher

Duration: 39 Minutes

Calories Burned: 350+ Calories Burned

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

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • Loop full rotations
  • External rotations
  • Hip circles
  • Reverse lung w/ upper body twist
  • Boxer bounce

Round 2: first boxing round

  • 1-2 low
  • 1-2 low step
  • 1-2-low-3 step
  • 1-2-low-3-2 Step

Round 3: 2nd boxing round

  • 2-3low
  • 2-3low side step
  • 2-3low-6 step
  • 2-3low-6-5 step
  • Here comes the music 1 and 2 lows crouch and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • out out in in
  • 3 side step walk into squat position
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 1-1low
  • 1-1 low L-drill
  • 1-1low-4low L-drill
  • 1-1low-4low-3 L-drill

Round 6: Boxing combos into side step

  • 2-SlipBack
  • 2-SlipBack L-drill
  • 2-SlipBack-4low L-Drill
  • 2-SlipBack-4Low-5 L-Drill
  • 2-SlipBack-4Low-5-2 Ldrill
  • Here comes the music. Time for all out 3s-4s both low lets go

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • out out in in
  • 3 side step walk into squat position
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-SlipFront-3Low
  • 1-SlipFront-3Low L-Drill
  • 1-SlipFront-3Low-3 L-Drill
  • 1-SlipFront-3Low-3-2 L-Drill

Round 9: last boxing round

  • 1Low-1
  • 1Low-1 L-Drill
  • 1Low-1-2 L-Drill
  • 1Low-1-2-5 L-Drill
  • 90 Seconds all out Music change here comes the burnouts: 1’s & 2’s Lows for 30 seconds, 3’s and 4’s Lows 30 second finish 1’s and 2’s Standing for 30 seconds. So yes 90 second burnout

Round 10: Finish with core – bring the loop light one preferably

  • Loop crunches
  • Oblique loop crunches
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Burned more calories then last week again so that is great. The workouts are still great. These lows are really burning the legs for sure. 

Week 4 Day 2: Lift – Upper Body

Duration: 29 Minutes

Calories Burned: 250+ Calories Burned

Description: “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.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • Arm Swings
  • Full Shoulder Rotation
  • Shoulder stretches
  • Tricep stretches

Summary: 5 Rounds of supersets that are sure to sizzle your upper body.

Round 1: Chest

Round 2: Back

  • Single Arm Rows w/ heavy dumbbell
  • Wide Rows w/ light to medium dumbbells
  • Loop lat extension (blue loop)

Round 3: Shoulders

  • Single Arm Lateral Raises w/ light dumbbell
  • Overhead Press with light to medium dumbbells
  • Single Upright Rows w/ heavy loop also different but cool

Round 4: Biceps

  • Single Arm Hammer Curl w/ medium weight dumbbells
  • Pinned Bicep Curls w/ medium weights
  • Loop Bicep Burnout

Round 5: Triceps 

  • Single Crushers w/ medium weight
  • Tricep Pushups
  • Overhead loop extensions

Core: Finish with core

  • Flutter Kicks
  • Straight leg dumbbell reaches
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: The asymetric workouts are different and workout my core at the same time. The loop workouts were different but you do get the burn going. 

Week 4 Day 3: Boxing – Combinations: Full Body Conditioning

Duration: 39 Minutes

Calories Burned: 350+ Calories Burned

Description: “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!”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • Loop full rotations
  • External rotations
  • Hip circles
  • Reverse lung w/ upper body twist
  • Boxer bounce

Round 2: first boxing round

  • 1low-2low
  • 1low-2low half fan lead
  • 1low-2low-3 half fan lead
  • 1low-2low-3-2 half fan lead

Round 3: 2nd boxing round

  • 6-5
  • 6-5 half fan rear
  • 6-5-4low half fan rear
  • 6-5-4low-3 half fan rear
  • Here comes the music 1 and 2 lows crouch and throw for the burnout last 30 seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • out out in in w/ loop
  • 3 side step walk into squat position w/ loop
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 1low-2SlipBack
  • 1low-2SlipBack Full Fan
  • 1low-2SlipBack-2 Full Fan
  • 1low-2SlipBack-2-6 Full Fan
  • 1low-2SlipBack-2-6-5 Full Fan

Round 6: Boxing combos into side step

  • 2-SlipBack-2
  • 2-SlipBack-2 Full Fan
  • 2-SlipBack-2-5 Full Fan
  • 2-SlipBack-2-5-4 Full Fan
  • Here comes the music. Time for all out 3s-4s both low lets go

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • out out in in w/ loop
  • 3 side step walk into squat position w/ loop
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 2-SlipFront
  • 2-SlipFront full fan
  • 2-FlipFont-3 full fan
  • 2-FlipFont-3-2Low Full Fant

Round 9: last boxing round

  • 1-2 Full Fan
  • 1-2-3Low-4Low Full fan
  • 1-2-3Low-4Low-5-6 Full Fan
  • 90 Seconds all out Music change here comes the burnouts: 1’s & 2’s Lows for 30 seconds, 3’s and 4’s Lows 30 second finish 1’s and 2’s Standing for 30 seconds. So yes 90 second burnout

Round 10: Finish with core – bring the loop light one preferably

  • Loop situp crunches slow
  • Oblique loop crunches
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Again the lows are really challenging loving the full fans as well. 

Week 4 Day 4: Lift – Lower Body

Duration: 34 Minutes

Calories Burned: 300+ Calories Burned

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

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • hip circles
  • quad stretches
  • hamstring stretches
  • runners lung twist

Summary: 5 Rounds of 3 lower moves each block. 15 second breaks between sets with the loop burner at the end.

Round 1

  • Goblet Squats using your heavier dumbbells (50 seconds)
  • 15 second Break
  • Goblet Squats using your heavier dumbbells
  • 15 second break
  • Goblet Squats using your heavier dumbbells (50 seconds)
  • 15 Second Break
  • Squat w/ loop burnout

Round 2

  • Single Reverse Lunges w/ Medium-Heavy Dumbbells (50 seconds)
  • Single Reverse Lunges w/ Medium-Heavy Dumbbells (50 seconds)
  • Single Reverse Lunges w/ Medium-Heavy Dumbbells (50 seconds)
  • Static Lunge w/ Loop Burnout (30 Seconds)

Round 3

  • Deadlift with medium to heavy dumbbells (50 seconds)
  • Deadlift with medium to heavy dumbbells (50 seconds)
  • Deadlift with medium to heavy dumbbells (50 seconds)
  • Heel Kick w/ loop burnout (30 seconds)

Round 4

  • Side Sway w/ heavy dumbbells (50 seconds)
  • Side Sway w/ heavy dumbbells (50 seconds)
  • Side Sway w/ heavy dumbbells (50 seconds)
  • Side Leg Lift w/ loop Burnout (30 seconds)

Round 5

  • Bridges w/ heavy dumbbells (50 seconds)
  • Bridges w/ heavy dumbbells (50 seconds)
  • Bridges w/ heavy dumbbells (50 seconds)
  • out and in (stepping) while in bridge position 30 second burnout

Core: Finish with core using lighter dumbbell

  • Weight flutter kicks
  • Straight leg reaches
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Workout was similar to previous weeks, but that added loop burnout does the trick. 

Week 4 Day 5: Boxing – Combinations: Full Body Burnout

Duration: 39 Minutes

Calories Burned: 350+ Calories Burned

Description: “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!”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • Loop full rotations
  • External rotations
  • Hip circles
  • Reverse lung w/ upper body twist
  • Boxer bounce

Round 2: first boxing round

  • 1-2
  • 1-2 Boxer Shuffle
  • 1-2-3 Boxer Shuffle
  • 1-2-3-2 Boxer Shuffle

Round 3: 2nd boxing round

  • 2-5
  • 2-5 Side Shuffle
  • 2-5-2 Side Shuffle
  • 2-5-2-3 Side Shuffle
  • 5′ and 6’s all out burnout for final 30 Seconds

Round 4: Conditioning Round – get your small towel ready and loop

  • out out in in w/ loop
  • 3 side step walk into squat position w/ loop
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 5-6
  • 5-6 L-Drill Shuffle
  • 5-6-3 L-Drill Shuffle
  • 5-6-3-2 L-Drill Shuffle

Round 6: Boxing combos into side step

  • 2-Reload-6
  • 2-Reload-6 L-Drill Shuffle
  • 2-Reload-6-2 L-Drill Shuffle
  • Here comes the music. Time for all out 1’s and 2’s low both low lets go

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • out out in in w/ loop
  • 3 side step walk into squat position w/ loop
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 3-SlipBack
  • 3-SlipBack Half Fan Shuffle
  • 3-SlipBack-3 Half Fan Shuffle
  • 3-SlipBack-3-2 Half Fan Shuffle

Round 9: last boxing round

  • 6-3-4 Half Fan Shuffle Rear
  • 6-3-4-5 Half Fan Shuffle Rear
  • 90 Seconds all out Music change here comes the burnouts: 1’s & 2’s Lows for 30 seconds, 5s and 6’s  Low 30 second finish 1’s and 2’s Standing with 5/6 low for 30 seconds. So yes 90 second burnout

Round 10: Finish with core – bring the loop light one preferably

  • Loop situp crunches slow
  • Oblique loop crunches
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Shuffle addition was nice a little bit hard to get used to in the beginning. 

Week 5 Day 1: Boxing – Combinations: Sparring Pivots

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • bent loop row
  • squats
  • side steps
  • Boxer bounce

Round 2: first boxing round

  • 1-2 front pivot
  • 1-2-FrontPivot
  • 1-2-FrontPivot-1
  • 1-2-FrontPivot-1-2

Round 3: 2nd boxing round

  • 2-3-BackPivot
  • 2-3-BackPivot-2
  • 2-3-BackPivot-2-5
  • 2-3-BackPivot-2-5
  • 30 second burnout with 1’s and 2’s let’s go

Round 4: Conditioning Round – get your small towel ready and loop

  • 1/2 circle Stance/Stance
  • Squats and pivots both directions
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 1-SlipFront
  • 1-SlipFront-PivotFront
  • 1-SlipFront-PivotFront-3
  • 1-SlipFront-PivotFront-3-2

Round 6: Boxing combos into side step

  • 6-SlipBack-PivotBack
  • 6-SlipBack-PivotBack-6
  • 6-SlipBack-PivotBack-6-3
  • Here comes the music. Time for all out 3’s and 4’s

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • 1/2 circle Stance/Stance
  • Squats and pivots both directions
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 3-SlipFront-PivotFront
  • 3-SlipFront-PivotFront-1
  • 3-SlipFront-PivotFront-1-6

Round 9: last boxing round

  • 1-2-3-PivotBack
  • 1-2-3-PivotBack-2
  • All out Music change here comes the burnouts: 1’s & 2’s 30 Seconds, 3’s and 4’s 30 seconds, 5 6 1 2 30 seconds burnout

Round 10: Finish with core – bring the loop light one preferably

  • straight leg overhead reaches w/ loop
  • side knee crunches w/ loop
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: The burnout was great at the end that is for sure for a full two minutes. If you are cranking out those punches as fast as you can it really gets that heart rate up there that is for sure. 

Week 5 Day 2: Lift – Lower Body

Duration: 35 Minutes

Calories Burned: 300+ Calories Burned

Description: “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”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotations
  • hip circles
  • quad stretches
  • hamstring stretches
  • runners lung twist

Summary: 3 Rounds all supersets 50 seconds with same loop burnout as last week lets go!

Round 1

  • Deadlift w/ heavy dumbbells (50 Seconds)
  • Alternating Front Lunges w/ medium to heavy dumbbells (50 Seconds)
  • Deadlift w/ heavy dumbbells (50 Seconds)
  • Alternating Front Lunges w/ medium to heavy dumbbells (50 Seconds)
  • Deadlift w/ heavy dumbbells (50 Seconds)
  • Alternating Front Lunges w/ medium to heavy dumbbells (50 Seconds)
  • Side leg burnout w/ loop for 30 seconds

Round 2

  • Goblet Squats w/ heavy weight (50 Seconds)
  • Side Sways w/ heavy weights (50 Seconds)
  • Goblet Squats w/ heavy weight (50 Seconds)
  • Side Sways w/ heavy weights (50 Seconds)
  • Goblet Squats w/ heavy weight (50 Seconds)
  • Side Sways w/ heavy weights (50 Seconds)
  • Single Leg Deadlift w/ Loop Burnout (30 Seconds)

Round 3

  • Sumo Squats w/ heavy dumbbells (50 Seconds)
  • Static Lunges w/ medium dumbbells
  • Sumo Squats w/ heavy dumbbells (50 Seconds)
  • Static Lunges w/ medium dumbbells
  • Sumo Squats w/ heavy dumbbells (50 Seconds)
  • Static Lunges w/ medium dumbbells
  • Heel lift w/ loop burnout (30 seconds)

Core: Finish with core using lighter dumbbell

  • Weight situps 50 seconds
  • Dumbbell drivers 50 seconds
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Legs are done! I mean done I went heavier and it definitely did the trick. 

Week 5 Day 3: Boxing – Combinations: Speed & Agility Pivots

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • air taps
  • bentover row
  • squats
  • side steps
  • Boxer bounce

Round 2: first boxing round

  • 2-SlipBack-Rollfront-FrontPivot-Reset
  • 2-SlipBack-Rollfront-FrontPivot-3
  • 2-SlipBack-Rollfront-FrontPivot-3-6

Round 3: 2nd boxing round

  • 1-SlipFront-RollBack-PivotBack-Reset
  • 1-SlipFront-RollBack-PivotBack-2
  • 1-SlipFront-RollBack-PivotBack-2-3
  • 30 second burnout with 1’s and 2’s both low let’s go

Round 4: Conditioning Round – get your small towel ready and loop

  • 1/2 Circle stance/stance
  • squat pivot jump each way
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 5-2-PivotFront-Reset
  • 5-2-PivotFront-Shuffle
  • 5-2-PivotFront-Shuffle

Round 6: Boxing combos into side step

  • 6-SlipBack-PivotBack
  • 6-SlipBack-PivotBack-6
  • 6-SlipBack-PivotBack-6-3
  • Here comes the music. Time for all out 3’s and 4’s

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • 1/2 Circle stance/stance
  • squat pivot jump each way
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 3-SlipFront-PivotFront
  • 3-SlipFront-PivotFront-1
  • 3-SlipFront-PivotFront-1-6

Round 9: last boxing round

  • 1-2-3-PivotBack
  • 1-2-3-PivotBack-2
  • All out Music change here comes the burnouts: 1’s & 2’s 30 Seconds, 3’s and 4’s 30 seconds, 5 6 1 2 30 seconds burnout

Round 10: Finish with core – bring the loop light one preferably

  • straight leg overhead reaches w/ loop
  • side knee crunches w/ loop
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: The burnout was great at the end that is for sure for a full two minutes. If you are cranking out those punches as fast as you can it really gets that heart rate up there that is for sure. 

Week 5 Day 4: Lift – Upper Body

Duration: 29 Minutes

Calories Burned: 250+ Calories Burned

Description: “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.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • Arm Swings
  • Full Shoulder Rotation
  • Shoulder stretches
  • Tricep stretches

Summary: 5 Rounds of supersets that are sure to sizzle your upper body.

Round 1: Chest

  • Single Chest Press w/ heavy dumbbells
  • Chest Press Rotation w/ heavy weight dumbbells
  • Heavy loop chest fly this was different

Round 2: Back

  • Single Arm Rows w/ heavy dumbbell
  • Wide Rows w/ light to medium dumbbells
  • Loop lat extension (blue loop)

Round 3: Shoulders

  • Single Arm Lateral Raises w/ light dumbbell
  • Overhead Press with light to medium dumbbells
  • Single Upright Rows w/ heavy loop also different but cool

Round 4: Biceps

  • Single Arm Hammer Curl w/ medium weight dumbbells
  • Pinned Bicep Curls w/ medium weights
  • Loop Bicep Burnout

Round 5: Triceps 

  • Single Crushers w/ medium weight
  • Tricep Pushups
  • Overhead loop extensions

Core: Finish with core

  • Flutter Kicks
  • Straight leg dumbbell reaches
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: The asymetric workouts are different and workout my core at the same time. The loop workouts were different but you do get the burn going. 

Week 5 Day 5: Boxing – Combinations: Pivots & Power

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • air taps
  • bentover row
  • squats
  • side steps
  • Boxer bounce

Round 2: first boxing round

  • 2-SlipBack-Rollfront-FrontPivot-Reset
  • 2-SlipBack-Rollfront-FrontPivot-3
  • 2-SlipBack-Rollfront-FrontPivot-3-6

Round 3: 2nd boxing round

  • 1-SlipFront-RollBack-PivotBack-Reset
  • 1-SlipFront-RollBack-PivotBack-2
  • 1-SlipFront-RollBack-PivotBack-2-3
  • 30 second burnout with 1’s and 2’s both low let’s go

Round 4: Conditioning Round – get your small towel ready and loop

  • 1/2 Circle stance/stance
  • squat pivot jump each way
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 5-2-PivotFront-Reset
  • 5-2-PivotFront-Shuffle
  • 5-2-PivotFront-Shuffle

Round 6: Boxing combos into side step

  • 6-SlipBack-PivotBack
  • 6-SlipBack-PivotBack-6
  • 6-SlipBack-PivotBack-6-3
  • Here comes the music. Time for all out 3’s and 4’s

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • 1/2 Circle stance/stance
  • squat pivot jump each way
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 3-SlipFront-PivotFront
  • 3-SlipFront-PivotFront-1
  • 3-SlipFront-PivotFront-1-6

Round 9: last boxing round

  • 1-2-3-PivotBack
  • 1-2-3-PivotBack-2
  • All out Music change here comes the burnouts: 1’s & 2’s 30 Seconds, 3’s and 4’s 30 seconds, 5 6 1 2 30 seconds burnout

Round 10: Finish with core – bring the loop light one preferably

  • straight leg overhead reaches w/ loop
  • side knee crunches w/ loop
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: The burnout was great at the end that is for sure for a full two minutes. If you are cranking out those punches as fast as you can it really gets that heart rate up there that is for sure. 

Week 6 Day 1: Boxing – Advanced Combos Into The Ring

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • Drivers
  • Window Washers
  • Penguin walk
  • Hip Circles
  • Boxer bounce

Round 2: first boxing round

  • 1-2-RollBack
  • 1-2-Rollback-Shuffle 1/2 fan lead
  • 1-2-Rollback-2-Shuffle 1/2 fan lead
  • 1-2-Rollback-2-3-Shuffle 1/2 Fan Lead

Round 3: 2nd boxing round

  • 3-FrontRoll Shuffle 1/2 fan lead
  • 3-FrontRoll-3 Shuffle 1/2 fan lead
  • 3-FrontRoll-3-2 Shuffle 1/2 fan lead
  • 30 second burnout with 5’s and 6’s both low let’s go

Round 4: Conditioning Round – get your small towel ready and loop

  • Double outs and ins
  • squat lunge alternating
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 5-2-PivotFront-Reset
  • 5-2-PivotFront-Shuffle
  • 5-2-PivotFront-Shuffle

Round 6: Boxing combos into side step

  • 6-SlipBack Full Fan
  • 6-SlipBack-6 Full Fan
  • 6-SlipBack-6-SlipBack-2 Full Fan
  • Here comes the music. Time for all out 3’s and 4’s

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • Double outs and ins
  • squat lunge alternating
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan

Round 9: last boxing round

  • 1-2-SlipBack-SlipFron-3-4
  • All out Music change here comes the burnouts: 1’s & 2’s 30 Seconds, 3’s and 4’s 30 seconds, 1, 2, 3, 4, 5, 6 30 seconds burnout

Round 10: Finish with core – bring the loop light one preferably

  • 3 punch crunch
  • cross leg overhead extension
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Week 5 Day 4: Lift – Upper Body

Duration: 29 Minutes

Calories Burned: 250+ Calories Burned

Description: “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.”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotation s
  • Arm Swings
  • Full Shoulder Rotation
  • Shoulder stretches
  • Tricep stretches

Summary: 5 Rounds of supersets that are sure to sizzle your upper body.

Round 1: Chest

  • Single Chest Press w/ heavy dumbbells
  • Chest Press Rotation w/ heavy weight dumbbells
  • Heavy loop chest fly this was different

Round 2: Back

  • Single Arm Rows w/ heavy dumbbell
  • Wide Rows w/ light to medium dumbbells
  • Loop lat extension (blue loop)

Round 3: Shoulders

  • Single Arm Lateral Raises w/ light dumbbell
  • Overhead Press with light to medium dumbbells
  • Single Upright Rows w/ heavy loop also different but cool

Round 4: Biceps

  • Single Arm Hammer Curl w/ medium weight dumbbells
  • Pinned Bicep Curls w/ medium weights
  • Loop Bicep Burnout

Round 5: Triceps 

  • Single Crushers w/ medium weight
  • Tricep Pushups
  • Overhead loop extensions

Core: Finish with core

  • Flutter Kicks
  • Straight leg dumbbell reaches
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Week 6 Day 3: Boxing – Advanced Combos: Total Body Knockout

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • Drivers
  • Window Washers
  • Penguin walk
  • Hip Circles
  • Boxer bounce

Round 2: first boxing round

  • 1-2-RollBack
  • 1-2-Rollback-Shuffle 1/2 fan lead
  • 1-2-Rollback-2-Shuffle 1/2 fan lead
  • 1-2-Rollback-2-3-Shuffle 1/2 Fan Lead

Round 3: 2nd boxing round

  • 3-FrontRoll Shuffle 1/2 fan lead
  • 3-FrontRoll-3 Shuffle 1/2 fan lead
  • 3-FrontRoll-3-2 Shuffle 1/2 fan lead
  • 30 second burnout with 5’s and 6’s both low let’s go

Round 4: Conditioning Round – get your small towel ready and loop

  • Double outs and ins
  • squat lunge alternating
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 5-2-PivotFront-Reset
  • 5-2-PivotFront-Shuffle
  • 5-2-PivotFront-Shuffle

Round 6: Boxing combos into side step

  • 6-SlipBack Full Fan
  • 6-SlipBack-6 Full Fan
  • 6-SlipBack-6-SlipBack-2 Full Fan
  • Here comes the music. Time for all out 3’s and 4’s

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • Double outs and ins
  • squat lunge alternating
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan

Round 9: last boxing round

  • 1-2-SlipBack-SlipFron-3-4
  • All out Music change here comes the burnouts: 1’s & 2’s 30 Seconds, 3’s and 4’s 30 seconds, 1, 2, 3, 4, 5, 6 30 seconds burnout

Round 10: Finish with core – bring the loop light one preferably

  • 3 punch crunch
  • cross leg overhead extension
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Week 6 Day 4: Lift – Lower Body

Duration: 35 Minutes

Calories Burned: 300+ Calories Burned

Description: “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”

Equipment Needed: 

  • Light, Medium, Heavy Dumbbells
  • Mat

Warmup: 

  • Torso Rotations
  • hip circles
  • quad stretches
  • hamstring stretches
  • runners lung twist

Summary: 3 Rounds all supersets 50 seconds with same loop burnout as last week lets go!

Round 1

  • Deadlift w/ heavy dumbbells (50 Seconds)
  • Alternating Front Lunges w/ medium to heavy dumbbells (50 Seconds)
  • Deadlift w/ heavy dumbbells (50 Seconds)
  • Alternating Front Lunges w/ medium to heavy dumbbells (50 Seconds)
  • Deadlift w/ heavy dumbbells (50 Seconds)
  • Alternating Front Lunges w/ medium to heavy dumbbells (50 Seconds)
  • Side leg burnout w/ loop for 30 seconds

Round 2

  • Goblet Squats w/ heavy weight (50 Seconds)
  • Side Sways w/ heavy weights (50 Seconds)
  • Goblet Squats w/ heavy weight (50 Seconds)
  • Side Sways w/ heavy weights (50 Seconds)
  • Goblet Squats w/ heavy weight (50 Seconds)
  • Side Sways w/ heavy weights (50 Seconds)
  • Single Leg Deadlift w/ Loop Burnout (30 Seconds)

Round 3

  • Sumo Squats w/ heavy dumbbells (50 Seconds)
  • Static Lunges w/ medium dumbbells
  • Sumo Squats w/ heavy dumbbells (50 Seconds)
  • Static Lunges w/ medium dumbbells
  • Sumo Squats w/ heavy dumbbells (50 Seconds)
  • Static Lunges w/ medium dumbbells
  • Heel lift w/ loop burnout (30 seconds)

Core: Finish with core using lighter dumbbell

  • Weight situps 50 seconds
  • Dumbbell drivers 50 seconds
  • 50 seconds each move go through routine twice

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: Legs are done! I mean done I went heavier and it definitely did the trick. 

Week 6 Day 5: Boxing – The Final Fight

Duration: 39 Minutes

Calories Burned: 300+ Calories Burned

Description: “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.”

Equipment Needed: 

  • 12″ Resistance Loops
  • Small workout towel
  • Mat

Round 1: Warm Up Round where you need your loop for most of the moves. 5 moves in total including:

  • straight arm raise w/ loop
  • Lat Pulldowns
  • Drivers
  • Window Washers
  • Penguin walk
  • Hip Circles
  • Boxer bounce

Round 2: first boxing round

  • 1-2-RollBack
  • 1-2-Rollback-Shuffle 1/2 fan lead
  • 1-2-Rollback-2-Shuffle 1/2 fan lead
  • 1-2-Rollback-2-3-Shuffle 1/2 Fan Lead

Round 3: 2nd boxing round

  • 3-FrontRoll Shuffle 1/2 fan lead
  • 3-FrontRoll-3 Shuffle 1/2 fan lead
  • 3-FrontRoll-3-2 Shuffle 1/2 fan lead
  • 30 second burnout with 5’s and 6’s both low let’s go

Round 4: Conditioning Round – get your small towel ready and loop

  • Double outs and ins
  • squat lunge alternating
  • Finish with combination of the two together

Round 5: First of 2 more boxing rounds

  • 5-2-PivotFront-Reset
  • 5-2-PivotFront-Shuffle
  • 5-2-PivotFront-Shuffle

Round 6: Boxing combos into side step

  • 6-SlipBack Full Fan
  • 6-SlipBack-6 Full Fan
  • 6-SlipBack-6-SlipBack-2 Full Fan
  • Here comes the music. Time for all out 3’s and 4’s

Round 7: Grab your towel back to agility and conditioning round. Same as previous conditioning round

  • Double outs and ins
  • squat lunge alternating
  • Finish with combination of the two together

Round 8: Back to boxing for 8 and 9 then onto core last round.

  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan
  • 1-2-RollBack-2-1-2 Full Fan

Round 9: last boxing round

  • 1-2-SlipBack-SlipFron-3-4
  • All out Music change here comes the burnouts: 1’s & 2’s 30 Seconds, 3’s and 4’s 30 seconds, 1, 2, 3, 4, 5, 6 30 seconds burnout

Round 10: Finish with core – bring the loop light one preferably

  • 3 punch crunch
  • cross leg overhead extension
  • Repeat two times

*Don’t forget to do the separate cooldown. I would suggest you make this a cooldown that works for you best. If you have back or leg issues or anything like that customize the cooldown to help with that.

Reaction: The burnout was great at the end that is for sure for a full two minutes. If you are cranking out those punches as fast as you can it really gets that heart rate up there that is for sure. 

Tab Winner

We are fun loving family that lives on a small farm and tries to be healthy. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. We have a few horses, a few dogs, and a young daughter along with a big extended family. Follow us on our journey. I hope you enjoy the website. If you have any questions, feel free to contact us. Please check back for updates!

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