10 Rounds Sample Workout | Joel Freeman Fitness

10 Rounds Sample Workout | Joel Freeman Fitness


I am Joel Freeman,
and welcome to 10 Rounds. A high-intensity boxing program
that I guarantee is gonna leave you drenched
in sweat. And this workout today you’re going
to experience everything that this program has to offer. High intensity
boxing combinations, agility, conditioning,
and don’t forget weightlifting. All right, so we got to get
to work on this one. Grab your loop,
round one starts right now. As always, check out your
resistance loop and make sure it’s all set for safety,
take it right around your wrist, set your feet,
and we go straight into standing raise. Now we’re gonna use
the first few minutes– The first round
is all about warm-up, getting the blood flowing, creating tension on the loop,
and you’re gonna feel the activation
in your shoulders. All right. So the program itself 10 Rounds,
what’s it all about? Five days a week,
six weeks total, and you have
ten three-minute rounds in the boxing days. Don’t worry, I’m gonna give you
a 45-second break in between every single round. Every single workout
is less than 40 minutes. You got plenty of time. And the good news is, it’s gonna
be over before you know it. Last one. Come up to the top, stop, and bring it
into a lat pull down. Draw your elbows down towards
the ground. And this is all about range
of motion right here. So if you can’t go all the way
to the bottom, that’s okay. Hi, Deja. Look at you, smiling girl. You’re gonna meet an awesome
boxing team behind me, more to come later. But stay with it
and use this to really feel the blood pumping
through your shoulders. Workout days,
through those five days– I’ve already said
three days of boxing, but you also have
two lifting days every single week
because weightlifting is where it’s at when it comes
to muscle building. Five total days and that is
what is gonna give you lean, mean, total body
transformation. Last one. Bring it down,
push your palms towards us, and then go double hand halfs. Away from each other. And you feel the tension in the loop as you
spread it apart. And you really feel
the shoulder activation. Speaking of loop,
I was excited to bring the loops into the program because, man, it adds a whole other degree
of work, low impact, but deep muscle burn. Trust us, you’re gonna feel it. Even today you’re gonna
get to experience this. Last two. One. All right,
there’s your upper body, get rid of the loop. And let’s go
into what’s called stance setup. This is how you know
which way to stand. If you start with your feet
right up underneath your hips– Now listen up,
if you are right-handed, you’re what we call orthodox. That means
if you’re right-handed, your left leg
is gonna come forward. If you’re left-handed, that means your right leg
is gonna come forward. All right?
I think we’re all righty’s. So we’re gonna step into what we call
an orthodox stance. Left leg steps forward,
you’ll see the back right foot, the back foot,
toe turns out 45 degrees. This allows the hips to square
up 45-degree with the angle. And when you bring your
guard up, clench your fists, hands in,
thumb is just the outside and pull it right up
underneath your cheekbones. And now there’s your guard. Step back. Now try step into your stance,
step out, step back. When you do this keep going
for a while, but when you do this think about you don’t want
to turn your body all the way to the side
like a surfboard. There should always be distance
in between your feet. And then you turn the hips. And last one, hold here. And we go into what’s called
the boxers bounce, shifting your body weight
forward and back. It’s not just for the hips. We don’t do that. Right? None of that in this program, it’s the full body movement
forward and back. Light on the balls of your feet
and you’re gonna watch us because as we go
into the combinations and some of the conditioning
and agility later, this is really where you’re
gonna come back to. Always come back
to this for a break or whenever you’re ready to get into your next
fight combination, next round, which starts right now. You guys ready?
All right, here we go. So team
is in their boxing bounce, I’m gonna teach you
your first two shots of the day. A one, two. One is always gonna come off
of your lead arm, your lead leg, goes into a one. One, two is your back arm. A one is a quick jab. So your front leg comes up and lands just as your fist aims
right for your opponent’s nose, and then the back hip turns,
there’s your two. So if you go into a one and two,
one, two, reset. Every single time
you throw a combination, you’re gonna reset before you add on
or you go again, all right? Three minutes, we’re gonna be
going through this. I’m gonna teach you the moves, we’re gonna add on
the combinations as we go. Take a big deep breath in. – Are you ready, Deja?
– Yes. Three, two, one.
Let’s go. One, two, and reset. One, two. Now check out
the weight distribution. We’re not leaning forward,
we’re not leaning back. From the side shot, you see. One, two. The body, the weight
just stays right in the middle. And what this allows me
to do is get full body rotation. You’re gonna hear me say
rotation so much, repetition so much. I’m gonna keep repeating myself
over and over and over again because that is how you do it. Stay with it. One, two. Nice. Now these boxing workouts
are built on three main pillars. First one, power. That helps build
lean muscle mass. Two, speed and agility,
that’s for fat burning. And three, endurance,
because the longer we go, the more calories we burn. Stay with it. One, two. Make sure
you’re rotating through, balls of your feet land, and the hips turn,
your arms will catch up. Don’t worry about speed. Now we’re gonna add on
what’s called a three. One, two, three, and your hook. So front arm, and you’ll see it’s
a rotational movement coming around. So the first two shots
right down the middle, right towards
your opponent’s nose. The third shot
is coming around the side right into
your opponent’s cheek. If you think about that,
that’s a one, two, three, and reset. One, two, three, reset. You hear the team exhaling. They are exhaling
and they’re pivoting. And you see that
their hips are turning. Boom.
One, two, three, reset. One, two, three. Now check it out,
you’re shadowboxing. No bag,
no sparring partner needed, just straight air,
which means no impact, but high intensity. This is what makes
10 Rounds so good, so effective is the fact that we’re gonna keep working through
every single combination. And you’re gonna be
sweating. And you probably feel
in your shoulders if you’re doing it right. Hips are turning. One, two, three, right back,
one, two, three. You can say it if it helps because we’re gonna add on
a two this time. One, two, three, two, slow down. One, two, three, two. That’s your
four-punch combination. We go slow. Watch our hips turn. One, two, three, two, reset. One, two, three, two. Say it out loud.
One, two, three, two. Keep going. Keep working through it. Now we’re like– Like 10 Rounds
is gonna be awesome, we know it. But for the first time ever
we took it up a notch, we’re taking 10 Rounds
on the road, real-time shooting,
six different cities, so six weeks. Every single week, you’re gonna see us
at a different city, filming a different
iconic location on a tour bus. Someone say road trip? Road trip. Stay with it. One, two, three, two. Turn your hips.
One, two, three, two. Do not lose your rotation. You’re here till
the very end of the round because we want to work
through the combo. Keep going.
We got three, two. One more. Whoo! I love it when it hits the bell,
right there, right on the shot. Yeah, nicely done. All right,
right into your boxers bounce. You’re going into a five, six. You’ve already learned the one,
two, three, four, five, six. Those are upper cuts
from the side. Check it out.
Five, six. All you have to think about
is rotate your hip first. You’re gonna drop
the shoulder slightly. That allows you to come up
and away from your face. If at any point
you throw a five or six and you see
the top in your fist, please bring it away
from your face and body. You’ll see
the location right here, you’ll see the angle. Five, six, reset. Talk about shoulder rotation,
talk about twerking of the body. Here we go. Working in three, two, one. Five, six. Let’s box. Reset. Five, six. One target, two punches. Five, six. Now this is what we normally see
in boxing is the minute
you drop your guard, you’re punching from your waist. Get your guard up,
turn your hips, move your body. Five, six. Right back, five, six. Breathe. Exhale. It sounds like
someone’s spung a leak in here. That’s what we’re going for.
Five, six. Now we’re gonna add on a three. Five, six, three, reset. Five, six,
three, reset. Pivoting and turning your hips. This is what you want
to focus on. Even the very first workout
you’ve ever done, if this is the first time
you’ve ever box, is to focus on rotation.
Stay with it. You still have to always think
about rotation. Five, six, three, reset. Five, six,
three, reset. Nice. Keep breathing. What’s so cool
about this program is you’re gonna
master these combinations. We’re gonna take you
through them over and over and over again. And the more you get it,
the more energy, more sweat, faster results. Who doesn’t want that? Come on, five, six, three. Powershots. Breathe. Make sure you come back
to your guard every time. Don’t worry,
footwork is coming too. But we got to get
the combos first. You have to get
the rotation moves. Nice.
Now we add a three into a four. Five, six, three, four. That’s a back hook. Boom! Five, six, three, four. You’ll see that we slow down on the rotation
from the back arm because we have to travel
a little bit further and the hips have
to move first, and that’s fine. Take your time. You don’t have to keep up
with us. It’s you against you. We have six, three, four. Just keep saying.
Five, six, three, four. Stay with it.
Five, six, three, four. Five, six, three, four. The more you say it,
the easier it’s gonna get, the more repetition you throw, the faster you get it,
I promise. Five, six, three, four, reset. Five, six, three, four. Stay with it.
So much core rotation. You got this. Come on. Whoo! Did you hear that? The music just changed. That means something fun
is coming. It’s called an all out burnout. We’re gonna stand and throw
in one spot ones and twos
as fast as you can. Three, two, one, go. Thirty seconds, all out. This burnout is gonna be
in every single boxing day. Three times. Why we do it? ‘Cause we increase
our endurance, we increase our intensity, which means you got to punch,
you got to rotate. Turn your hips. And you got
to go faster, faster. Turn, turn, turn.
Keep punching. Keep punching. Less than 10. Come on. Stay with it. You got it, you got it. Three, two, one. Whoo! You should come out
of a boxing round and all that just amped up. Ready to go. All right.
Nicely done. Now we’re gonna go
into your lifting. You’re gonna need
one heavy dumbbell. Here’s my heavy dumbbell. And what we’re gonna do
is we’re gonna go front loaded goblet squat. Feet just outside the hips. Hold on to the dumbbell,
sinking down, and back, knees stay in line
with your toes. Second move, set your feet outside
your shoulders nice and wide, toes towards us,
sinking down, holding onto your dumbbell,
knee over your toe, and butt back and away from you to really get
into the legs, okay? I’m starting to sweat
a little bit. You got yours. That’s why we got our headbands
on. All right, here we go. Goblet squat.
Three, two. There’s the bell,
we work for it. Now here is what’s different
about the lifting of 10 Rounds. We go for endurance. AMRAP style, which means
as many reps as possible, but you’re not in any hurry. You’re going time under tension and staying
in a specific movement for a certain amount of time. That’s muscular endurance
right now. If you want
a total body transformation, you have to lift. So two days a week.
That’s what we got. One day, all legs,
all lower body. Day two, upper body. Stay with it. All you’re gonna need throughout
these workouts, light, medium, heavy dumbbells, and those wonderful
resistance loops. Get ready in three, two, one. Set the weight down.
Quick transition. Feet out. Pick it up. Right into work,
into a side sways. If this move is weird
and you never done before, here’s how you do it. Drop the weight,
keep your chest lifted, and think about sinking down
and back. Slow down. You take your time. And if you don’t have
the range of motion, you could stay up higher
if you need to. But most important, toes face the front
and then when you’re ready, you can drop down,
get the weight, sink down. Nice. You have to feel that
in your legs. Chest stays lifted. We’ll go back
to the goblet squat in three, two, one. Set it in, lift it up,
pick it up, right to work, go. Sink down. Quick transitions. You got to keep working. Now when people think
about punching in boxing, so many people think
it’s just upper body, just throwing your arms. That ain’t true. The power starts
from the ground up. So we build
our foundation first, we work our legs,
we build the strength. That’s where the power
is gonna come from. I promise you, so stay with it. Your legs are gonna hate me. Well, they will eventually
thank me though. Stay with it. Chest is lifted. Come on. Core in tight,
support your body. We’re gonna change it. Taking side sway
in three, two, one. Set it down, step it up,
right to it, pick it up, and go. Straight out, eyes up, chest up. Okay? Now if you start to go forward and your body is starting
to lean forward, drop the weight,
just work on your legs. Keep sinking through it,
all right? We got you. We’re really working on this. Now the movements, they work, but flexibility is key when with sticking
with the program. So that’s exactly
why five days a week, you choose your five days. You can pick your rest days whenever you want
in this program, just do your calendar in order,
and you will thank us for it. You feel anything, D? All right! Three, two, one.
Nice work. There is your legs. Here we go, the upper body. Go ahead and drop that. Get rid of that thing, I don’t
want that anymore. All right, it’s a little taste
of your upper body. Regular,
good old fashioned bicep curls, knuckles down,
thumb facing outward, keep your elbows pinned in. Into regular push-ups,
hands outside your shoulders. And while you’re down there, one of my favorite
weightlifting moves is called single side crusher. Holding on to a dumbbell. Let me show you. Hold on to the dumbbell, hand inside the crook
of your arm, elbow in, weight comes
to the opposite shoulder, all right? So biceps first. Let’s go, Dej. Bicep curls. Picking them up, working it. Set your feet.
In three, two, go. Straight up, and down. Now listen,
you’re not in a hurry. You’re here for a while. Fifty seconds to be exact. Elbows stay in pinned,
close to your body. Nice. Now listen, I tell you what,
these workouts, this is like
the taster workout. And these workouts are tough. And between this,
and being on the road, you bet, we’re gonna be using
Beachbody Performance Line, that is our bread and butter. Energize! That’s why we are
so amped up right now. Pre-workout, baby, it kicked in, and then not
just amps you up, clinically proven, stamina, strength, endurance, that’s what
we’re all about here. And then get ready for push-ups. Ready, set, go. Drop it. Push-ups. Going right into work. Now make sure your hands
are out wide of your shoulders. If you ever feel that your elbows
are flaring outward just like this away
from your wrists, just take your hands
a little bit wider, and then you’re
really gonna feel it. Speaking of feeling it,
where should you be feeling it? In your chest. If you’re feeling more
in your shoulders, the weight, the hands should be
right in line with the chest, sinking through it. Your option at any point
is to drop to your knees, but keep moving, okay? Knees or toes, remember,
it’s not about anybody else but you right now. Get ready to switch in three,
two, one. Drop to your knees,
grab your weight, single side crusher. Straight down, elbow up,
into the work. No time to dilly-dally. Straight up and straight down. Now I don’t know about you, but weightlifting kind
of makes me sore. You’re gonna be really sore
after this. So I told you about Energize, now Recover,
that is my liquid gold because I like
the orange flavor. It helps reduce
exercise-induced soreness, which is what we’re inducing
right now. Stay with it. You’re using the hand
to stabilize the arm. Weight comes in the other side
of the shoulder. Stay with it. You feel this in the back
of your arm. Get ready to switch in three,
two, one. Bring it down, lift up,
and switch sides. Nice. All about control
in the back of your arm. Stay with it. We’re just using
the other hand to stabilize from shoulder to elbow, it shouldn’t be moving,
should be straight up. Bend right towards
your opposite shoulder and back. Nice. Make sure you hold on
the dumbbell. Everything else is flat. Nice.
G, I hear you breathing. Don’t hold the breath. Keep moving. Deja is smiling away through it. Stay with it. Less than 10. Come on. Whoo! I feel my arms. You got three, two, one. Down, release it. Good job. Holy sweat. What was that one word
you had it, Woody? Well– That’s a good thing. All right, hey, listen up,
you’re done with your weights. Get your weights out of the way. We’re going into conditioning. Round six, conditioning. The next two rounds
are conditioning. All you need is your towel. Now here’s what I love about it. Take your towel, fold it half long ways,
now fold it again. Take it. We’re going right around
the back of your neck. We’re just gonna stay here. You’re gonna hold on
to the edges. Here’s your move.
First move, 60 seconds. Double out and in, forward
four, and front back forward. Three, two, one. Let’s have some fun.
Bring it out. Two, three, four. One, two, three. Now team is gonna stay with it,
but listen, you have the option is to step
and keep working through it. Okay? If at any point that you feel
that this is too much impact, this is your movement
to come back. And you can stay with it,
with us, or you can always try
to speed up. But here’s what
we’re trying to do. You’re staying on
the balls of your feet. Imagine, you have four squares
in front of you. One, two, three, four. One. So your heels don’t touch
the ground the entire time. Hello, calves. Stay with it. Now this type
of conditioning will happen every single boxing workout,
every single boxing day. This way we focus on speed,
agility, and endurance. That’s why you’re here
for 60 seconds. Three, four. We got a new move,
triple sidewalk coming up. You’re gonna step out and step
to the side three times, all right?
Three, two, one. Let’s step out into a one,
two, three. But here’s what you want to do. Stay low. Three, one, two, three. You have options here,
is your range. You can stay higher up, but I want you to at least have a little bit of weight loaded
into your legs. And then once you feel good, you can go lower. You’re just smiling
the whole time through. Nice, we’re gonna go– Now listen, you can do this until you can’t feel your legs, until you’re blue in the face. You can work out non-stop. But we know nutrition. It always comes down
to nutrition. 10 Rounds has the Beachbody
nutrition plan. It’s gonna take you through it, it’s gonna teach you
all the basics. Long-term transformation,
that’s what you want, that’s what we’re in for. 2B Mindset
or Ultimate Portion Fix is gonna take you
through these. It’s gonna keep you on point. That’s how you get control
of your eating. Can you feel your legs yet? All right. Now we get to put
the whole thing together. Double out and in,
triple walk. Three, two, one.
Let’s go. One, two, three, four.
Bring it back. We’re gonna go side on,
sink down, and walk this side. One, two, three.
Front in front. One, two, three, four.
Bring it back. Three, two, one.
Sink down. – Get to this side.
– Oh, high. How is it going? Straight out, straight out. Two, three, four.
Bring it back. Now this is where you gotta
get low. Get low right now.
Go, sink down, low. Three, right back out. One, two, three, four.
Bring it back. Two, three, four, and hold! How are you doing, G?
You are way back there. You feel anything? All good, just checking. Now look,
you don’t have to stay with us. If this is too much,
that’s fine. Just keep working. Try to keep up as best you can. And look,
we’re right here with you. Three, two, one. I think we should do it again, but I think
we should add a loop. Grab your loop. All right, that’s right. We’re gonna do
the exact same thing. But this time, grab your loop,
bring it around your ankles. And this will be fun. So this is how you progress your agility drills. Doesn’t mean you always have
to go faster. Sometimes, it just means you got to add
a little bit of resistance. So double out and in. First thing’s first. Have some fun. Matching headband, buddy.
We got this. All right, just a little back
and forth, light on the feet. This is gonna be fun.
I like this part. All right, three, two, one.
Let’s go. Out, two, three, four. You should instantly feel
the difference. Right here, feet only,
feet only, feet only. Out, two, three, four. Now here’s the goal,
here’s your test. And so try to keep resistance
in the loop the entire time. So if at any point
when your feet come in– If you get slack like this, you just need to keep your feet
right up underneath the hips. Hold onto the towel,
keep the chest lifted. Out, two, three, four.
Keep going. One, two, three, four. Stay with it. We’re working through it.
We’re working through it. We’ve talked about nutrition,
we’ve talked about eating. We got to talk about
Shakeology though. Stay with it. Speaking of shaking and
grooving. Shakeology daily dose
dense nutrition. You’ve heard it before,
you know it, it works. You got to have it every single day,
it beats your cravings, compliments this entire program
and helps improve everything, all right? Stay with it. Triple sidewalk. Three, two, one. Sink out. One, two. Wow! Oh, okay. Now that should feel different. Two, three, reset. One, two, three,
step in and stay low. That you should feel. Even if you’re standing
a little bit higher in the hips, in the glutes, in the quads, in my toes, everywhere,
sink down. Two, three. Keep going. I don’t know,
what do you think? Can we go lower? All right, can you stay low? Get low.
Listen, it’s a short workout. You got to work through it.
Stay with it. Stay with it. Oh! Everything should be
burning right now. One, two, three. Stay low. Come on. Oh, we’re gonna put it together.
We’re gonna see how this goes. Double out and in,
triple sidewalk. Three, two, one.
Let’s go for it. Four, three, two.
Bring it back. Four, three, two.
Sink down. Bring it to the side. I like a little hop every time
you land. That’s good. Four, three. Hey, look, it’s all about you. You have to have fun with it. If you’re not having fun,
what’s the point? Sink down. One, two, three. Bring it back. Boom! Right to us, right to us. Are you holding on
to your towel? Keep your chest lifted. Keep your core nice and tight. Sink down, bring it out. Work your legs and booty. Stay with it. Two. Whoo! One, two, three, and– There it is. Stay with it. Three. Bring it out. Bring it out. Bring it out. Make your legs burn. Boom! Three. Sink down. Bring it down low,
down low, down low. Up high. Come on. Tell me you’re not having fun.
Come on. Three, two, one. Step out of it, would you? Whoo! Wow! This is my favorite part too. So coming out of it. Back into boxing. You’re gonna feel the rotation
is gonna slow you down, but watch. Two, five. Shake it out. Shake out your arms. Take a deep breath in. Two, five. Back, front. Back arm, front arm. Make sure your guard stays up, you’re not gonna stay low. We’re also gonna add
a little bit of foot movement
into this. As you through your combo,
you’re gonna walk forward. Throw your combo, walk back. But first, let’s just box. Stay in place.
All right, here we go. Three, two, go. Two, five, reset. Now how’s that rotation feel? It might feel a little hard
to rotate through ’cause your legs are tired,
that’s fine. But just take your time
and think about what you’ve learned
so far today. Two, five. Core is in, guard is up, the movement starts
from the ground up, from your legs. Two, five,
and now we’re gonna try this. We’re gonna do two, five, and then we’re gonna
step forward. Two, five, step forward,
two, five, step back. When you step forward,
you step with your lead leg, and when you step back, you step with your rear leg,
okay? But watch your feet.
Look, there’s still distance. So if I’m turning,
and I’m facing the side, I need you to rotate to us. That allows you
to throw your combos. Boom, boom! Step in, two, five,
step back, two, five. Right to the front shot, two,
five, step back, two, five. Can we add on a two? Two, five, two. Step back, two, five,
two, step forward. Now we’re gonna
think about exhaling. Breathe through it. I want to hear the team,
I want to hear you. Rotation. Boom, boom, boom! From the side, all hips.
Boom, boom, boom! We’re turning, there’s a reason,
while this works, there’s a reason why boxing
has become so popular, because it’s fun. Two, five, two. It makes you feel strong
and powerful, like you can take anybody. And when the fun kicks
in and takes over, the workout disappears. You’re not working out anymore. You’re having fun. Come on. Step back, two, five, two. Forward, two, five, two. Back, two, five, two. Say it. Two, five, two. Keep going. We’re gonna add
on one more move. Two, five, two. Now add on a three.
There’s your powershot. Two, five, two, three. Two, five, two, three. Every time when we add on a move
we’re gonna hear it and you should feel it too,
where you go– Because you get excited.
Two, five, two, three. Step, two, five, two. How are you breathing? Step in. You are here till the end. Basic four combo. And think of all the things
that you learned so far. Are you pivoting? Are you turning your hips? Are the balls of your feet
staying planted? Heels come up.
Two, five, two, three. Power comes from the hips.
Come on. Leg day is every day
in boxing, I feel like. We’re always punching,
always rotating. Two, five, two, three. Step back. You are here till the end.
Come on. Two, five, two, three. Step back.
Two, five, two, three. Stay with us.
Two, five, two, three. Step back. You are here till the end.
Quick, quick, quick. Time for one more.
Two, five, two, three. Oh, that was right on the bell too, that was good. Nicely done. All right,
coming into round nine, get a drink a water. I got my Hydrate
’cause I need it. Last boxing round. You got this, okay?
Come on. Now listen up,
start with the front. You should be
in your boxing bounce. One, four, one, four. Remember on your one,
quick pop, pop, and then turn your hips. One, four. You got two minutes. And then we got a little all out
just for funzies, all right? Okay. This time we’re gonna add
the movement side to side. But first, standing box,
one, four. Three, two, one. Let’s go. One, four, reset. Turn your hips. A lot of times,
when we see boxers, they step out really long
in their stance, so what that does is, is it
makes you lean into it and reach forward. Set your feet,
just outside your hips. It allows you to turn. One, four, and breathe. Reset. One, four. Guard is up. We’re gonna add on
the side movement right now. One, four, step lead leg, one, four, step rear leg,
one, four. Just side to side movement. This is basic footwork movement. And you’ll get to add on to it as the program progresses. But what you have to do
right now is get used
to keeping your stance, no matter which way you move you are still in your stance. And still in your stance. Nice. And then you add a three. One, four, three.
That’s all it is. Repetition, adding on, working through
the combinations, and we just keep moving. One, four, three, step,
one, four, three. If it’s too much, slow down. We’ll even slow down with you.
Watch. One, four, three. And you can see
if we slow down, the rotation becomes even more. That’s where it is. And then once you think you
got it, we go back to it. One, four, three. And we add a two. One, four, three, two. That’s your last combo
of the day. One, four, three, two. Set the hips. One, four, three, two.
There it is. What do you think
the knockout punch is? Step.
It’s powershots. Back there, I heard you, Woody.
I heard you, Woody. I heard you, Snacks.
One, four, three. Guys, I’ll tell you what, I wouldn’t want to meet any
of these guys or you in a dark alley
once you get these combos. These are for reals. Hey, here it comes. Last all out, fives and sixes,
right– Now, set your feet and go. I told you there was one more,
didn’t I? Fives and sixes. I want you to stand in one spot,
throw towards me. If you can see
it towards your face, bring it out. Right here, right here.
Aim for my nose. Right here. Right here. Come on. Aim for my chin. We got to go.
Boom, boom, boom! Turn your hips,
turn your shoulders. Keep everything moving. Boom! You got to keep going. Come on. This is it. The last chance. Ones and twos. Three, two. Go, go! Boom, boom. Right to your face. Right to my face. Can you go faster?
Can you go faster? There’s no more punches
after this. Keep going. Get your guard up. Keep moving. Keep going. Come on.
Punch as fast as me. You got this. Keep going. Keep going. Keep going.
I’m coming with you. You’re just trying to back away. I’m up with you. Come on. In three, two, one. Whoo! Nice. Nicely done. That’s a knockout round
right there. All right.
Hey, you got one more. You guys done punching, but you still need
your loop for core work. Round 10, we’re always
gonna finish with core, every single 10 Rounds
workout. We start
looped side crunch. Take the loop,
put it right over the middle, in the middle of your shoe,
lay back, knees slightly bent, heels down, toes up. Reach for your opposite heel, feel the tension
in your obliques. Second move,
the leg that doesn’t have a loop on the ground or floated,
body is down, and then you’re gonna crunch up and try to float your leg
as you drop the leg. The loop is right to the thigh. Side crunch first.
Three, two, go. Reach for it. Now listen. We just did
a lot of core work, right? Okay, just checking. The past nine rounds, the core has been
constantly engaged. But you know what? Just for funzies, we’re gonna do one core round
every single 10 Rounds workout. You’re welcome. Stay with it.
Reach for your heel. Stay with it. And really reach out, keep your shoulders off
the ground. Range of motion
is your option here. We’re gonna take the leg up, loop static leg drop
in three, two, one. Extend your leg,
other leg up, bringing that loop
to your thigh, and drop it down. Now shoulders are raised off
the ground. If this is too much,
drop your head– And there’s your movement, okay? Hold the loop right
to the thigh, you don’t have to pull it any
higher. Make sure the loop
is right over the bottom of the middle of your shoe. And if you feel like
you’re ready for a challenge, float the opposite leg, bring your shoulders off
the ground, and say whoo! There it is. Nice. Your foot is flexed. Hold on to the loop. We’re not in any
hurry right now. Less than 10. Stay with it. Whoo! Yeah. All right,
we’re gonna take the loop, we’re gonna switch over in
three, two, one. Nice. Quickly and carefully,
rotate to the other side. Reset and go. Opposite side. Reach. It’s so much fun,
we could be here forever, but we won’t be. It’s only 50 seconds, guys. Tuck your chin. There should be no pressure
and strain in your neck. If you ever feel that,
that means you are straining, you’re trying to lift too high. Okay? So drop it down, reset,
tuck your chin. And just lift up as high
as you can go without straining your neck and reach
for your opposite heel and crush your obliques. Nice. You got this. Come on. Less than 10 seconds. Crunch. We got one more move. Loop static, leg drop. Three, two, one. Extend your foot,
drop the other foot out, and bring it up, and down. Remember, if this is too much,
drop your head. But just hold
the movement slowly as you bring it down. And then when you’re ready,
try to float your leg. There it is. Right down the middle. You are strong. Stay with it. Control. This is the last exercise
of the entire workout. Come on, stay with it. Whoo! You got this. Don’t you dare give up now. You’re almost there. Less than 10 seconds.
Come on, team. Oh, 10 Rounds team,
you got this! Three, two, one. Oh, there is that final bell. Gently get rid of that. Now listen up, come here. Here’s the bottom line. Boxing is hot in fitness. It’s all the rage right now
because it’s fun as you just saw and it works. But listen, I’ve been
doing this for years, I’ve taken so many classes,
I’ve gone through train– I’ve had boxing trainers, I’ve done
all of these different things and I’ll tell you what,
you know what? It’s expensive.
It’s a lot of money. It can go from $25 to $50
to $150 for the month and you simply cannot beat
the cost effectiveness and convenience of 10 Rounds
and it’s Challenge Pack. You need to be in this,
you need to be a part of this. Join us on the road trip,
it’s gonna be amazing. You’re gonna have
a total body knock out and you’re gonna be part
of the 10 Rounds team. We’ll see you on the road
and we’ll see you in the ring.