Alright, 10-minute mitt work pad work and you can use this
on the heavy bag.
Following along with us today.
Ten minutes of mitt work coming up.
Quick heads up on what we're gonna be doing today.
So minute one, we're gonna be working on the jab only, right?
We're gonna work on the variety of the jab too.
So doubling it up, tripling it up.
We're working on head movement off the jab and footwork as well.
So minute one, just drilling that jab technique.
Minute two, we're gonna be working on just straight punches.
So your ones and twos, keeping it nice and long, turning the
hips.
That'll in.
Minute two, different combinations each time.
Minute three, we're going to introduce the lead hook.
So every combination is going to finish on the lead hook.
Minute four, we're going to work on defense first
We're going to be slipping to the power side, getting the
head off the line.
Coming back with counter punches.
Follow me for the counter punches.
And then minute five, we're going to work on some cycles
and flows.
I'm going to call it as we go.
The whole goal of this is ten minutes straight boxing.
You can follow it along if you're working with your
coaches, you can put the air pods in and hit the heavy bag
and try and follow along as well.
Really want you to try and get a great ten minute boxing
workout in.
So that's the first half, the first five minutes and then the
second half, we're going to repeat the same pattern as well.
So it's up on the screen, you can see it right there.
Make sure you warmed up before you try this.
Make sure you're ready to go.
You got a little sweat on, got the heart rate up.
Jump rope, your usual warm up that you do.
And then you can start digging in.
All right, so let's get to it.
All right guys, so minute one, we're starting on the jab.
Let's go.
Jab good.
Moving forward.
Jab good.
Make sure when you're throwing your jab you're exhaling,
tightening that fist.
Jab, good, double jab.
Good.
Double jab.
Nice.
Try and keep your elbow in when you throw that double jab.
Turn the wrist over.
Double, good.
Go.
Double, good.
One fast jab, good.
Moving around.
Now we're going to go jab to the body.
So we're going to slip off to the power side.
Land that jab to the body.
Go.
Good.
Go.
Good.
Moving the feet, go, good.
Back up with a jab to the head.
Good.
And again.
Nice.
This time we're going to go double jab and slip to the
power side.
Ready?
Double jab.
Slip.
There you go.
Again.
Good.
One
Jab
Good.
One
Jab good.
Last few seconds on this jab.
Jab, good.
jab with power.
Good.
All right guys, minute two, we're working on straight
punches.
I'm calling the combos.
Stay on your toes, keep your hands up, breathing in between
starting with the 1, 2
Ready go.
Nice.
One, two, good.
Moving around, breathing.
Think about what you're going to do.
1, 2, 1, 2 go, good.
Jab, two, good.
One two, nice.
Move forward, staying on those toes.
Back
foot first
Going back
Front foot first.
Going forward, move around if you're on the heavy bag 1, 2,
nice.
Next one.
We're going to go one
two
Jab, jab.
two
On my go.
Go
Good.
Go nice.
Exhale with the punches.
Nice and sharp.
One.
Two
Jab, jab
Two.
Go good.
Go, good.
Back on the jab.
Go.
Two, good.
Next one 1, 2, 1, 2 to finish it up.
Good.
All right.
Minute three.
Now we're going to bring in the lead hook.
So for the lead, hook elbow is going to be up.
Turn the hips.
We're going to set it up with a straight right or your power
side.
So your cross hook, southpaws, that's going to be left cross,
right hook.
All right.
Orthodox, straight right, left hook.
Ready go.
Nice.
Turning the hips.
Nice long cross.
Go.
Perfect.
Elbow up on that hook.
Go.
Nice.
Finishing every combo with the hook.
Now we're going to go one, two, hook, go.
Nice, Good.
One, two hook.
That's it, perfect.
Breathe, breathe.
Moving the feet moving around.
Catch your breath.
One, two hook.
Good.
All right, now, we're going to go rear upper cut, left hook.
Okay, so two punches again?
Right uppercut.
Left hook, go.
That's it on the go.
Wait for it.
Breathe.
Go good.
Ten more seconds on this.
Go.
Good.
Back.
Last one.
Back to the one two hook.
Go.
Nice.
Good.
All right, minute four.
We're going defense first.
So for orthodox, you're defending the Jab
Slip into your power side or your right side.
We're going to come back with a straight right, Southpaws
you'd be slipping to your left, coming back with your left
cross.
So defense first.
On my go slip and counter.
Ready?
Go.
Good.
Nice.
Long arm go.
That's it.
Go slip.
Bam.
Nice.
Now we're going to add two punches to that.
So we're going to slip first.
Come back with a right left right cross hook cross.
Ready on the go.
Hands up.
Go.
Good.
Make sure you're getting your head off that line when you slip.
Go, slip.
Good, slip.
Nice.
Now we're going to go back to two counters.
We're going to slip.
Right and left hook.
Two counters on my go.
Last 20 seconds on this defense first.
Ready?
Go.
Good.
Go.
Nice move around.
Breathe, breathe.
Back to three counters, slip, cross, hook, cross.
Go.
Good.
One more.
Go.
Nice.
All right, with the flow.
We're going to start with a one, two.
We're going to roll.
Come back with a right, left, right.
We're going to build it up from there.
So on my go, guys.
One, two, roll.
Two hook two.
Ready go.
Nice, Go.
After that.
Two.
Hook.
Two.
We're going to add a jab.
Jab.
Two.
So your combo is going to be one, two, roll two, hook two.
Jab, Jab, Two.
Ready?
Go.
Breathe, Breathe, Breathe.
Try and I might change the speed on this one.
Go.
Breathe in.
Breathe in, after that
Jab
Two
we're going to slip back to the power side.
Just finishing on defense.
Ready?
One, two, roll two, hook two.
Jab, Jab.
Two Slip.
Go.
Nice.
After that slip, we'll add the counter
right
Or the count across.
Ready?
One, two.
Roll two up.
Two.
Jab, jab.
Two slip.
Go,
Nice.
Breathe, Breathe.
All right, guys, so there's the first half done with five
minutes in minute one, we're going right back to the start.
Back on your jab now.
Chance to recover a little bit.
Jab, Good.
Move forward.
Breathe, step and throw
Jab, Good.
Jab to the body.
Jab.
Good.
Breathe.
All right.
Power, jab.
Turn the shoulders and hips a little bit more.
Get those knuckles on it.
Nice tight fist power.
Jab.
Go Good.
Now we're not going to worry about power at all.
We're just going to flick out a fast jab.
Just fast arm and shoulder.
Go.
Sit.
Go, Nice.
Double jab.
Breathe, Breathe.
All right, guys, triple jab.
Jab.
Jab, jab.
I want you to think about stepping with each Jab.
Three short steps, three quick jabs.
Go
Good.
Try and keep that elbow in.
Turn the wrists.
Go
Good.
Step, Step.
Go,
Good.
Jab to the body.
Go ab to the head.
Go good.
All right minute seven.
I'm going straight
punches 1, 2, 1, 2.
Nice.
If you're on the heavy bag, both punches landed in the same
spot.
Ready?
Turn the hips.
Go nice.
Make sure you get that back shoulder right through with the
cross.
Hands come right back to the chin.
Think about the non punching hand when you throw the jab.
The back.
Hands up by the face.
When you throw the cross the lead hands up by the face, nice
and long.
Go.
That's it.
All right, now, we're going to go 1, 2, 1, 2.
Ready?
Go.
Perfect.
Good.
Breathe.
Breathe, guys.
Breathe.
Go.
That's it.
Now we're going to go 1, 2, 1, 2.
We're going to add a jab.
Jab two.
So four straights.
Jab.
Cross.
Start off steady pace.
Ready?
Follow this tempo.
Go
Good.
Same tempo again.
Ready?
Go.
Good, breathe.
Move around a little bit.
Last one before the bell.
Same combo with speed.
Go,
Nice.
Breathe, breathe.
All right?
Next minute, we're finishing on that hook.
We're going to start with just a lead hook.
I want you to dip your right shoulder a little bit or your
back shoulder just twist back with that lead hook right on
the go.
Go, nice.
Go.
That's it.
Go.
Good.
Now we're going to set it up with the cross, like we did at
the start.
So straight right or southpaws will be straight left.
Come back with that lead hook.
Cross hook on my go.
Go.
Move around.
Move around your bag.
Move around the ring.
Wherever you're at.
Go.
Good.
If you shadow box in, turn those hips.
Exhale with the punches.
Go.
Good.
Last 20 seconds.
We're just going to stick to the one two hook.
Go.
Nice.
Move forward, move back.
Circle.
One two hook.
Go.
Good.
Nice and long
with your one two.
elbow up on the hook, turn the hips.
Your abs should be tight.
Exhale with your punches.
Last one.
Ready?
Go.
Good.
Keep the hands up.
Breathe.
All right, now we're on defense first, so we're going to go
slip, slip, slip to your power side, slip to your lead side.
So we've slipped the one two.
We're countering with the lead hook and the cross slip, slip
and then two counter punches.
Ready?
Go.
Good.
Nice and steady on these first few.
Go.
Slip, slip.
Bam.
Good.
Breathe in.
Go.
Good.
Go.
One more.
Ready?
Go.
Now we want speed and intensity.
Quick on the slips.
Make sure you get ahead off the line.
Ready?
Go.
Good.
Now we're going to add a third punch.
So after that second slip, we've got the hook, cross hook,
three punches.
So hook, cross hook, slip, slip, hook, cross, hook.
Last 15 seconds on this defense first.
Hands up.
Concentrating.
Imagine visualize the punches if you're on the heavy bag.
Go.
Good.
One more deep breath.
Get your head off the line.
Go.
Good.
Last minute.
We're cycling and flowing.
1 minute to go.
Let's finish strong.
One, two, roll, three punches.
So we got one, two, roll, two, hook, two.
Go.
Good.
Add in that jab, jab, two.
One two, roll two, hook two.
Jab, jab, two.
Go.
Nice.
Move forward.
Breathe.
Go.
Good.
After that, jab, jab, two
guys, slip back, two, hook, two.
off the slip.
So slow.
One, two, roll two, hook two.
Jab, jab, two, slip two.
Ready?
Let's go.
Good.
Again.
Nice deep breath.
Couple more of these.
Finish strong, guys.
Let's snap them punches.
Now.
Finish the round strong.
Last ten.
Punch it out.
Let's go.
Nonstop.
Breathe.
5, 4, 3, 2.
Time.
Rest.
Ten minutes.
Great work, guys.
If you shadow box, that if you're on the heavy bag.
If you're coaching it however you wanted to pull that off,
hope you had a great workout.
I'm sweating.
Good workout.
Good job.
All right, let me know how you feel.
Hope you enjoyed that.
More of these coming.
Stay tuned to the channel.
We're going to be doing a lot more of these mitt work
workouts that you come into practice in your shadow boxing
or on the heavy bag.
Reminder like and subscribe.
Thanks for watching.
Leave your comments.
Let me know how you feel after this workout in the comments
below.
I'd love to get your feedback.
Then we can add it to the next one and make the next one even
better than this.
Thanks guys.
See you soon.