squad this video we're going to be doing box con 10 minutes of it it's a great way to add boxing
with exercises for an awesome sweat you can do it anywhere anytime and on the heavy bag or shadow
boxing what i want to do is focus on awesome clean combinations you'll see them on screen
of course as a reminder and of course enjoy it foxconn it's a great way to burn calories
while throwing your hands getting in awesome shape on the lip our fitness youtube channel
let's go guys 10 minutes starts right now let's go let's go guys you're gonna love this session a jab
rear uppercut kicks it off step in step out a one six step in step out let's go one six step in step
out get a little balance between your combinations we're going to move non-stop for 10 minutes
lee jab uppercut in and out
with boxcon think of the boxing component and the conditioning pieces you want to throw your hands
constantly with a little extra bounce in your step every combo and we're going to move fast
move around change your positions in and out one six left or right in and out
now a duck right duck left in and out
duck duck bounce in and out move change direction duck duck in and out or work outside
now we're going to throw a job rear uppercut step in step out with a duck duck let's go put it
together one six get in get out duck duck one six get in get out duck duck continue let's go guys
when you duck under use your hips and get under your opponent's hook
so you have to use your hips to do a pendulum movement right to left left to right
now you can throw a 1 6 duck duck in out or a 1 6 in out duck duck both work just get under and move
we're gonna do a one two one two step in step out and i want strong footwork as you do that
let's go one two one two get in get out one two one two power in power back beautiful
working out outside that's where the money's at you guys working outside
i love it out here
one two one two step forward step back is going to be the same thing
now add a jump guys add a jump one two one two in out get up one two one two in out step back
get up in the air let's go one two one two and out jump one two one two in out jump
rotate your shoulders on that one two one two same level really strong foot placement
in the front leg to push back really strong foot placement in the back to push forward
yes keep working
six minutes and 40 seconds remain one two one two and out get up
coming up we have the one three move outside jab three to the body move to the outside now
of course you can throw an uppercut if you want with that lead hand so it can be a one
five moving to the outside or one hook to the body you can do either or
you're just working that lead side all the way
jab hook to the body work the outside three movements left three movements right
come on now we're going to add a sprawl to this 1 5 or 1 3 body sprawl and move
yes one five or one three body sprawl and move
beautiful work guys come on heart right up
keep working that so your combination first one three to the body you sprawl second you move to
the outside third as soon as your feet touch the ground from that sprawl you start to move
there you go we're halfway done today's workout you guys come on this is it
you gotta push the limits only a couple more to go
nice and smooth on this movement nice and smooth
coming up we have a one two five six shift to your left look at that one two
upper upper turn the hips back to neutral and continue to work
shift back one two five six shift return one two five six shift return let's go
yes guys
push hard
one two five six shift return
you're gonna throw a cross lead hook shift to the opposite side let's go
two three that's it turn two three turn that's right two three turn two three shift
two three shift bring it back there you go throw your two three in a boxing stance
come on squad
you got this approaching three minutes to go
yeah we're gonna throw in the jab cover let's go work the jab and the cover starting
right now one cover move jab cover move now again if you want to double up here the jab double up
the jab if you want to triple up the jab triple up the jab if you want to throw a jab jab cross
throw a jab jab cross and a cover it's just a quick reset before we get to the one
eight we're gonna be throwing that one eight after a cover all right let's go one cover eight
fix the glasses one cover eight and that eight is the money shot you guys let's go
one cover overhand right
one cover overhand right yes
one cover overhand right that's what we want
that's it you're coming right over the top now we're going to add the three body to that to
really pick your opponent apart one cover eight lead hook to the body so when that
right shoulder or that rear shoulder comes down i want you to turn it into that lead
hook to the body one cover eight three body move one cover eight three body deadly let's go guys
now watch one cover eight three body one two three four one cover eight three body
one two three foot steps let's go
continuous condition if you want more you do this workout twice but every time you go 100
effort one cover eight three body switch two three four yes
come on cash it in with that overhand right you guys dig that hook to the body
those switch steps are really clean and precise you're
confident you're moving your legs well while throwing these awesome combos
we're gonna finish strong with one two's non-stop ready let's go you see how fast
i'm punching punch faster than me with full range full range of motion come on 30 seconds to finish
more
harder work
20 guys win the belt win that title win the money come on guys you got this 15 seconds
if this was a challenge would you win the prize ten seconds
there you go pick it up six five four three two subscribe to the nate bower
fitness youtube channel you guys are incredible join this channel as a member to get access to
fight shape heavy bag conditioning and hundreds of other videos good work guys