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What's going on squad my name is Deji and welcome to your 10-minute box fusion now this workout is gonna consist of
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Boxing combinations as well as a hit style and rap here towards the end now
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I don't want you to be discouraged. It's 10 minutes only after all but 10 minutes doesn't mean less work
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It just means less time to feel sorry for yourself. So let's jump right into it. Let's find our warm-up now
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You're gonna start with feet just wider than your hips arms out You can make fists or keep the palms open your choice, but let's just start to roll the shoulders back tiny circles here
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Now as an option you can grab light hand weights here, but not necessary
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You can totally just go body weight reverse it bring it forward Nice work now see if you can make those circles a little bit smaller ball your hands up into fists as the palms are open
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Let's hold here for four more three two One from here, you're just gonna take a squat down and up
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Now we're gonna add on to this squats we're gonna turn this into a duck you're gonna lower down lift up
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Alternate sides start to bring your hands into your fighting position You're shifting your weight from one foot to the other
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You just start to feel that burn in the legs Keep your core nice and tight use your breath ten seconds here
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Nice work from here. I want you to go straight into jumping jacks arms out and up
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Hold it down team. We're almost there Ten seconds We're gonna start first with a jab cross
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Go ahead and grab those weights if you have them nearby We go in three two
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one boxing stance Left in front right behind one two or jab cross
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Once you start to find those shoulder rotations everything starts to feel a little bit more fluid a little bit more loose
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I want you to start to speed it up Keep That jab cross going
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Nice work four three two One now I want you to take this here into two squat hops one
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Two back into your orthodox fighting stance jab cross. Let's go one
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two jab cross Try to touch that weight or your fingers to the floor with every single hop
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Nice work Now I want you to start to double it up
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I want you to take jab cross jab cross a little faster and then
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Double up that squat hop still keep it to one side at a time. Here we go. Three two one one two one two
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Nice work, so start to build that power and build that speed
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You Don't forget to drop those hips see if you can find one more
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Nice work. All right squad take a moment towel off recover. Whoo. We're just getting started
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We're almost halfway through next. We're gonna go into a combination of one two, three two. This is what this will look like here
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jab cross That's your one two three will be your front hook
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rotating the hips Fingers forward coming all the way around and then you'll finish
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With a cross. All right that back punch so it goes front back
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front back One two, three two jab cross hook cross keep that up
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Start off nice and slow I want you to fix your sights on something in the room. All right, maybe it's something above the screen
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Maybe it is the screen But I want you to find a target and I want you to aim for it every single time with accuracy and precision
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Now once you do that, I want you to start to build a little intensity and a little momentum
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Nice work see if you can get it one more combo and Take a second nice work from here. We're gonna go right into those hooks. Nothing but hooks here right and left
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Keep that stance goes front back front back Right back rotate through the hips
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Follow through Four more three two upper cuts right left front back
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Follow through drive through the hips now. I want you to go a little bit faster with those uppercuts
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I want you to make them a little bit tighter and I want you to add a little bit more intensity
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I want you to make them a little bit tighter and I want you to add a little bit more intensity and see if you
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Can go even faster still Rotate through those shoulders Use that breath
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Four three two one hold it down here Let's take some shuffles now. Remember that combination of that squat hop. We're just gonna add some shuffles in between
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All right. This is what it looks like shuffle tap shuffle tap
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Hands up hands to the floor ten seconds And
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Rest all right squad. Let's get ready to go into this final push here. Now. This is your am rap
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it's gonna be about two minutes here of First jumping jacks. You can ditch those weight take it all the way out and up
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Ten of those reps once we're done. We're gonna take it to the floor and
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This time we'll go into sit-up punch with or without your weights, but lay it down sit it up
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One two at the top. All right, let's see how many of those we can get in ten reps in
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one minute three two one, let's go Sit up punch ten reps each. Let's get it
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Oh Back into it. I want you to act eager ready for those changes
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Ready for that knockout Ready for that fight You're still rotating those shoulders using your breath
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Let's go now we pass that one minute mark, but let's see if we can get in one more full set
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Oh Ten seconds Whoo and rest nice work, whoo
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Amazing work team. Take a moment here Bring the feet wider than your hips soften your knees take huge
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Shoulder rolls going back Bring it forward Big breath in arms all the way up
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palms together Exhale bring your thumbs to heart center. My name is coach Deji. Once again, this was your cardio box fusion
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Ten minutes here and you crushed it. I'll see you next time team. Take care and stay strong
