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10-Minute Boxers Strength and Combination Workout for Ultimate Power
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Jun 7, 2024
10-Minute Boxers Strength and Combination Workout for Ultimate Power The "10 Minute Boxers Strength and Combination Workout for Ultimate Power" is designed to give you maximum results in minimal time. Perfect for busy individuals, this intense workout targets key muscle groups, enhancing both strength and stamina. By incorporating a variety of boxing combinations, this routine not only builds power but also improves coordination and agility. Whether you're a beginner or an experienced athlete, this workout can be tailored to fit your fitness level. Join us and experience a transformative workout that fits into your busy schedule. No equipment needed, just your determination and commitment. Don't forget to like, comment, and subscribe for more powerful workouts! Hashtags: #BoxingWorkout #FitnessRoutine #StrengthTraining #CombinationWorkout #QuickWorkout #10MinuteWorkout #HomeExercise #PowerTraining #BoxersWorkout #FitnessGoals
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0:00
Hello Boxes! My name's Amelia and I'm going to take you through this fast-paced
0:05
strength and combination workout. All you need is yourself, a bench and a dumbbell. So the first
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few minutes is going to be a four minute round. We are doing a super set of 30 seconds of strength
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workout with a 30 second of combination. So I'm going to go through the exercises first
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You're going to take yourself down to a bench. Grab yourself a medium dumbbell
0:30
From here, you want one hand on the bench, walk your foot out so your back is nice and flat
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And you're going to bring that elbow up towards the waist. We're doing the right side first, 30 seconds
0:41
Then the next part will be a one, two, three and a six. So you're one, your two, then you're going to step in for that three with that left arm
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and that six with that right arm forming. That's been your 30 seconds
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We're going to do that twice round through. Are we ready? Let's get yourself down onto that bench
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grab me your dumbbell. We're going to go in 10 seconds time
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Walk that foot out. Make sure that back is nice and flat. We go in three, two, one, 30 second, right side, bent over a row
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Bring that elbow all the way up towards that waist. Making sure that shoulder is nice and back
1:20
You're engaging the lats each time. A slight little pause at that top
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Woo! All the way down, fully extension. Nice. Good, halfway here. So you want to focus your mind. You don't want to go too fast
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You're engaging that lap. Last five, you're going to put that dumbbell down and we're going to come into that one, two, three and a six
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Dumbbell down, walk on round. We go one, two, three, six. Good, repeat. One, two, three, six. Good, repeat. One, two, three, three
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six. Now you can go as fast as you want, you can go as slow as you want. You go one, two, three, step in six
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Nice. Good. You got ten more seconds here and then we're going to go back to the top. But this time we go left side, bent over right in three, two, one. Pick up the dumbbell. The left hand. Right side comes on down to that bench from here. Engage it. Good. Bring the elbow up towards the waist. So you don't want to look like this. You bring the elbow back
2:29
back for me Good Halfway Bring it up Control it Now if you didn go heavy last time don worry we can go heavy next time Good Pull it up
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The three, two, one. Take it back down to the bench. You go back to it
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We go, one, two, three, six. Now, you know the combination. You can go a little bit quicker
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So back, one, two, straight on, three, four. That should do a bit of six
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one two three six get ten more seconds one two three six
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go back to the top into that right side bent over row
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grab that heavier dumbbell if you didn't go heavier last time three two one take it down pull it up good
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slow it now I love this exercise Pull it up halfway
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You're thinking about dragging that elbow all the way to that waist. Good, 10 seconds
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That's that combination. And we've all around this bench. Three, two, one, we go a little bit quicker now
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One, two, three, six. Good. Your hands up in front of that face
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Remember, we are in that fight. One, two, three, six. Good, straight arm
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Ten more seconds here. One, two, three, six. I've got my hair in my eye
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One, two, three, six. Lovely, last time we're going to go round onto that left side
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One knee goes down to that bench. Right side, flat back. Good, slow it down, control it
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Good, all the way. Now you don't want your foot If your foot's too close here
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You're going to find you're going to lose balance Walk it out for me Yeah slow it down
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Now this is the last bit on this section Last combination then we'll have a breather
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And that's when we can grab your water Three, two One, that's the top
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One, two, three, six Good last time You've got 20 more seconds
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In this combination then we can take that rest. So go that a little bit fast this time
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One, two, three, six. Good. Last ten. I'll do the last five with you
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One, two, three, six. Finish it You got three two one Lovely but I going to explain the next section for me This time you need two dumbbells
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So we're doing an isometric hold shoulder press. Now this can be a little bit tricky, so you've got a little bit lighter
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You push both arms up to the air. Now we're going to do the right side first. So you keep that left arm straight up towards that ceiling and we're just going to do the right side shoulder press
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you're this time after 30 seconds our combination will be one two we slip right come back in for that two
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and a three this time so one two slip back two into that three right 30 seconds on the right
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side, 30 seconds on the left side, and then we've got those combinations in between. We're going
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to do this twice round through. Let's grab those dumbbells. We're going to go in five. Put them up
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Four. It's going to be tough. Three, two, one, both arms of the air. Right side only
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Keep that cool, nice and tight. You don't want to swing your body into this. Now, I might have gone a little bit too heavy
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However, we're not going to stop because if I can do it, you can do it
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Good, 10 more here. You want to keep those arms nice and straight
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Here we go. Come on, last press. Up, good, down. Both weights down onto that bench
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Hands up. One, two, slip back two. And then we're going to add that three in now
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So one, two, slip, two, three. Now with that slip, you're just bringing that right shoulder back, keeping your eyes still on your opponent or your imaginary bag right here
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One, two, slip, two, in three. Good, ten more. One, two, slip, two, in three. Oh, my God, we've got to do the other side
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Grab me those dumbbells. Back up, we go. This time, left side go. Up. Control it. You don't need to go too fast
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You want to bring that shoulder all the way down. Dumbelt even. I always get my e-vo, it's either my elbow, my knee, my shoulder
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Lovely, 10 more seconds here. Keep that core nice and tight. Good, one more press, up. Back into that combination we go
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Put the dumbbells down One two slip two in three Good One two slip two in three Lovely 15 more seconds here I going to shake out my shoulders before we go again for that last round Lovely come on
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Keep me shake out if you need to. One, two, slip, two, in three. Let's get one more in. They're going to grab me those dumbbells for that last round here
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Next time, Amelia, note yourself, grab the fours, not the sixes. Put the arms up
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There's the right side shoulder press. Now doing this keeps your control better
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It's also putting that and making this exercise a little bit more intense than doing both arms together
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Because you've got to focus your mind. Keeping that arm nice and straight without swinging your body
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Here we go. Three, two. One, back into that combination for me
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Feet you're in position. Hands up. One, two, slip, two, in three
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Good. You only got one side left. One side left, that is it
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You've got a shoulder burn on. Ten more seconds here. Then we grab those dumbbells for me
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I'm going to get them prepared, nice and ready. We go in three, grab your dumbbells. Two
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one, putting them up onto the shoulders, both up into the air. This time, last round, left side
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Breathe. Good. All the way up, all the way down. We are halfway through. Now at least you
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haven't got a timer that's watching me. Because if you look at the clock, it goes always so much
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slower. Good, five more seconds. Perfect, put the waist down. Last time
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in this combination for me. We go, one, two, slip, two, three. Now let's go that little bit quicker
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Last time, let's get that heart rate up. I told you it was going to be a fast pace
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Quick workout for me. You've got 15 more seconds left. And then you're done. Come on. You can get it done
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three more. One, two, slip, two in three. Two more. One, two, slip two in three. Last one, one, two, slip two in three. Last one, two, slip two in three
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Breathe. Everything down. Breathe. Take a deep breath in. Exhale out. Give yourself a massive round of applause. Thank you so much. My name's Amelia. That was your fast pace combination and strength class for me today. Please join me again for next time. I'd love to see you there. Thank you
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