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What's going on squad
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My name is Daigy and welcome to your 10 minute power and speed boxing workout
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Alright, now we only have 10 minutes to get all of this done, but that doesn't mean less work
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It just means less time to feel sorry for yourself. So let's get into it
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For our warm up, 30 seconds here, you're going into jumping jacks
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Let's go. Arms out and up. Touch the fingers at the top every single time
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single time. 10 seconds here, team, and you're going to go into plank walkouts
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All right, walk it out into your plank position. Walk it back
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Stand it up in three, two, one. Let's get it. Now I want you to see how quickly you can find that plank
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All right, team, you're going to hold it down here and go for push-ups
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Now, you can take your full version here of your push-ups, or you can always modify, which I'm doing today
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Dropping my hips forward, though, so my core stays engaged, lower down, chest to the floor
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push the floor away from you. Let's get it. If you want even more core engagement here with the modification, lower the knees for the pushup, lift it up, in between
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All right, squad, hold it here. Mountain climbers to finish. 30 seconds
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Keep the elbow soft. Three, two, one
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All right, squad. Go ahead and come up to a stand, catch your breath
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I want you to roll your shoulders out here. Taking it back, soft knees, bring it forward
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All right, now as an option, I'm using my one KG weights today
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You can go weightless. If you have them nearby or in hand feel free to grab them But we going to start in our orthodox boxing stance left foot in front right foot behind hands up just under the chin chin tucked
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We're going to start nice and basic here with your jab and your cross
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Punch, cross. I want you just hold it here for a few more rounds
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Keep it here. 15 seconds, see if you can start to speed it up
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Nice work. Three, two, one
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All right, team, now we're going to take our power punches. Front hook, back hook, front uppercut, back uppercut
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You're driving through those hips with every single one of those punches
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So really power up from your legs. One, two, three, four total punches
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As you get the hang of this, I want you to start to speed it up. Front back, front back
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Nice work. Keep it up. Last one. Hold it here
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Take your jab cross again. One, two. Take your front and back
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There we go. one, two, three, four, five, six. Keep that going
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Don't forget that rotation through the hips. See if you can speed it up
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But follow through with those punches. One more. and hold it here
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I want you to get nice and low. We're going to go for some flurries here. Front and back, uppercut
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And I want you to try to move those shoulders and those feet as fast as you can
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Stay with it. Now start to turn it around into your south paw stance
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Four, three, Two, one. All right, you are in your South Paul stance, right, foot, and front, left behind
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Let's start it from the top job. Cross, right, left. Get the hang of it start to speed it up Power through that back hip to get that cross
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That's your finishing punch, those back punches. Three, two, one. Hold it here
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Start to take front hook, back hook, front uppercut, back up or cut
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Keep it here. Now, front, back, front and back. Once you start to get the hang of it, speed it up
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Keep that power and control. Give me three more. Last one and rest
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All right team. Back to those plurries. Take it under. Right left, push
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Turn it out. Back to orthodox. Keep rotating through those shoulders, powering through those hips
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Stay low. Follow through. Three, two, one. Take it down to the floor
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You're going to lay it down into your back for a sit-up. As you sit up
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to a stand into a seated position, you're gonna alternate. Jab cross, orthodox, left right
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and south paw, right left. All right, let's get ready. Three, two, one, thirty seconds here
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Use that breath. Every time you sit up, push that breath out
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Push those punches out. See if you can go a little faster
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See how quickly you can bring those weights or those fists back to you
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Ten seconds. we drop it out three two one nice work team we not done yet we going to take it right back to those jumping jacks Press it out and up If you have some shoulder sensitivity feel free to bring the elbows close to the ribs and press it up
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Stay with it. All right. Get ready
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10 seconds, we're going to take it into some lateral shuffles. And revisit that cross
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Now hold it here. Just your cross. You're going to shuffle one, two, cross it over
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One, two, cross. Let's get ready. In three, two, thirty seconds. This is where we finish
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See how quickly you can bring that weight back to you. Rotate through the shoulders and the hips
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Use your breath. Get ready to drop it out. Four, three, two, one
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Nice work, squad. Drop those weights. Take a moment here. Big breath in
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Exhale. all the way down. This time, right foot over the left
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Take it down, reach for the toes. Hold it here. Let the head hang
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Step it up, open it out, switch it out, switch. Drop the head
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Come back to center. owy start to roll it up here and bring the shoulder rolls back
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Big circles with the elbows. Excellent work here, team. Reverse it, bring it forward
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Right arm behind the head, gentle pull soft shoulders. This is our last stretch here
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And final breath. Thank you guys so much. Enjoy the rest of your day
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You crush this. All right, you got your 10 minutes in power and speed
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I'm sweating, so I know you're feeling it. Again, my name is Daigy
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Thank you for joining me here for your 10-minute boxing power and seed workout
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I'll see you later. Take care
