Workout 6 – Upper Body Strength

This program focuses on boxing inspired training and functional movement. This is executed through a combination of high intensity intervals with body weight exercises and light/medium strength workouts. Shadow boxing is an integral part of each workout, allowing you to learn and improve the boxing basics such as stance, boxer guard, the 6 punches and simple defense moves. As well as seeing development in your cardiovascular endurance and stamina, you will also build your overall strength, coordination and balance. This program  will allow you to burn calories whilst having fun as well as learning a new skill which can only get better and better!

Exercises in This Workout

1. 1

   Walkouts

   35slow

   full bodyshoulders
2. 2

   Shoulder Rolls

   20slow

   shouldersupper back
3. 3

   Child's Pose to Cobra Flow

   22slow

   spinelower back
4. 4

   Downward Dog

   22slow

   shouldershamstrings
5. 5

   Windmills

   28slow

   hamstringslower back
6. 6

   Neck Stretch

   12slow

   neck
7. 7

   Shadow Boxing Warm-up

   52smedium

   armsshoulders
8. 8

   High Knees

   12shigh

   legscardio
9. 9

   Rest

   30slow
10. 10

    Boxing Combo: Jab, Cross, Hook (1-2-3)

    35smedium

    armsshoulders
11. 11

    Boxing Combo: Jab, Cross, Hook, Hook (1-2-3-4)

    31smedium

    armsshoulders
12. 12

    Uppercuts (5-6)

    29shigh

    armsshoulders
13. 13

    Uppercuts with Slips

    30shigh

    corearms
14. 14

    Rest

    47slow
15. 15

    Shoulder Press

    18smedium

    shouldersarms
16. 16

    Bent Over Row

    25smedium

    upper backbiceps
17. 17

    Skull Crushers

    38smedium

    tricepsarms
18. 18

    Rest

    10slow
19. 19

    Shoulder Press (Round 2)

    17shigh

    shouldersarms
20. 20

    Bent Over Row (Round 2)

    33shigh

    upper backbiceps
21. 21

    Skull Crushers (Round 2)

    42smedium

    tricepsarms
22. 22

    Rest

    15slow
23. 23

    Shoulder Press (Round 3)

    17shigh

    shouldersarms
24. 24

    Bent Over Row (Round 3)

    24shigh

    upper backbiceps
25. 25

    Rest

    44slow
26. 26

    Boxing Combo: Triple Jab, Step Back, Cross

    1 minmedium

    armslegs
27. 27

    Boxing Combo: Hooks (3-4)

    34smedium

    armscore
28. 28

    Boxing Combo: Hooks with Rolls

    26shigh

    armscore
29. 29

    Rest

    57slow
30. 30

    Chest Press

    31smedium

    chesttriceps
31. 31

    Alternating Bicep Curls

    42smedium

    bicepsarms
32. 32

    Rest

    32slow
33. 33

    Chest Press (Round 2)

    44smedium

    chesttriceps
34. 34

    Alternating Bicep Curls (Round 2)

    32smedium

    bicepsarms
35. 35

    Chest Press (Round 3)

    47shigh

    chesttriceps
36. 36

    Rest

    47slow
37. 37

    Boxing Combo: Double Jab Hook (1-3), Cross Hook (2-4)

    27shigh

    armscore
38. 38

    Boxing Combo: Jab, Cross Hook (1-4)

    32shigh

    armscore
39. 39

    Speed Uppercuts

    29shigh

    armscore
40. 40

    Freestyle Boxing

    31shigh

    full bodycardio
41. 41

    Rest

    42slow
42. 42

    Reverse Flys

    28smedium

    upper backshoulders
43. 43

    Hammer Curls

    30smedium

    bicepsforearms
44. 44

    Up-Down Plank

    37shigh

    coreshoulders
45. 45

    Rest

    27slow
46. 46

    Reverse Flys (Round 2)

    30smedium

    upper backshoulders
47. 47

    Hammer Curls (Round 2)

    32smedium

    bicepsforearms
48. 48

    Up-Down Plank (Round 2)

    25shigh

    coreshoulders
49. 49

    Reverse Flys (Round 3)

    34shigh

    upper backshoulders
50. 50

    Rest

    20slow
51. 51

    Breathing / Arm Stretch

    15slow

    chestshoulders

More Full-Body Workouts Workouts

Workout 7. Core

25 min · Sophie Jones

Workout 9. Legs and Glutes

28 min · Sophie Jones

Workout 8. Full Body Functional HIIT

27 min · Sophie Jones

Workout 1 – Six Rounds Bodyweight

33 min · Danielle Harrison

Workout 4. Lower Body

41 min · Sophie Jones

Workout 2 – Six Rounds Bodyweight

32 min · Danielle Harrison

Frequently Asked Questions