35-Min Full Body Strength + Boxing Workout | Dumbbells

Strength and boxing. This 30-minute workout brings the heat. It is 6 minutes of muscle-building strength followed by 3 minutes of high-energy boxing drills. Grab your weights and let's knock it out. All right team, you have been asking for another strength and boxing workout. I've been a little reluctant, but I have caved and we are here and we are bringing you a 30-minute strength and boxing workout. I'm Lindsey Bomgren of Nourish Move Love and I'm joined by the amazing Rachel. Hi! She'll be offering some low-impact modifications. You can choose your level today, option to add light and heavy weights. I have 5 lbs, which I'm going to use for the upper body boxing intervals. You can go body weight with Rachel, and then I have some heavy 20 and 25 lb dumbbells that I'm going to use for the lower body strength training portion of this workout. As I mentioned in the intro, it is going to be 6 minutes of strength, it's going to be lower body focus, and then you're going to go into 3 minutes of cardio boxing drills that's going to be upper body focus. If you add some weights, your shoulders are gonna be on fire by the end of this workout. So option to have light and heavy dumbbells, up to you. Take it at your pace. Remember, you're in your living room and no one cares what you look like. So throw some punches, have some fun, and let's knock it out. But first, let's get started with a warmup. You ready?

Let's go, let's do it.

All right, let's go. We're gonna start with just getting those arms up right away. We are boxers, okay?

So we're gonna go 1 squat, 2 jabs at the top.

It looks like this.

Squat, jab, jab. Squat, jab, jab.

Core's gonna stay tight.

Jab, jab.

Toes are facing me. Push that floor away. We're gonna warm up the lower body. We're focusing on lower body strength during the strength portion, and then we're gonna knock it out with some upper body in the boxing portion. All right, you're gonna get the best of both worlds today. You're gonna get some muscle building in the lower body. You're gonna get some heart pumping cardio and upper body strength with the boxing. Nice work. 2 more. Last one right here.

Jab, jab.

You can take a little wider stance.

Just bob and weave, little ducks.

Little ducks, warm up those outer glutes.

Little ducks, bob and weave, bob and weave. Tap that toe.

Nice. Go.

4, 3, 2, 1.

Take it to a good morning. Hands are going to come behind the head. You're going to lengthen through those hamstrings. Push the floor away. Toes face me. Hinge, hinge, hinge. Push the floor away. Soft bend in the knees. Hinge, hinge, hinge. Push the floor away. Option to stay here.

Option, because we're going to do boxing Add a rotation, drop left elbow to the ground.

Now drop right elbow to the ground, right?

We're rotating through that core a lot during this workout, rotating through that spine.

Good way to warm it up. Nice. This is going to be all standing as well. We're going to stay off the mat. Strength and cardio from a standing position. One more, one more good morning. Stand tall. Nice. Just shake it out. Pull the heels to the glutes, shake out those quads. All right, check it out, check it out. Open it up. We're gonna go into some jump ropes here. Little jumps, add the arms if you can.

In 3, 2, let's go.

A little boxer jump rope, little boxer jump rope. You can heel tap, a little impact here, good for the bones, good for the joints.

A little boxer jump rope.

Nice.

Jump rope, jump rope for 4, 3, 2, 1.

Let's open those hips from a standing position. One squat, stand. One big hip opener. One squat, stand on that hip opener. I like to think about like a step stool or something right here that I'm taking my leg up and over. I'm a very visual learner, so it helps me really open that hip, get it up and over a step stool, down, up.

We just got a puppy and we have a baby gate up and I feel like I do this 100 times a day, constantly.

Very functional for the babies and the puppies on the stairs, up and over that baby gate. One more each way.

I like that.

That is so functional. Such a true thing. Okay, I just want to walk you through the, the upper body punches and moves you're going to see, so when I say it, you know where we're going.

Okay, so we have your classic jab, jab, jab, jab.

There it is.

Jab, jab, jab.

Notice how I come into that jab, weight transfers forward. All right, this is your cross, cross, cross, coming across, rotating through that core.

Cross, cross, cross, cross. Cross, cross.

Nice. Other side.

Here we go.

Other side, other side.

Jab, jab, jab, jab, jab.

Put something behind those punches.

Nice.

Go.

Cross, cross, cross, cross, cross. Nice. 3, 2, 1. Come forward.

Feet are square. We're gonna work on hooks.

So a hook is—

I've got my, I've got my boxing arms up and you want to come around and hit me on the side.

So it's a hook. A hook, hook, hook, hook.

So think about landing your knuckles on their cheekbone.

Hook, hook.

You're flexing your bicep. Bicep is very active in that hook, hook. Go.

4, 3, 2, 1.

Now we're going to go for an uppercut. Also very active bicep.

So it's an upper, upper, upper.

You're thinking about hitting on the chin, the chin.

So it's an upper and upper. The hip is driving.

Hip is driving.

Get into that. Add that hip. Rotate, rotate, drive, power.

Flex that bicep. Go.

4, 3, 2, 1.

Final one. Beat downs, beat downs, beat down, beat down, beat down, beat down.

Pivot, pivot, hip.

Okay, the toes are gonna follow the hips.

Bound, down, down, down.

They're on the ground.

Beat down, beat down, beat down.

Go.

4, 3, 2, 1.

Let's put some of this together. A couple cardio drills.

2 jacks, 2 jabs.

So we'll start with the jabs.

Jab, jab, jack, jack, plant. Jab, jab, jack, jack. Jab, jab, jack, jack. Jab, jab, jack, jack.

Nice work.

Boom, boom, up, up. Jab, jab, jack, jack.

2 more.

Jab, jab, jacks or taps.

1 more.

Jab, jab, jack, jack.

Nice. Take a giant step right. You're gonna give me a lateral shuffle.

Shuffle, shuffle, beat down. Shuffle, shuffle, beat down.

Join.

Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Shuffle, shuffle, hit.

Nice. 2 more.

Hit. Done.

Nice. You feel warm?

Nice and warm.

Feel confident in those, in those jabs, those hooks, those crosses, those uppers? All right, we'll walk you through everything. We're always going to start slow, option to speed it up. But first, we're going to start on lower body strength circuit 1. You got 3 moves, 40 seconds on, 20 seconds off. Repeat the lower body strength times 2, so 6 minutes of lower body strength into 3 minutes of boxing. Great, grab the weights you want to use. Staggered squat is our start, so grab your heavies if you can. Staggered squat, 80% in the right foot, 20% in that back left toe. Staggered squat and stand. All right, just transitioning the load a little bit more into that right front foot. 40 seconds in 3, 2, let's go. Very functional if you train as a boxer, right? A lot of bouncing back and forth, so never really are you coming into that bilateral position where your feet are both parallel in a squat position. Hence why we're mimicking that with the staggered squat here. Shifting 80% of the load into the right foot, 20% of the load into the kickstanded back left foot. That uneven distribution, very functional. Also a great way to make squats more challenging if you have lighter weights. A great way to distribute that weight and make it harder. Nice work. You're already here for 5. 4, 3, 2, 1 more down up. Nice work. We're gonna go lateral lunge, so you can drop down to 1 weight or 2 weights. We're gonna stay on this right leg, so we're gonna step out to the right, lateral lunge to the right, stand tall. If you have lighter weights, you're going to frame that right foot. Okay, so you're stepping out to that right leg in 3, 2, let's go, let's go. Hit lateral lunge right, drive out of it. So it's 3 lower body strength exercises, 6 minutes of lower body work, and then 3 minutes of cardio with upper body work, getting the best of both worlds. Also, if you're not a leg day lover, Rachel and I are, so we can't relate as much. But if you're not a leg day lover, this is such a good workout for you. I know we had someone comment on this workout and she said, I don't normally love lower body, but on these days, this workout was like the perfect combination. Okay, I got that good leg day lift in. It's also got that heart pumping cardio and upper body that I was looking for. Nice work.

You're here for 4, 3, 2, and you're out.

Final move, and then we'll repeat them. It's a deadlift calf raise. So we are going to come into that bilateral position. Okay, both feet are square right here. Hinge, hinge, hinge. Stand tall. Calf raise at the top. Two separate movements: deadlift and then a calf raise. All right, we go there. Crush those oranges. 3, 2, let's go. Hinge, hinge, hinge. Stand tall. Calf raise. Nice work. Got to add those calf raises in there. Boxers are always bouncing around on their toes. Need strong calves for that. Awesome job. Push those hips back, soft bend in the knees. Heels pop off the mat in that calf raise in a very controlled fashion. Heels pop. Lower with control, hips back, stand tall, heels pop. Nice work, team. Awesome job here.

I love this move. Yeah, my favorites.

Me too.

We love a good deadlift calf raise on leg day. Awesome job. Find that balance. You're here for 4, 3, 2, rest and recover. Okay, same 3 moves, other side. Staggered squat, left foot forward this time. 80% here, 20% here. Staggered squat, okay. Right back into it. Lateral lunge to our left. Finish with the deadlift calf raise, and then we're going to shake it out with some high-energy boxing. What you came here for.

We go in 3, 2, let's go.

Staggered squat. Nice work. Love to know in the comments, did you come for the strength, for the boxing, or for both? Boxing is a good fun way to get the cardio and steps in. Oh, yeah. Like a heart-pumping way. Definitely going to keep your brain busy as well. That 3 minutes is going to fly. It's going to go really fast as we work through those combos.

No boring cardio here.

No boring cardio. Not today. Not today. Also just a solid full body workout too.

Going to get out some like frustration too. Honestly, if you're just like over it, good way to knock out that stress.

Feel good.

Yeah.

For 4, 3, 2, rest and recover. Right down to one weight. We're going to hit that lateral lunge just to the left. Again, one heavy weight or two lighter weights. You're going to frame that left foot. We're going to step out, drive off that outer glute with some power. Going to train in all planes today. We're going to get those boxer glutes activated.

3, 2, let's go.

Hit left, drive out of it. Lateral lunge here. That means we're stepping into it and we're driving out of it versus a lateral squat where your feet stay planted. This is a lateral lunge, means my legs are moving, coming back to center, or think about it as deceleration and acceleration. You're hitting the brakes on the way down, absorbing it. You're hitting the gas on the way up and you're adding some power and energy driving off. Use that big strong outer glute muscle to get you back up to standing. Also using your breath, it's an inhale down and exhale drive. Nice work. This and deadlifts, guys, when you're finishing lower body, and you're here for 3, 2, 2, rest and recover. Grab your other dumbbell, get it nice and close to you. Deadlift calf raise, finishing circuit 1 of lower body. Already cruising. Then we're gonna drop the heavies, grab light weights as an option, and we're gonna get into those high energy boxing intervals. Get ready for it. Grab your weights, you're on in 3, 2, let's go. 1 deadlift, hinge, hinge, hinge, stand tall. 1 calf raise, nice. 1 deadlift, Stand tall. One calf raise. Nice work.

I love starting with the heavy strength. Like, I feel like people ask all the time, should I do strength or cardio first?

Oh, good question.

And what would your thoughts be?

How would you explain?

My thoughts is like, whatever your goal is that you're prioritizing. So if you are striving or trying to run a 5K or a half marathon or a marathon right now and you're endurance focused, then that should be your primary goal, meaning that's what you do first. So that's what you're prioritizing. If you're like me and your goal is muscle gain or maintenance, I'm prioritizing strength training first, cardio second. 3, 2, 1, you're out. That's why we're hitting the weights first. Now we're going to get into those fun cardio intervals. I'm going to try and stick with 5-pound weights. I'm going to tell you, those 5 pounds are going to feel mighty heavy by the end of this. I've never felt heavier. We're going to get into 3 minutes. We're going to start. Facing this way, doesn't matter, we're gonna do each side. We're gonna start with a jab cross reset. So I want you to step into that jab cross. Jab cross reset.

Jab cross reset.

We're gonna start slow. Jab cross reset. Jab cross reset. Drive, drive, reset. Drive, drive, reset. Option A, you stay right here. Option B, you're gonna do one more slow. And we speed it up. It looks like this.

Jab, cross, set. Jab, cross, set. Jab, cross, set. Come on, boom, boom, set. Bam, bam.

Nice. Add those punches with some authority. Drive, drive. Nice. You're landing those knuckles somewhere.

Bam, bam, set. Bam, bam, set. Push, push. Nice.

You're lunging into it.

You're adding power to that jab with that bound forward. Strong glutes, strong arms. Boom, boom. Nice. You have 3, 2, 1. Jump your rope, jump your rope, or boxer shuffle here.

Nice work.

2 jabs, 2 jacks.

We did it in the warm-up.

In 3, 2, here we go. Jab, jab, jack, jack. We start slow, slow, push, push.

One more slow, slow Slow option, stay there, or speed it up.

Jab, jab, jack, jack. Jab, jab, jack, jack. Jab, jab, up, up. Boom, boom, knock it out, knock it out. Jab, jab, jack, jack. 2 more. Jab, jab, jack, jack. Jab, jab, jack.

Bob and weave, bob and weave, bob and weave. We're gonna reset, okay? We're gonna face left. Jab, cross, reset.

In 3, 2, 1, here we go, here we go. Jab, cross, set. Jab, cross, set. Jab, cross, reset, reset. Jab, cross, reset. 2 more. Jab, cross.

Option, stay here.

Option, you speed it up on this one. Jab, cross, set. Jab, cross, set. Knock it out, hook. Knock it out, hook. 1 more minute. In this boxing interval. Come on, push it, push it! Yes, push it, push it! Come on, drive through those punches.

Woo!

Yes! 3, 2, 1, here we go! Shuffle, shuffle, 2 elbow blocks, 2 jacks. Get them up, get them up! Block, block, jack, jack, block, block, jack, Jack, block, block, jack, jack. Come on, elbow, elbow, jack, jack. Two more. Elbow, elbow, jack, jack. Bob and weave, bob and weave right here.

Bob and weave, bob and weave. All right, ready? Nice. We're going to land some hooks. You're just staying square right here. Last 10 seconds, land those hooks in 3, 2 Steady the feet.

Hook, hook, hook, hook.

We're gonna add hooks in the second sequence. Flex those biceps.

4, 3, 2, rest.

Walk it out.

Yeah, got that heart pumping, right?

Pumping arms on fire. All right, now on to circuit 2. We have 3 new lower body strength exercises for you. 3 new moves. All right, side to side squat. Reverse lunge, stagger deadlift. Grab your weight. Side to side squat. Gonna engage those outer glutes again, that side to side pattern. So you just step right, then step left. We're gonna start by stepping right. 40 seconds in 3, 2, let's go. Hit right, drive out of it.

Hit left, drive out of it.

Hit right, 40 seconds of squats right here. You got it.

Down, up, down, up.

Building strong legs right here. Strong legs. Nice work.

Down, up.

Nice.

20 down, 20 to go. Side to side.

You got it.

This in lunges. Nice work, team.

Come on, 10 more seconds right here.

Down, up.

Nice work.

Final 5, 4, 3, 2, 1.

Nice work.

Sit down.

Lunges, lunges.

Nice work.

Step back right, option at a knee drive. Step back left, option at a knee drive. Nice work. You can keep 2 heavy weights at your side. I'm going to drop down to 1. Right leg back in 3, 2, let's go.

Lunge, knee drive, lunge, knee drive.

Knee drive is just optional. Rachel's got the tap. If you need those legs to have more strength, you add another dumbbell. You hold 2 at your side. We're gonna load them back up for a staggered deadlift after this.

Lunge, drive, lunge, drive.

Think of that front left foot. Big toe, pinky toe, and heel. They are a strong tripod driving into that ground, creating balance and stability as you drive that knee up for 10 more seconds. Gently tapping that back knee to the ground.

Feel your glutes for 5, 4, 3, 2.

You're out.

Woo!

Dagger deadlift. Let's keep left leg forward. Right toe's going to pop, right? Dagger deadlift. So we did the bilateral deadlift. Now Now we're putting 80 here, 20 here. Hinge, hinge, hinge. Can you put 80% of the work into that left leg?

Yes?

Crush the oranges. You're there in 3, 2.

Let's go.

I should explain that. I say crush the oranges. You'll hear me say that in a lot of our workouts if you do them. It means you're crushing oranges in your armpits. That is going to activate your lats and keep the dumbbells tight to the body during the deadlift. I want a soft bend in that front knee. Range of motion here is going to look different for everyone. If you start to feel this dip into your low back, take the weights more to your side. Add a softer bend to your knee. Add a softer bend to your knee or decrease the range of motion. Come on, 10 more seconds in this deadlift. My left glute is talking, it is talking to me. For 5, 4, 3, 2, rest and recover. Side to side squat. Lunge other side, deadlift other side. Oh, you're breathing it out. Side to side squat in 10 seconds. Here we go, grab your weights. You're stepping right, side to side squat, adding a lateral pattern to a move you know.

In 3, 2, let's go. Hit right, hit left.

Can feel the fatigue in my left glute. Oh yeah, my right glute. Means it's coming for you, this circuit, right glute.

Come on.

Beauty of unilateral training, right? As we isolate one leg at a time.

I love it when we're like, you don't have to guess which leg you did already. Like, you should know.

Yeah, I don't have to guess.

I did my left leg. I can feel it. My legs are on fire.

10 more seconds.

Yes, you can. Right.

Here, final 5, 4, 3, 2, 1. Hey guys, you're on fire!

I'm gonna drop down to one dumbbell. Right leg forward, don't have to gas. Left leg's gonna drop back. Lunge knee drive, lunge tap. Heart rate is rising just because you're using a lot of large muscles.

We go there in 3, 2, Good.

Naturally, while you'll feel your heart rate rise more on leg day than arm day, lower body muscles are just massive, right? Your glutes, your quads, your hamstrings— they require a lot of blood flow, a lot of oxygen when you are lifting at a heavy capacity, applying a heavy load to them, applying stress. But that's your body. It's beautiful. It is designed, designed to adapt to that stress, to get stronger and more resilient as a result of this stress right here.

Come on, keep pushing.

Nice work, team.

Last 5, 4, 3, 2, and 1.

Holy bananas. Holy, holy bananas. Yeah, right leg forward, left leg back. Take your deadlift. Heavy weights, friends, they are your friend. They're going to challenge you. They're going to humble you. You can't cheat. Strength. You just can't, but you come up stronger on the other side.

3, 2, let's go.

Hinge, hinge, hinge. Stand tall. 80% of the work is in that front right foot now, that right glute. That's what's going to talk to you right here, that right glute and hamstring. The oranges are crushed in the armpits, the hips are going back, the bend in your knee is nice and soft.

Awesome job. Yes, you got this.

Someone commented a while ago and they said every time you see oranges in your armpits, my 3-year-old goes, ew, yuck, oranges don't go in armpits. I laugh about that every time.

Yeah, very literal and very correct. 10 more seconds. We drop these heavy weights. We're back to boxing intervals. Get excited.

3, 2, rest.

Heavies are down. Heavies are down.

Grab a quick sip.

Back to 3 minutes of boxing. Okay. We're going to build off that jab cross by adding an upper, a hook, and an upper.

Okay, so grab your weights if you want them.

I'm going to start facing the right side again. That same jab cross, we had a hook upper.

It looks like this: jab, cross, hook, upper. Jab, cross, hook, upper.

But let's step back, let's add a step into it.

Jab, cross, hook, upper, step back. Jab, cross, hook, upper, step back. Jab, cross, hook, upper, step back.

Option, you're gonna stay here. Option, you're gonna add a jack.

Jab, cross, hook, upper, jack. Jab, cross, hook, upper. You can stay here, speed it up.

One more time slow. One more time slow. Speed it up if you can.

Jab, cross, hook, upper, jacket. Jab, cross, hook, upper, jacket. Jab, cross, hook, upper, jacket. Arms, shoulders, they're feeling it. Core is tight, you're moving strong. High-energy boxing, it's what you came for. One more. Jab, cross, hook, upper, jacket, jacket. Just Jack those feet, jack those feet. Okay, here we go. Beat down, 2 jabs. Beat down left to the right, 2 jabs right.

Looks like this.

Beat down, jab, jab, hit left, right, right, left, right, right, down, high, high, low, high, high, low, high, high, Down, up, up. Come on, yes, hit it! Down, up. 2 more, 2 more. Down, up, up. 1 more, 1 more. Up, up. Bob and weave, weave. Same 2 things, other side. Jab, cross, hook, upper step back to the left in 3, 2.

Let's turn it left, turn it left.

Jab, cross, hook, upper step it back. Jab, cross, hook, upper step it back. Jab, cross, hook, upper step it back. 1, 2, 3, 4, step back. 1, 2, 3, 4. Option, stay here. Option, add the jack on this one.

In, out.

1, 2, 3, 4.

One more slow.

1, 2, 3. Add it fast, add it fast. We go jab, cross, hook, upper, jacket. Jab, cross, hook, upper, jacket. Jab, cross, hook, upper, jacket. Jab, cross, hook, upper, jacket. 2 more. Hook, upper, jacket. Last one.

Woo!

Jacket, jacket. Beat down. Right hand, 2 jabs on the left. 2 jabs on left in 3. 2, let's go! Hit right, jab, jab, beat down, jab, jab. Last move, 1, 2, come on, finish! 1, 2, finish strong! 1, 2, beat down, 1, 2, beat down, 1, 1 more, beat down, jab, jab. Weights are down.

It is a fun way to do cardio. Cardio, like, hi!

Yeah, way to go, team! All right, final circuit. Quick and dirty, it's 2 strength moves. Goblet squat, alternating cleans to the shoulder, alternating cleans. Goblet squat, you only do it twice, 2 moves, do it twice. One heavy, or you can use 2 lighter.

Give me a standard squat with 2 weights at your side. Goblet squat. In 3, 2, let's go! Down, up.

40 seconds. Inhale down, exhale push. Catch your breath, catch your breath. Nice work, team!

Yes! Down, up.

Nice work, nice work! Crushing it! 40 seconds to catch your breath. Inhale down, exhale push. You're just doing squats and then you're doing cleans. Then we got one more boxing circuit for you and you're out of here.

Come on, 10 seconds down, up.

Finish strong, lower body strength right here.

4, 3, 2, and 1.

Take that weight, put it right between your feet. Alternating cleans. So think of that deadlift, soft bend in the knees, breaking at the hips. Grab the weight with the right hand. Clean it to the right shoulder, set it down, switch at the bottom. Clean left, set it down, switch. 40 seconds of that in 3, 2, let's go. Hit it, clean, set it down, switch. So it's adding power to that hinge pattern. Hips go back, soft bend in the knees, drive the hips forward to drive that weight up to the shoulder.

Drive down, switch, drive Down, switch, drive.

Nice work.

Only doing strength once. That clock is beating us.

It's ticking against us.

It's this and a quick cardio boxing interval. No weights, just body weight. 10 seconds here.

You can always add the weights if you want to, I guess.

Woo!

Finish.

Last 5, 4, 3, 2, rest. Weights are down.

Here we go, last, last boxing interval. Face right.

2 jabs, 2 knees. Looks like this: jab, jab, knee, knee, jab, jab.

That's where we start in 3, 2, let's go, let's go!

Jab, jab, back knee, back knee, jab, jab, back knee, back knee, jab, jab, Knee, knee, jab, jab, hit it, hit it. Jab, jab, hit it, hit it. Come on, drive, drive. Oh, oh, nice. 2 more. Jab, jab, knee, knee, jab, jab, knee.

The center, jump your rope.

We're gonna shuffle, jumble it to the right. Shuffle, you're gonna go shuffle left, hit down here.

I'll show you.

You can jump your rope. You're gonna hit down, hit high. Okay, so it's always across your body.

Down on the left, high on the right.

Down on the left, high on the right.

In 3, 2, shuffle, shuffle, hit down.

Shuffle, shuffle, high. Shuffle, shuffle, low. Shuffle, shuffle, high. Shuffle, shuffle, low. Shuffle, shuffle, hop. Shuffle, shuffle, down. Shuffle, shuffle, up. Shuffle, shuffle, down.

Hook, cross that body.

Ponytail's flying.

Yeah, sweat is flying.

I'm just lying.

One more.

Shuffle, shuffle, hit. Shuffle, shuffle, hit.

Jump in to the left. 2 jabs, 2 knees. 2 jabs, 2 knees. 2 jabs here, 2 knees here. 3, 2, hit it, hit it. Jab, jab, knee, knee. Jab, jab, knee, knee. Jab, jab, drive, drive. Jab, jab, drive, drive.

You got it.

1, 2, 1, 2, 1, 2, 1, 2. Yes, team! Yes, team! Up, up, finish here. Back to laterals, other side. Finish strong. 2 more, 2 more. Jab, jab, knee, One more, one more. Jab, jab, knee, knee, jump it. Nice. Jump it right.

Now jump it left.

Jump it left. Jump it left. Okay. Hit down low on the right, high on the left. In 3, 2, let's go.

Shuffle, shuffle, hit down. Shuffle, shuffle, high. Shuffle, shuffle, low. Shuffle, shuffle, high. Shuffle, shuffle, low. Shuffle, shuffle, high.

Come on.

Finish.

Yes, finish strong. Boom, finish strong. Boom, nice work. In the final 5, 4, 3, 2, 1.

To the front, to the front, to the front.

Jab, jab, jab, jab, jab.

Feet are moving.

Jab, jab, hooks in 3, 2, hooks. Hook, hook, hook. Hook, hook, hook. Uppers in 3, 2.

Finish strong.

Upper, upper, upper, upper. Final 5, 4, 3, 2, 1.

Woo!

Way to go!

Strength boxing dirty 30.

A dirty 30, baby.

In and out. You crushed it, guys. I'm proud of you.

Let's stretch.

I don't know about you, but my shoulders felt that. Oh yeah, 5-pound weights feel heavy.

Dare I say they will feel it tomorrow too. Yeah, I think, yeah.

Right arm across the body, drop the shoulder, gaze over the right thigh. Big inhale through the nose, big open mouth exhale. Nice work. Take the hands behind the back, interlace the fingers, open up that chest. Take your neck and roll it side to side. Way to go, team. Other side, left arm across the body, drop the shoulder. Gaze over. You crushed it. I don't know about you, but I'm sweaty, Rach.

Oh yeah. All right, Ty, we crushed it.

I love that strength and boxing combo. It's just so fun.

Yeah, me too.

All right, here we go. Right heel to the glute, standing quad stretch. Tuck the tailbone, open up the quads. They feel nice and tight. That's a good sign. Means we crushed those legs. We did it, team. Lower body strength, upper body cardio and strength. Kick that right foot out and just swoop down and reach for a nice Static hamstring stretch. That feels good. A lot of deadlifts today, a lot of squats. Stand it back up. Other side, standing on the right leg, left heel comes to the glute. Tuck that tailbone, stretching that hamstring, and you're out of here.

So proud of you guys for showing up.

I hope you feel stronger on the other side of it.

That is the goal.

Kick it out, swoop down and reach for it. Lengthen through that back of the leg. You earned it, you crushed it.

Woo!

Feels good. Cardio kickboxing, endorphins. Oh yeah.

Oh yeah.

Way to go, team. High five. See you back on the mat for another workout soon. Awesome job literally knocking out that workout, team. If you loved it, hit subscribe to my channel. I've queued up another strength and cardio workout you might like here. Otherwise, I would love for you to join me in a 2-week strength challenge. You can find it for free in this playlist right here. Have a great day.