10 Rounds Transformation

10 Rounds is a 6-week program where Joel, the program developer, takes you through 3 days of boxing training and 2 days of weightlifting each week that will leave you shredded with a sculpted physique. The boxing is based on the fundamental training pillars for fast fat-burning: power, speed, and endurance. Each workout is broken into 10 three-minute rounds with 45 seconds of rest in between. The two 30-minute lifting workouts per week—one for upper body, one for lower body—focus on building strength and lean muscle.

If you’re new to boxing, before you begin the program, you can review the Boxing Basics video that will be provided with your bootcamp package! This will help you to learn how to properly throw a punch. You can do the 5 workouts any day of the week, as long as you do them in the order they appear on the calendar. And be sure to take your two rest days a week.

BOXING: The boxing workouts will focus on combinations of punches and footwork that build in complexity along with conditioning drills that build power using body weight to increase lean muscle mass, speed/agility with fast footwork that will push you into high-intensity spikes of fat-burning, and endurance to boost performance so you burn more calories faster.

LIFTING: Joel will take you through 2 weightlifting workouts each week—one day of upper body to build strength and power, and the other day concentrating entirely on lower body/legs, because every punch you throw explodes from the ground up.

UPPER BODY: You will do Lift Upper Body each week to increase strength and power and help tone your triangle (chest, back, shoulders, biceps, and triceps). This is when you really hit the weights to make sure there’s strength, force, and power behind every punch.

LOWER BODY: You will do Lift Lower Body each week to build your base (legs), because every punch you throw explodes from the ground up! Punching power is generated by the strength in your legs. That’s your foundation and it’s where everything starts.

Resistance Loops: Bands are utilized to build strength and sculpt muscle from head to toe with these ultra-portable resistance tools. Includes three loops of varying resistance (light, medium, and heavy), so you can continue to challenge yourself as you become stronger.