Page 103 - Jennifer Chieng Badass Boxing Workouts

and footwork, as well as calisthenics to develop muscle
memory and coordination. You will need the following:

Smartphone boxing timer set for 3-minute work rounds

and 30-second rest periods

A mirror, to view form and technique

Boxing heavy bag (optional)

ROUND 1

Jab, cross, left hook.
Tips: Make sure you are turning your wrists on both the jab

and cross to ensure you connect to the target with your
knuckles. Lift your elbow and lock the joint to have an inner
angle of 90 degrees as you rotate around the waist to throw
the hook; make sure your wrist, elbow, and shoulder are

aligned and level.

Slip side to side.

Tips: Make sure that your head is off the center line when
you slip from one side to the other by bending laterally
around the waist. Remember that when you slip in the

direction adjacent to your rear foot, knees should point
away from each other. When you slip in the direction
adjacent to your lead foot, your knees should point forward.

Bounce.

Tips: Start by bouncing up and down on both feet. Then
begin to transfer your entire body weight from one foot to

the other.