Page 111 - Jennifer Chieng Badass Boxing Workouts

Jab, step off with cross to the body, pendulum step,
right uppercut, left hook, cross.

Tips: Step off to the left with the lead foot as you throw the
cross to the target. After landing the cross, use the
pendulum step so that you are facing the target’s right
lateral aspect. Follow up with the rear uppercut, left hook,
and then cross.

Shadowboxing Exercises (Southpaw

Stance)

In this section, you will implement what you have learned so

far. These exercises focus on repetition of certain punches
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, right 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.