10 Rounds

Stay light on your feet as you throw combos and master a key defensive skill in this sweaty boxing workout that will work your entire body—especially your core.

You’ll need dumbbells for this intense, upper-body workout that uses supersets to pack on muscle above the waist.

Your legs will burn and your core will be on fire as you learn to roll with the punches in this sweat-inspiring boxing workout.

It’s back to supersets in this comprehensive, lower-body strength session. But Joel has a surprise in store: Each exercise block ends with a burnout that will leave your legs quaking.

Focus on form as you continue to master two key defensive skills that will help you evade punches and sculpt a stronger core.