Seasons & Episodes
Week 1 - Boxing 1 - Power Jabs and Crosses
Work up a sweat with 10 hard-hitting rounds of jabs (1s), crosses (2s), agility drills, fast-paced footwork, and intense
Week 1 - Lift - Lower Body
Hammer your bottom half with five exercises that target your legs while torching fat all over in this intense AMRAP (as
Week 1 - Boxing 2- Speed and Hooks
Add front and back hooks (3s and 4s) to your boxing arsenal as you continue to master essential footwork and increase en
Week 1 - Lift - Upper Body
Hit your chest, back, bis, tris, and shoulders with a combination of unilateral (single limb) and bilateral (two limb) e
Week 1 - Boxing 3 - Power Uppercuts
Feel the burn—and watch the sweat fly—as you throw front and rear uppercuts (5s and 6s) in this heart-pounding, tota
Week 2 - Boxing 1 - Core Defensive Slips
Stay light on your feet as you throw combos and master a key defensive skill in this sweaty boxing workout that will wor
Week 2 - Lift - Upper Body
You’ll need dumbbells for this intense, upper-body workout that uses supersets to pack on muscle above the waist.
Week 2 - Boxing 2 - Core Defensive Rolls
Your legs will burn and your core will be on fire as you learn to roll with the punches in this sweat-inspiring boxing w
Week 2 - Lift - Lower Body
It’s back to supersets in this comprehensive, lower-body strength session. But Joel has a surprise in store: Each exer
Week 2 - Boxing 3 - Defensive shred (Slips and Rolls)
Focus on form as you continue to master two key defensive skills that will help you evade punches and sculpt a stronger
Week 3 – Boxing 1 – Cardio Footwork
Maintain your focus as you learn to throw combos and perform defensive moves while moving forward, backward, and side-to
Week 3 – Lift – Lower Body
Keep a towel and water handy—you’re going to need them as you power through three sweaty circuits of intense, lower-
Week 3 – Boxing 2 – Footwork Agility
Keep up with Joel as you advance your footwork, moving at 45- to 90-degree angles as if you were following an opponent a
Week 3 – Lift – Upper Body
Build strength above your waist—and melt fat from head to toe—with a rapid-fire circuit of 14 muscle-burning moves.
Week 3 – Boxing 3 – Endurance Footwork
Combine all of the movement patterns you learned earlier in the week into an intense, total-body workout that will leave
Week 4 – Boxing 1 – Combinations: Body-Shot Crusher
Learn to land body blows with force and precision as you continue to shed fat and build muscle with fast-paced boxing dr
Week 4 – Lift – Upper Body
It’s back to unilateral and bilateral training, but this time Joel adds a “looped burnout” to the end of each exer
Week 4 – Boxing 2 – Combinations: Full Body Conditioning
Prepare yourself for one of the toughest workouts yet. You’ll aim high and low with nonstop punches while moving and a
Week 4 – Lift – Lower Body
Joel doubles down on looped burnouts in this insane, lower-body workout that will have your legs and lungs burning.
Week 4 – Boxing 3 – Combinations: Full Body Burnout
Today’s focus is on fast footwork as you add the boxing shuffle to your skillset. Punch hard, move quickly, and give e
Week 5 – Boxing 1 – Combinations: Sparring Pivots
Learn to attack in multiple directions from the same spot. It’s Pivoting 101, but it’s going to burn. By the time yo
Week 5 – Lift – Lower Body
This legs-focused workout uses supersets and looped burnouts to hammer your lower half and incinerate calories. Embrace
Week 5 – Boxing 2 – Combinations: Speed & Agility Pivots
You’ll add the shuffle to your pivots, progressing your footwork as you jab, cross, roll, hook, and uppercut your way
Week 5 – Lift – Upper Body
It’s back to supersets in this strength-training workout that targets your chest, back, bis, tris, shoulders, and core
Week 5 – Boxing 3 – Combinations: Pivots & Power
It’s time to start putting things together—punch combinations, levels (head and body shots), defensive skills, pivot
Week 6 – Boxing 1 – Advanced Combos: Into the Ring
This intense boxing workout will challenge your speed, stamina, and grit as you execute complex combos and conquer advan
Week 6 – Lift – Upper Body
Fight the burn as you power through 14 exercises in this killer upper-body circuit. This week, Joel adds five looped bur
Week 6 – Boxing 2 – Advanced Combos: Total Body Knockout
The emphasis is on fast footwork, powerful pivots, and quick combos in this lung-busting workout that combines all of th
Week 6 – Lift – Lower Body
Prepare to sweat buckets as you box your way through three circuits of six muscle-burning exercises that hit your lower
Week 6 – Boxing 3 – The Final Fight
This is your last workout, so attack it with everything you’ve got. Give every punch, roll, slip, shuffle, pivot, and
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