Joel Freeman 10 Rounds Getting Started: 10 Rounds Sample Workout (2020)
Video Codec : x264 - core 148 r2579M 73ae2d1 @ 4920 Kbps (Untouched)
Frame Size : 1920x1080, 23.976 (24000/1001) FPS (16:9)
Release date : April 2020
Audio : 2ch AAC @ 126.6 Kb/s (Untouched)
Playtime : 38 min 32 s
Language : English
url : https://www.beachbodyondemand.com
Subs : English, French, Spanish
Workout Level: Intermediate
Workout Type : Cardio, Strength Training, Bodyweight Training, Athletic Training
ID : 10RDS0004
Notes : Internal reason - Free workout
Get shredded in just 6 weeks with a combo of boxing training and weightlifting.
This sweat-drenching boxing program delivers a maximum cardio burn by
combining technique, repetition, and intensity for an incredible TOTAL-body
workout.
Total lenght: 6 Weeks
Workout duration: 30-40 mins
Type: Cardio
Level: Intermediate
During this 6-week journey, you'll work out with Joel Freeman and the 10
Rounds crew in six iconic cities across the U.S.
From boxing workouts to resistance training, you'll strengthen your entire
body without the impact for knockout results. Join the thousands of people who
are pressing play today with 10 Rounds!
Boxing is no longer the fitness world's best-kept secret - it's more popular
than ever.
That's because it's one of the best TOTAL-body workouts you can do. But for
some, stepping into a boxing gym can be pretty intimidating.
That's why Super Trainer Joel Freeman is bringing 10 Rounds to Beachbody On
Demand.
"I'll teach you the fundamentals of boxing and how to build killer
combinations - jab, cross, roll, uppercut, hook, one after another. The key is
giving every punch everything you've got. Yeah, it sounds technical - but once
you learn proper form, it'll feel like second-nature, " says Joel.
Watch professional boxers train and you'll see a common theme: seriously
shredded, knockout physiques.
In 10 Rounds, Joel shows you how every single punch actually begins at your
feet, burns up through your hips, intensifies as you torque your core, and
explodes all the way through your fists.
With each punch, you're engaging your entire body, and gaining a deep muscle
burn that will help scorch fat and calories and get your body in serious
boxing shape.
It's intense, but it's also a lot of fun.
What IS 10 Rounds?
"Besides an amazing workout?" Joel asks."I'm going to show you how to work
your whole body with every punch, just like the pros in the gym. If you want
the shredded, 'cut' look, you're going to sweat for it.
This 5-days-a-week, 6-week program is built around the simple, precise, and
effective principles of boxing - without the impact.
Joel leads you through 3 days of boxing training and 2 days of
strength-building workouts with weights that will help you get a true,
full-body transformation.
You won't be hitting a heavy bag or sparring partner. Instead, you'll be
shadowboxing.
"We're going to build killer combinations of punches and footwork, with a
heavy emphasis on repetition, to create deep grooves of muscle memory, " Joel
explains."I want you to get out of your head, stop overthinking the moves, and
let your body do what I've taught it to do. All you have to do is give me
intensity with every punch."
The boxing workouts are broken up into 10 rounds, 3 minutes each. You'll
focus on punching combinations and footwork that will progress over the 6
weeks.
The 3 boxing days are combined with conditioning drills that help build:
1. Power by using body weight to increase lean muscle mass
2. Speed/agility with fast footwork that will push you into high-intensity
spikes of fat burning
3. Endurance to boost performance so you can burn more calories faster. There
will also be some "all-out, burnout drills" where you'll punch as fast as you
can, so you're completely spent at the end of the round.
You can also crank up the burn by using Beachbody Resistance Loops on your
legs to get your stance as strong as possible.
To keep you motivated and MOVING, every workout features music that will
drive your rhythm and give you the energy to pack the most into every punch.
The two days of weightlifting workouts include one day of Upper Body to build
strength and power and one day of Lower Body/Legs.
As Joel says, "The power behind every punch starts from the ground up. "
Joel also integrates core work into every workout. Your entire core and back
will help you punch harder and faster, so you're getting a maximum workout,
every time.
Are You Ready to Sweat?
This is an intermediate workout that will keep your shirt soaked, round after
round. If you're looking for results that are visible and powerful, 10 Rounds
will help you get "lean & mean."
It's easy to learn, but you've got to give it your all.
Want to lose weight? Get cut? Shed pounds and reveal those abs? 10 Rounds
will help you get the head-turning results you'll love to show off.
Enter the "Zone" Where the Fun Takes Over and the Workout Disappears
Each workout features fun, energetic music that will get your body moving and
fists flying. The goal is to get you motivated to match the pace of the beats
to boost your cardio and burn even more calories.
Joel will teach you the moves, but it's up to you to master the combination
and unleash your inner champion. You'll feel strong and empowered after every
workout.
The entire program will be shot on the road with Joel and the cast. Each week
features a new city with new workouts filmed in select, iconic boxing gyms and
locations around the country.
"Here's the thing," Joel concludes, "this is an intense six weeks that will
push you to find every ounce of energy, in every muscle of your body. We're
going to sweat, and we're going to train for our best bodies ever. "
What Nutrition Do I Need?
Since you'll be asking a lot of your body, Joel wants to make sure you're
totally fueled to give him everything.
That means your daily Shakeology, which is packed with a potent blend of
proteins, prebiotics, probiotics, antioxidants, vitamins, and minerals -
nutrients that can help you feel and perform at your best so you're ready to
step in the ring for 10 Rounds.*++
Joel also recommends Beachbody Performance Energize before your workout to
help boost energy and endurance,** and Recover to help promote muscle protein
synthesis and growth and support your body's recovery with critical protein.
The program comes with the Beachbody Guide to Nutrition, with guidance on how
to create healthy, sustainable eating habits for lasting wellness, fitness,
and weight loss.
Keeping your nutrition dialed in throughout all six weeks is key to getting
incredible results from 10 Rounds.
If you're looking for a long-term solution, there are two comprehensive
premium nutrition programs that can help get you even better results:
Ultimate Portion Fix uses color-coded containers to help you create delicious,
perfectly sized meals, every time, while 2B Mindset is a positive approach to
eating that lets you eat all the foods you love and STILL lose weight.
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
++High in protein.
**Contains caffeine which enhances mental alertness during intense muscular
activity.
Program Plan
Follow the step-by-step plan for 6 weeks to reach your fitness goals.
Step into the ring with Super Trainer Joel Freeman as he gives you a taste of
his latest program with 10 rounds of boxing, strength training, agility work,
and core conditioning that will leave you sweaty, breathless, and ready for
more.
Workout Equipment
Required: Dumbbells (Light, Medium, Heavy), 12" Resistance Loops, Towel
Recommended: Mat
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