1. Week 3 – Boxing 1 – Cardio Footwork

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. 38 min

Maintain your focus as you learn to throw combos and perform defensive moves while moving forward, backward, and side-to-side.

2. Week 3 – Lift – Lower Body

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. 30 min

Keep a towel and water handy—you’re going to need them as you power through three sweaty circuits of intense, lower-body exercises before ending with a core-focused burnout.

3. Week 3 – Boxing 2 – Footwork Agility

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. 38 min

Keep up with Joel as you advance your footwork, moving at 45- to 90-degree angles as if you were following an opponent around the ring.

4. Week 3 – Lift – Upper Body

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. 28 min

Build strength above your waist—and melt fat from head to toe—with a rapid-fire circuit of 14 muscle-burning moves.

5. Week 3 – Boxing 3 – Endurance Footwork

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. 45 min

Combine all of the movement patterns you learned earlier in the week into an intense, total-body workout that will leave you dripping in sweat.