30 Min Dumbbell ARMS & SHOULDER Boxing Workout at Home

How about combining boxing combos with arms and shoulders exercises? Well, this is a no repeat arm and shoulder boxing workout at home using only a pair of dumbbells and an exercise mat! This boxing workout will hit your shoulders, your biceps and your triceps. Make sure you are lifting and lowering with control to increase strength. As a reference, I am using 2x 15lbs. This workout is another way to build your upper body. The exercises/combos are performed for 45 seconds each with 15 seconds rest in between to get ready for next exercise! The 15 seconds rest is quite short and most of you may have a hard time remembering the boxing combos. I have added chapters down below, hope this helps!

I recommend you start with a Warm-up session:    • Warm-up prior to any workout!  

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Coach Jonathan (Joe) Allen

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⏱️CHAPTERS⏱️
00:00 – Intro
00:12 - Frontal to Lateral Raises
01:11 – Jab (1) – Jab (1) – Cross (2) – Hook (3)
02:11 – Drag Curl
03:11 – Jab (1) – Jab (1) – Hook (3) – Hook (4)
04:11 – Tricep Kickback
05:11 – Jab (1) – Jab to Body (1B) – Jab (1)
06:11 – Tricep Kickback (Opp.)
07:11 – Jab (1) – Jab to Body (1B) – Cross (2) – Hook (3) – Weave Right (WR)
08:11 – Single Arm Press
09:11 – Jab (1) – Jab (1) – Fake Jab (F1) – Hook (3) – Cross (2)
10:11 – Single Arm Press (Opp.)
11:11 – Jab (1) – Cross (2) – Jab (1) – Cross (2) – Hook to Body (3B) – Hook to Body (4B)
12:11 – Skull Crushers
13:11 – Jab (1) – Cross (2) – Jab (1) – Cross (2) –Slip Right (SR) – Slip Left (SL)
14:11 – Alt. Curls
15:11 – Jab (1) – Cross (2) – Cross (2) – Slip Right (SR) – Cross (2)
16:11 – Alt. Frontal Raises
17:11 – Jab (1) – Cross (2) - Uppercut (6)
18:11 – Diamond Press
19:11 – Jab (1) – Cross (2) – Pull (PUL) – Uppercut (6) – Hook (3)
20:11 – Wide Curls
21:11 – Jab (1) – Cross (2) – Weave Right (WR)
22:11 – Lateral Raises
23:11 – Jab (1) – Hook (3) – Hook (4)
24:11 – Triceps Press
25:11 – Jab (1) – Hook (3) – Uppercut (6)
26:11 – Hammer Curls
27:11 – Jab (1) – Hook (3) – Overhand Right (OR)
28:11 – Shoulder Press
29:11 – Jab (1) – Hook (4) – Cross (2)
30:11 – Workout Completed
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