10 ROUNDS

New Program Coming Soon-10 ROUNDS

10 ROUNDS™ is a 6-week program. Joel takes you through 3 days of boxing training and 2 days of weightlifting each week that will leave you shredded with a sculpted physique. The boxing is based on the fundamental training pillars for fast fat-burning: power, speed, and endurance. Each workout is broken into 10 three-minute rounds with 45 seconds of rest in between. The two 30-minute lifting workouts per week—one for upper body, one for lower body—focus on building strength and lean muscle.

DETAILS:

• Program length: 6 weeks

• Workouts per week: 5– 3 days of boxing, 2 days of weight lifting

• Workout length: 30-40 minutes 

• Equipment:  Light, medium, & heavy dumbbells (lifting workouts)   12” resistance loops (lifting & boxing workouts)

•  Fitness Level: Intermediate 

WHEN IS IT AVAILABLE?

March 16 - available to Coaches only 

April 6: Customer Purchase Window (VIP Early Access Customer & Coach)

October 1: Available to all BOD members

A LITTLE MORE INFO:

BOXING-The boxing workouts will focus on combinations of punches and footwork that build in complexity along with conditioning drills that build power using body weight to increase lean muscle mass, speed/agility with fast footwork that will push you into high-intensity spikes of fat-burning, and endurance to boost performance so you burn more calories faster.

LIFTING-Joel will take you through 2 weightlifting workouts each week—one day of upper body to build strength and power, and the other day concentrating entirely on lower body/legs, because every punch you throw explodes from the ground up.    •

 UPPER-You will do Lift Upper Body each week to increase strength and power and help tone your triangle (chest, back, shoulders, biceps, and triceps). This is when you really hit the weights to make sure there’s strength, force, and power behind every punch.

LOWER-You will do Lift Lower Body each week to build your base (legs), because every punch you throw explodes from the ground up! Punching power is generated by the strength in your legs. That’s your foundation and it’s where everything starts. 

3 ways to make abs in the kitchen

You can work out your abs every time you go to the gym and NEVER see them or maybe if you’re lucky, catch a glimpse of them in the morning when the lightings just right and you haven’t eaten breakfast yet.

There’s truth behind the saying abs are made in the kitchen. You can’t do the 10,000 calorie challenge every day and crunches every day and think that the crunches will outweigh the pizza 🍕 and milkshakes. We just don’t live in that perfect world. So here are 3 things you can do TODAY to start chiseling away at those abs without doing a single plank.

1. Eat more protein- Try to have at least .5 grams of protein for every pound you weigh. So if you weigh 150 pounds strive for 75 grams of protein each day. Protein helps your muscles build and repair and the more muscles you have the more calories you burn making weight loss that much easier. You can find protein in meat, poultry, eggs, dairy products, quinoa, nuts, beans, etc.

2.Drink water-- Always have water on hand 💧 If you see water, drink it. If you think about water, go get some. Drink water before every meal or whenever you're bored and start thinking about having a snack. Buy a water bottle here! https://www.teambeachbody.com/shop/us/d/2BWaterbottle?locale=en_US&referringRepId=413352
Water may help increase your metabolism and aid in weight loss. It also will give you more energy and make your skin look healthier.

3. Have more fiber-- Fiber can help prevent weight gain and help you stay feeling fuller longer so you don’t get tempted to reach for empty carbs soon after you finish eating. You can find fibre in fruits, vegetables, nuts, and whole grains.

Bonus-- Cut back on processed foods and refined sugars 🍩 Most of the time these foods are satisfying only for the taste buds and are not doing anything good for your body. They generally have no nutritional value which means they also don’t have fibre or protein in them. Refined sugars can also cause rises and crashes in your blood sugar levels which will cause you to want to reach for more junk food every time you feel the crash.
Reach for whole foods like vegetables, fruits, and nuts instead to help keep your blood sugar at normal levels and get a great amount of the vitamins that your body needs.

Start by making one change at a time and once these become habits there’s a good chance you’ll see your abs more often than just when you wake up 👍

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Nutrition and exercise go hand in hand so to make abs in the kitchen you’re still going to need to work out. You can get a free week of workouts here! http:// https://www.teambeachbody.com/shop/us/d/beachbody-on-demand-BODStandalone?locale=en_US&referringRepId=413352