10 Rounds: Behind the Scenes Workout Details

March 12, 2020

10 Rounds is the 2nd solo Beachbody program from Joel Freeman (creator of LIIFT4, co-creator of Core de Force). And this new program combines elements from both of these programs. Weight lifting + fight-style workouts — except this time, instead of MMA-style like we saw in Core de Force, the 10 Rounds workouts are boxing-style!

But don’t worry. You don’t need ANY boxing equipment for this program… no punching bags, no speedbag, no boxing gloves. Because the type of boxing in this workout is called: shadowboxing.

What exactly is shadowboxing?

It’s just like you see in the video above — shadowboxing is basically boxing with an invisible opponent! During the boxing workouts you need ZERO equipment!

10 Rounds Program Basics:

  • Trainer: Joel Freeman
  • Intensity: Intermediate
  • Program Length: 6 weeks
  • Commitment Time: 30-40 minutes, 5 days/week
  • Equipment Needed: light, medium & heavy weights, resistance loops
  • Best For: Losing weight, gaining lean muscle, improving endurance
  • Release Date: Available Now

10 Rounds Program FAQ

How long are the workouts?

This 6 weeks workout plan, only required 5 workouts each week and each workout is only 30-50 minutes, which makes it a great program for anyone with a busy schedule.

But here’s one of the best parts… 

Y.O.U. get to choose your rest days!

There’s a calendar to follow, with 5 workouts to be completed each week, but it doesn’t matter where you stick your rest days as long as you do all 5 workouts in order each week! 

  • 5 workouts/week
  • 6 weeks long
  • 30-40 minutes each
  • Choose your own rest days

What are the 10 Rounds workouts like?

The workouts are split into 2 types of training days: boxing or weight lifting.

  • 3 boxing days
  • 1 upper body weight lifting day
  • 1 lower body weight lifting day
There will be 3 boxing days…

These 45-minute workouts will focus on combinations of fundamental punches, defensive moves, and footwork along with conditioning drills. The punches and defensive will challenge your core and tone your muscles, while the footwork will increase your heart rate, build endurance, and get the calories burning!

And you’ll have 2 weight lifting days…

Each week will have 2 30-minute weight training days. One focused on the upper body, where you’ll be strengthening your chest, back, shoulders, biceps, and triceps. The second focuses on the lower body to build a strong, solid foundation.

What equipment is required for 10 Rounds?

As I mentioned above, you will not need any special boxing equipment, that means, no gloves and no bags! So, what will you need?

  • Light, medium, and heavy weight
  • Resistance loops

As with most of our programs, the exact size weights you choose to use are totally up to you and depend on your current strength. Not certain where to start? Shoot me a message!

What kind of results can you expect?

Take a peek at these 10 Rounds Results:

Who is 10 Rounds the perfect fit for?

The program is an intermediate level workout, but I definitely believe that even those of you just starting your fitness journey will still enjoy this one! Just make sure you watch the Boxing Basics introductory video before jumping in.

Plus, one great aspect of 10 Rounds is that it’s a low-impact workout, so if you have any knee problems or just hate jumping around, this is a great option for you!

  • If you’re looking to burn major calories with a low-impact workout…
  • If you’re trying to lose weight… 
  • If you love the idea of letting out all your stress & aggression during your workouts…
  • If you want to lean out your body and build a super-strong core… 

Then 10 Rounds is going to be a perfect fit for you!

So, when will you be able to get in on this workout?!

RIGHT NOW — 10 Round is currently available with no additional cost for anyone that has an active Beachbody On Demand subscription!

Need help getting set up? Want the most AMAZING support while you tackle this program? Fill out the form below to get in on my next accountability group.

P.S. If you don’t already have a Beachbody Coach, you’ll be randomly assigned one when purchase your Beachbody On Demand subscription — why not hook yourself up with a kickass Coach (me!) right now?! Fill out the form and let’s do it!

Fill out my online form.


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