10 Rounds – Joel Freeman – Beachbody

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Exploring the Essential Features of “10 Rounds – Joel Freeman – Beachbody”

This sweat-drenching boxing program delivers a maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.

Program Includes
Strength  |  Cardio  |  Weight Loss  |  Bodyweight Training  |  Athletic Training

Equipment Needed
Resistance Loops, Dumbbells, Towel

Getting Started

• 10 Rounds Getting Started & Boxing Basics
• 10 Rounds Introduction to Nutrition
• 10 Rounds Boxing Basics

Featured Guides

• Get Started Guide
• Workout Calendar

Is 10 Rounds Right For Me?
Step into the ring for a total-body burn. This 6-week program features 3 days of boxing workouts with 2 resistance-training workouts each week that will leave you sweaty, spent, and cut. Instead of hitting a sparring partner or heavy bag, you’ll use your total intensity in each low-impact workout, focusing on making sure every combination is powerful and effective.

What Are The Workouts Like?
The 10 Rounds boxing workouts are 30 to 40 minutes long, and feature functional music that will drive your rhythm and help give you the energy to pack power in every punch. Every workout also targets your core. For 5 days a week over the next 6 weeks, you’ll see how different punching combinations and strength training can help get your body lean & mean.

Tools & Equipment
You’ll get the 10 Rounds Get Started Guide, Workout Calendar, and the Beachbody Guide to Nutrition. Essential equipment includes 12″ Beachbody Resistance Loops, sets of light, medium, and heavy dumbbells, and a small towel.

Nutrition Programs Take Your Results Even Further
Beachbody’s nutrition programs have made it easier for millions of people to eat healthier and make simple lifestyle changes that are easy to stick with. Created by Autumn Calabrese, Portion Fix shows you how eating the right portions helps you reach your goals—no counting calories or eliminating your favorite foods required. With 2B Mindset, creator Ilana Muhlstein, MS, RDN, helps you lose weight happily by focusing on what you can eat, instead of what you can’t. You’ll never feel hungry or deprived. Need help choosing the right nutrition program for you? To find the right program for your lifestyle.

Meet Joel
Joel Freeman is an NASM certified personal trainer and creator of top programs like LIIFT MORE™, 10 Rounds™, and LIIFT4®. For 20 years, he’s helped people crush their fitness goals and unlock their athletic potential.

Workouts

Prep Workouts

• 10 Rounds Boxing Prep
  31m | Cardio
• 10 Rounds Lifting Prep
  32m | Bodyweight Training

Week 1 – Los Angeles

• Boxing 1 – Power Jabs & Crosses (1s, 2s)
  38m | Cardio
• Lift – Lower Body
  28m | Bodyweight Training
• Boxing 2 – Speed & Hooks (3s, 4s)
  38m | Cardio
• Lift – Upper Body
  27m | Bodyweight Training
• Boxing 3 – Power Uppercuts (5s, 6s)
  39m | Cardio

Week 2 – Las Vegas

• Boxing 1 – Core Defensive Slips
  39m | Cardio
• Lift – Upper Body
  30m | Bodyweight Training
• Boxing 2 – Core Defensive Rolls
  39m | Cardio
• Lift – Lower Body
  35m | Bodyweight Training
• Boxing 3 – Defensive Shred (Slips & Rolls)
  39m | Cardio

Week 3 – Dallas

• Boxing 1 – Cardio Footwork
  38m | Cardio
• Lift – Lower Body
  30m | Bodyweight Training
• Boxing 2 – Footwork Agility
  39m | Cardio
• Lift – Upper Body
  29m | Bodyweight Training
• Boxing 3 – Endurance Footwork
  39m | Cardio

Week 4 – Miami

• Boxing 1 – Combinations: Body-Shot Crusher
  39m | Cardio
• Lift – Upper Body
  34m | Bodyweight Training
• Boxing 2 – Combinations: Full Body Conditioning
  39m | Cardio
• Lift – Lower Body
  34m | Bodyweight Training
• Boxing 3 – Combinations: Full Body Burnout
  39m | Cardio

Week 5 – Brooklyn

• Boxing 1 – Combinations: Sparring Pivots
  39m | Cardio
• Lift – Lower Body
  35m | Bodyweight Training
• Boxing 2 – Combinations: Speed & Agility Pivots
  39m | Cardio
• Lift – Upper Body
  34m | Bodyweight Training
• Boxing 3 – Combinations: Pivots & Power
  38m | Cardio

Week 6 – Philadelphia

• Boxing 1 – Advanced Combos: Into the Ring
  39m | Cardio
• Lift – Upper Body
  34m | Bodyweight Training
• Boxing 2 – Advanced Combos: Total Body Knockout
  39m | Cardio
• Lift – Lower Body
  35m | Bodyweight Training
• Boxing 3 – The Final Fight
  39m | Cardio

Cooldowns

• 10 Rounds Boxing Cooldown & Stretch
  5m | Recovery
• 10 Rounds Lift Cooldown & Stretch
  5m | Recovery

Mirrored Workouts

Week 1 – Los Angeles – Mirrored

• Boxing 1 – Power Jabs & Crosses (1s, 2s)
  38m | Cardio
• Lift – Lower Body
  28m | Bodyweight Training
• Boxing 2 – Speed & Hooks (3s, 4s)
  38m | Cardio
• Lift – Upper Body
  27m | Bodyweight Training
• Boxing 3 – Power Uppercuts (5s, 6s)
  39m | Cardio

Week 2 – Las Vegas – Mirrored

• Boxing 1 – Core Defensive Slips
  39m | Cardio
• Lift – Upper Body
  30m | Bodyweight Training
• Boxing 2 – Core Defensive Rolls
  39m | Cardio
• Lift – Lower Body
  35m | Bodyweight Training
• Boxing 3 – Defensive Shred (Slips & Rolls)
  39m | Cardio

 
Week 3 – Dallas – Mirrored

• Boxing 1 – Cardio Footwork
  38m | Cardio
• Lift – Lower Body
  30m | Bodyweight Training
• Boxing 2 – Footwork Agility
  39m | Cardio
• Lift – Upper Body
  29m | Bodyweight Training
• Boxing 3 – Endurance Footwork
  39m | Cardio

Week 4 – Miami – Mirrored

• Boxing 1 – Combinations: Body-Shot Crusher
  38m | Cardio
• Lift – Upper Body
  34m | Bodyweight Training
• Boxing 2 – Combinations: Full Body Conditioning
  38m | Cardio
• Lift – Lower Body
  34m | Bodyweight Training
• Boxing 3 – Combinations: Full Body Burnout
  38m | Cardio

Week 5 – Brooklyn – Mirrored

• Boxing 1 – Combinations: Sparring Pivots
  38m | Cardio
• Lift – Lower Body
  35m | Bodyweight Training
• Boxing 2 – Combinations: Speed & Agility Pivots
  38m | Cardio
• Lift – Upper Body
  34m | Bodyweight Training
• Boxing 3 – Combinations: Pivots & Power
  38m | Cardio

Week 6 – Philadelphia – Mirrored

• Boxing 1 – Advanced Combos: Into the Ring
  39m | Cardio
• Lift – Upper Body
  34m | Bodyweight Training
• Boxing 2 – Advanced Combos: Total Body Knockout
  39m | Cardio
• Lift – Lower Body
  35m | Bodyweight Training
• Boxing 3 – The Final Fight
  39m | Cardio

Cooldowns

• 10 Rounds Boxing Cooldown & Stretch
  5m | Recovery
• 10 Rounds Lift Cooldown & Stretch
  5m | Recovery

Program Materials

• Get Started Guide
• Workout Calendar
• 2B Mindset Quick Start Guide
• Portion Fix Quick Start Guide
• Ultimate Portion Fix 7-Day Sample Meal Plans (Plans A–F)
• Ultimate Portion Fix 7-Day Vegan Sample Meal Plans (Plans A–F)
• 2B Mindset 7-Day Sample Meal Plan
• 2B Mindset 7-Day Vegan Sample Meal Plan

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