Need to punch something right now!? Or need to escape and just zone out and focus on something else? Or just want to improve your running but you aren’t able to actually get out to run as much as you’d like?
10 Rounds is a brand new boxing program from Beachbody created by Joel Freeman, the creator of LIIFT4 (one of my favorite programs for runners, EVER!). Boxing is not only an incredible full body workout, but even Runner’s World agrees – it’s a great cross training tool for runners.
‘The beauty of boxing is that it trains and conditions multiple energy systems: short burst power and strength to get you up that hill or finish strong, and endurance to last with power through a long session with the ingrained ability to recover whilst on the move. Incorporating a boxing strength and conditioning programme [into your running] will increase strength throughout the whole of your body, so that you have more power and hence a stronger stride.” – Runners World
What Are The 10 Rounds Workouts Like?
Let’s get into the details of this program! 10 ROUNDS™ is a sweat-drenching boxing program built around proven principles that deliver maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.
Each week, you will do 5 workouts:
3 boxing workouts (40 minutes)
2 strength workouts (30 minutes)
The boxing workouts are shadowboxing workouts which means you do not need gloves or a speed bag. They are designed to get your heart rate up and sculpt your muscles! I could not believe how incredible sore I was after doing my first 10 rounds workout at a Beachbody leadership conference earlier this year! My back, arms, and even glutes were sore and we never picked up a weight. The workouts are fun and if you need a workout to allow you to mentally escape, this one is for you!
Each boxing workout has 10 rounds. 6 of the rounds work on boxing skills and build on themselves, starting with one move and layering them on. 2 of the rounds are agility moves. The last round is always core work.
10 rounds is a very unique program in that the 3 boxing workout formats completely change week to week. The program is meant to be done in order because it teaches you boxing skills as you go. Each boxing workout focuses on a certain skill and builds as you get stronger, faster and more skilled.
For example, the boxing workouts in week 1 are very basic. The first boxing workout is called Jabs & Crosses and focused on fundamentals and getting you used to these 2 punches only (in different combinations and with some footwork).
In week 6 , the first boxing workout is called Advanced Combos – Into the Ring. I have yet to actually do the week 6 workout but I can only assume that week 6 workout is going to be much more complex and intense than Day 1!!
The variety in this program should keep things very interesting and make sure your body continues to be challenged!
10 Rounds & Running Schedule
Typically when I combine a Beachbody program with running, I recommend dropping at least one of the more cardio based workouts for a run. Due to the nature of the boxing workouts that I mentioned previously, when combing in this program with running, I would not recommend skipping any of the boxing workouts.
In this case, I recommend that runners do all 5 workouts and adding runs on top. The good news is the the two strength workouts are nice and short (just under 30 min) so those are great workouts to add to a run day. Boxing workouts are 40 minutes.
Here’s the schedule I’d recommend for runners who want to continue running 3-4 times a week while doing 10 Rounds:
Monday: Boxing & optional short run
Tuesday: Lift Lower Body & run
Wednesday: Boxing only
Thursday: Lift upper body & Speed workout
Saturday: Long Run
Equipment Needed For 10 Rounds
Weights: Light, medium and heavy
Resistance loops (come with challenge and completion packs) or buy on Amazon here.
Try The 10 Rounds Sample Workout
Use this link to try the 10 Rounds sample workout!
Join our 10 Rounds Only VIP Accountability Group on April 6th!
I will be hosting an exclusive VIP only 10 Rounds accountability group starting April 6th!
Everyone in this group will be doing 10 Rounds together which means you’ll have people to hold you accountable who understand exactly what you’re going through! While not all the people in my groups are runners, a lot of them are and you can log your runs or any other workouts you do in our app as well! Our community is full of positive vibes and is a place you can come away from social media to get energized and feel welcome to share anything! Or, be a fly on the wall and use it as inspiration. Your level of participation in the group is up to you and perfection is NOT expected!
To get more info on 10 Rounds and/or to get your name on the list for our VIP group, please fill out this form. (PS You can access 10 Rounds NOW before the April 6th customer release date, I can explain how!).