• Kenny DeCoursey

10 Rounds - A Total Knockout


What is 10 Rounds? Step into the ring for the first-ever boxing program from Beachbody® that will help you torch fat, melt inches off your waistline, and get lean & mean in just 6 weeks. Super Trainer Joel Freeman leads you through powerful punching combinations and fast footwork that will get you shocking results.


10 Rounds is built around simple, precise, and effective training principles that emphasize technique, repetition, and intensity to maximize your cardio burn and provide an incredible total- body workout. Each week, Super Trainer Joel Freeman leads you through 3 days of boxing training and 2 weightlifting workouts that will get you sweaty, shredded, and cut.


What makes it unique? With 10 Rounds, every single jab, hook, cross, and uppercut has a reason—to burn serious calories and get you shredded and lean. You’ll put your total focus into every punch, one after another, staying light on your feet and bringing your maximum intensity. You won’t be hitting a punching bag or sparring partner—this is zero-impact boxing that starts at your feet, intensifies as you activate your core, and explodes through your fists, giving you a deep muscle burn that will help get your body cut and ripped.


The boxing focuses on building three key skills to accelerate your fat loss and get you fighting fit: power, speed, and endurance. Each boxing workout is broken into 10 three-minute rounds and features music that will drive your rhythm and give you the energy to pack power into every punch. The two 30-minute lifting workouts per week—one for upper body, one for lower body—focus on building strength and lean muscle. You’ll strengthen your core, every workout. Joel will help you sculpt your body with moves that will tighten your midsection, burn calories, and reveal those abs.


To build an exciting home-fitness experience, 10 Rounds was shot in 6 cities across the United States so that each week of the program features workouts from a new destination, in iconic local venues.



Who is Joel Freeman? Super Trainer Joel Freeman is the creator of 10 Rounds and LIIFT4®, and the co-creator of CORE DE FORCE®. Working over 15 years in the health and fitness industry, he is currently a National Academy of Sports Medicine (NASM) Certified Personal Trainer and Behavior Change Specialist. Joel is no stranger to fitness, having worked in every capacity within the fitness industry. From running day-to-day gym operations in Olympia, Washington, to becoming a national trainer and directing Group X programming for the world-famous Gold’s Gym Los Angeles franchise—he’s done it all.

What equipment is needed? You’ll need light, medium, and heavy dumbbells, 12" Beachbody Resistance Loops, and a small towel.

Want to give it a try? Check out the sample workout in my sample workout gallery! Afterwards, fill out my form or shoot me a message and lets get you going on the whole thing! I know you'll love it!