BFH Workout #10: Laila Ali

BFH Workout #10: Laila Ali


Laila Ali, born on December 30, 1977, in Miami Beach, Florida, is a retired American professional boxer and the daughter of the legendary Muhammad Ali. Initially hesitant to enter the boxing world, Laila began her professional career in 1999. She held multiple world titles in different weight classes throughout her undefeated career.


Known for her powerful punches and athleticism, Laila Ali became a dominant force in women's boxing. She retired in 2007 with a perfect record of 24 wins, 21 by knockout. Beyond her boxing career, Ali has been involved in various ventures, including television hosting and business.


Laila Ali's impact goes beyond the ring; she has advocated for health and wellness, using her platform to inspire and empower others. Her legacy in boxing and contributions to various fields make her a notable figure in sports history.



The Queen of Boxing Workout

Jump Rope 3 Minutes

24 Jumping Jacks

24 Push Ups

24 Jab/Cross Combos

24 Squats

24 Sit Up to Jab/Cross Combos

3 Rounds


Exercise List

Jump Rope

Start with your feet hip-width apart while holding a jump rope. Swing the rope around your head and jump over it before it hits your ankles. Repeat.

Jumping Jacks

Start with your feet hip-width apart and hands down by your side. Jump out and extend your hands over your head. Return to the starting position.

Push Ups

Start on the floor prone with your hands by your chest. Push your hands into the ground and push your body off the ground.

Keep your feet hip-width apart.













Jab/Cross Combo

Start in a traditional boxing stance with one leg in front and one behind you. Have your hands up by your face in a boxing guard. Throw a punch with your front hand, then follow it with your backhand.


Start standing with your feet shoulder-width apart and your toes turned slightly outward. Keep your arms in a neutral position and sit down as if there was a stool behind you. Keep your chest up and your eyes straight.

Sit Up to Jab/Cross Combo

Start on your back with your knees bent, a dumbbell in each hand. Place your hands by your face in a boxing guard and lift your torso off the ground. Keep your gaze on the ceiling and keep your chest up. Throw a jab/cross punch combo at the top of the sit-up and repeat the exercise.