SpecialThe Counter Striker
A 35-minute footwork and conditioning session built on the counter-puncher's game: see it coming, move first. Jump rope and fast feet sharpen the ankles, star jumps and butt kicks keep the engine going, jumping lunges add single-leg power, and mountain climbers plus shadow boxing finish the core and hands.
The Counter Striker at a glance
- Level
- Intermediate
- Duration
- 35 minutes
- Exercises
- 7
- Estimated burn
- ~470 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Calves, Core, Shoulders, Hamstrings
- Category
- Special
- Made for
- Everyone
- Price
- Free
7 exercises in The Counter Striker
- 4 × 100
- 2Fast Feet5 × 30
- 3Star Jump4 × 20
- 4Butt Kicks4 × 40
- 5Jumping Lunge4 × 20
- 4 × 40
- 7Shadow Boxing4 × 60
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run The Counter Striker
Stay on the balls of your feet for the whole session — that is the skill being trained. Rest 45 seconds between exercises, 90 between rounds. Shadow box the last block with intent: hands up, chin down, and move after every combination rather than standing still.
The Counter Striker — questions
How long does The Counter Striker take?
About 35 minutes from the first set to the last. The session contains 7 exercises and burns roughly 470 kcal for an average trainee.
What equipment do you need for The Counter Striker?
Bodyweight, plus a bar or bench for a few movements. The session is built around Jump Rope, Fast Feet, Star Jump and more, and every exercise comes with a demo video in the GymiaFit app.
Is The Counter Striker suitable for beginners?
The Counter Striker is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does The Counter Striker work?
Quads, Calves, Core, Shoulders, Hamstrings. 7 exercises, starting with Jump Rope, Fast Feet, Star Jump.
Is The Counter Striker free?
Yes. The Counter Striker is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of The Counter Striker into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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