Boxing workout scores weight-loss knockout
Boxing is a great tool for cardio conditioning and muscle toning. It's fun, interactive, challenging and best of all — it gets results!
Even if you don't have any boxing experience, you can learn to incorporate simple drills into your workouts to maximize results.
In this workout, you'll have a circuit of five different stations, with each station consisting of two exercises. Each exercise should be performed for 30 to 60 seconds.
Circuit 1: Jump rope and shadow boxing. Begin with a basic jumping rhythm. The main focus is on keeping the rope flowing and your body moving. Be sure to breathe consistently as you focus on your form.Shadow boxing consists of punching at an imaginary target while holding a light dumbbell in each hand. Punches should be controlled and deliberate. Utilize different punches and combinations to get your entire body warmed up. Circuit 2: Jab/cross and mountain climbers. Set up with a staggered stance. If you're right-handed, your left foot should be forward. For the jab, punch with your left hand and strike the opposite mitt with a light amount of force and pull your hand back to your starting position. For the cross, punch to the opposite mitt with your right hand with more power than the jab. Again, pull your hand back to your starting position.Begin the mountain climber by setting up in a push-up position. Arms should remain straight as you hop forward with one foot so that your knee is pointing toward your elbow. Repeat on the other side as you reverse your footwork. Circuit 3: Combo and burpee. The combo is a complete execution of both a jab and a cross. Practice these together, making sure to keep the jab light and quick, while putting a bit more force into the cross.From a standing position, lean forward and place your hands in front of your feet on the floor. Kick your feet back and let your hips drop so you end up in a push-up position. Be sure to keep your abs tight and continue to breathe. Reverse the steps back to your starting position. Circuit 4: Hooks and sit-up punches: The hook is a punch that requires you to punch at a target from the side. Your arm with be slightly bent during this punch and you will really turn your hips and shoulder as you punch to maximize power from the body. Lay on a mat with your knees bent and feet flat. Sit up and strike each mitt with a combo punch. Control back to your starting position. Once you get through all 10 exercises, you'll repeat the entire workout for a second and third time depending on your fitness level. So if you're bored with traditional cardio such as running or biking, give boxing a try. It's a fun way to get results! For a video of this workout, visit PushFitnessTraining.com/blog/.#8226; Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.