WORKOUT GRID 2017 | BOXING FITNESS
- SculptMeFineJA
- Jan 2, 2017
- 2 min read
We kick off Workout Grid 2017 with Boxing Fitness. One of the world's oldest, and most celebrated sports, boxing, has proven to be popular among many people, for a variety of reasons. The typical boxing training session stimulates all muscle groups, and provides the perfect combination of aerobic (with oxygen) and anaerobic (short-burst, without oxygen) exercise. Indeed, the boxers' workout is guaranteed to get anyone into the best shape of their lives. It's a cost effective way to kick start your fitness goals as no equipment is necessary.
SOME BENEFITS ARE:
It is great for cross-training.
It improves overall body strength and coordination.
It strengthens your core, burns calories & fat.
It improves mental toughness and confidence.
KEY POINTS:
Breathe in through the nose & out through the mouth.
Keep your elbows in.
Drive punches using the 4 pivot points.
Keep your butt down.
Keep your head up; don't lean forward.
ELIMINATE THE FOLLOWING FROM YOUR DIET:
Sodas, Fast Food, Ice Cream, Baked items, Packaged Food and Snacks.
BOXING FITNESS WORKOUT #1
*Perform these exercises 3-4 times weekly
*Remember to work both left & right sides where applicable
*You can mix 'n' match the rounds, increase seconds or speed depending on your fitness level
WARM UP - a] March in place and swing arms above the head for 60 sec
b] 50 Jumping jacks
c] Jab Cross Hook Uppercut x 15 sec
ROUND 1
a] Jab, Cross, Jab x 30 sec
b] Jab, Cross, Hook x 30 sec
c] Jab, Cross, Uppercut x 30 sec
d] Jab, Cross, Hook, Uppercut x 30 sec
ROUND 2 - Repeat twice
a] Jab x 15 right, then Jab x 15 left.
b] Cross x 15 right, then Cross x 15 left.
c] Hook x 15 right, then Hook x 15 left.
d] Uppercut x 15 right, then Uppercut x 15 left
ROUND 3 - Speed round
a] Jab, Cross x 4 + 20 speed uppercuts
b] Jab, Cross x 4 + 30 speed uppercuts
c] Jab, Cross x 4 + 40 speed uppercuts
ROUND 4 - Speed round
a] Straight punches x 5, then Hook x 40
b] Straight punches x 4, then Hook x 30
c] Straight punches x 3, then Hook x 20
ROUND 5 - Repeat twice
a] Jab, Jab, Cross x 15 sec
b] Squat jumps x 15 sec
a] High punches x 20 sec
b] Plyo lunges x 20 sec
a] Low punches x 25 sec
b] speed skaters x 25 sec
ROUND 6 - Repeat twice
a] Squat, then front kick x 20 sec
b] Squat, then back kick x 20 sec
c] Squat, then side kick x 20 sec
FINISHER - Repeat three times
PLANK X 30 SEC
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