Boxing Workout

This is the last blog for the semester and I hope everyone learned a lot about creative ways to incorporate fitness into your everyday life. Today’s workout is fun and exciting….it’s time to hit the ring for a boxing workout.

Boxers are known for their explosive strength and endurance. Training like one helps develop a powerful lean body, and mental focus. The key is to remain in constant motion and move quickly from one exercise to the next. This circuit will keep your heart rate elevated, maximizing weight loss.

Warm up: Start my jumping rope, in the ring or next to it for about 3 minutes.

Punches: keep a slight jog in place bouncing back and forth. Maintain good posture looking straight head with your core tightened. Keep your elbows close to your body and raise your fists in front of you. Curl your fingers to form a fist with your thumb on top of your index finger. Throw four punches with the right arm, then four with the left. When you throw a punch extend your arm from your shoulder, do not lock your elbow and keep your wrist and fist firm. Return to the starting position with the same speed as your accelerated punch. Now alternate each arm punching as fast as possible for 10 seconds, take a short break and repeat four punches consecutively on each side. Repeat this set 2-3 times.

Kicks: stop bouncing and keep feet shoulder width apart, elbows bent and fists at your hips. Kick forward extending your leg from the hip extending forward, but do not lock the knee. Plant the forward foot used for the kick and punch straight forward with the opposite hand. Lean forward into a lunge; remember to keep the knee behind your toes. Stand up from the lunge and kick to the rear with the opposite foot. Alternate each side for about 3 minutes. This circuit will work hard to engage your core as well as your arms and legs.

Squats: It is time to target your legs even more. Drop into some squats, and feel free to perform jumping squats if appropriate for your fitness level and you can demonstrate proper form.

Push ups: Down to the floor for some pushups…once you max out squeeze your core for 30 seconds of mountain climbers moving your feet as fast as you can.

Heavy bag: Perhaps you have a heavy bag at your gym or at home. Hitting the bag is very physically demanding and delivers immense resistance and challenges your cardiovascular system. Typically limit your boxing to 2-3 minutes to develop our anaerobic strength, with short rest periods in between sets. Perform a variety of punches such as the cross, jab, uppercuts, and hooks. This will engage the shoulders, arm, back, and chest. Be sure to circle the bag to engage your legs and keep core tight. Stay on your toes and more quickly from one foot to the other to keep you heart rate elevated. Always keep your elbows close to your body and maintain excellent posture.

So now that we just had an intense exciting workout how do we refuel for tomorrow's exercise?

This week’s post workout snack suggestion:
Tuna on white wheat, drizzled with lemon juice and olive oil.

Remember this workout plan and snack is only a suggestion and may not be appropriate for all populations, especially people who are pregnant, suffer from previous injuries, or other special circumstances. Please consult a medical doctor prior to making lifestyle changes.