HOW I T WORKS
Throwing a punch is actually more complicated than it seems.
Rather than let you ingrain bad form and train improperly,
I’m going to have you punch with a parallel (“pyramid”) stance. This will make the power come from your upper body, and it will challenge your core.
Rather than let you ingrain bad form and train improperly,
I’m going to have you punch with a parallel (“pyramid”) stance. This will make the power come from your upper body, and it will challenge your core.
The workout focuses on jabs and uppercuts done at three different speeds.
We begin slowly, using light dumbbells for extra muscle stimulation. Then you’ll speed it up a little with heavier weights, and finally drop the weights entirely to practice real-time punches. Classic body-weight exercises make up the rest of the workout. The whole routine is organised by rounds, so you make the experience of training like a boxer as realistic as possible — except for the part where you’d get punched in the face.Sets: 1 Reps: Run for 2 min. Rest: 0 sec.Lightly jog in one spot, raising the alternate arm and leg together.
2 JUMPING JACK
Sets: 1 Reps: Jump for 2 min. Rest: 0 sec.
Stand with your arms at your sides and your legs straight with knees unlocked. Sweep your arms out from your sides and overhead as you jump and spread your feet wider than shoulder width. Reverse the motion.
3A LEFT JAB
Sets: 3 Reps: Punch for 60 sec. Rest: 0 sec.
Stand with feet shoulder-width apart and knees slightly bent. Square your shoulders to your hips and brace your abs. Hold your fists just under your chin. Throw a straight punch with your left hand. Repeat for 60 seconds. In the first round, use 1.5kg dumbbells and throw the punches slowly — take two seconds to extend your arm and two to bring it back. In the second round, use a 3kg-5kg weight and take one second to throw the punch. In the third set, don’t use weights and punch as fast as possible.
3B RIGHT JAB
Sets: 3 Reps: Punch for 60 sec. Rest: 0 sec.
Perform as you did for the left jab.
3C JUMP ROPE
Sets: 3 Reps: Jump for 120 sec., 60 sec., 60 sec. Rest: 0 sec.
Make sure you have a rope that extends up to your armpits when you stand on the middle of it. Hold the handles at hip level and jump with both feet. Go at a moderate pace for two minutes, then work at the fastest possible pace you can maintain for the remaining sets
3D BODYWEIGHT SQUAT
Sets: 3 Reps: 30 Rest: 30 sec.Stand with feet shoulder-width apart and fists at chin level. Bend your hips back and squat down as low as you can. Take two seconds to lower yourself and two seconds to come back up, but do not lock your knees at the top.
4A LEFT UPPERCUT
Sets: 3 Reps: Punch for 60 seconds Rest: 0 sec.Stand as you did for the jabs with fists under your chin. Brace your abs. Tilt your upper body to the left side and then use your core to throw an upwardarcing punch. Perform three rounds as you did for the jabs — the first one is slow, the second moderate, and the third fast. Use dumbbells for the first two sets.Sets: 3 Reps: Punch for 60 seconds Rest: 0 sec.
Perform as you did for the left uppercut, but tilt to the right side.
Sets: 3 Reps: Jump for 60 sec., 120 sec., 120 sec. Rest: 0 sec.Go at a moderate pace for one minute, then work at the fastest pace you can maintain for the next two sets. Perform a basic jump for the first minute and spend the next two minutes using a running step — raise one knee at a time in front of you as high as you can control so it looks like you’re running in place.
Sets: 3 Reps: 5 (each side) Rest: 30 sec.
Stand on your right foot and bend the other leg slightly behind you. Bend over at the hips to touch the floor with both hands. You should look like a sprinter about to take off. Explosively extend your hips and right knee to jump into the air and raise your torso so it’s in line with your back leg. Reach your arms out to your sides. Land softly on the ball of your foot and go right back into the down position again to begin the next rep.
