So you’ve spent months at the gym and you’re burning lots of calories, strengthening your core and defining your muscles, but you’re having a hard time losing the last 10 pounds. This boxing workout could be enough to give you the extra bump you need. After all, when was the last time you saw a boxer that was out of shape?
Now you can incorporate the techniques a boxer uses in their training to burn fat and lose weight. Although we all know that abs are made in the kitchen, this is a new and different way to get your daily exercise in, and in conjunction with your other HIIT training, it will help eliminate those extra pounds.
Getting Your Stance Right
Before you begin, you must get your stance right to make the most out of your workout and ensure that you don’t injure yourself.
Foot placement: Imagine a line drawn on the floor. Place one foot on either side, close to the line, a little more than shoulder width apart. Your front foot should point forward; your back foot should point outward slightly.
Lower body: Keep the back foot heel slightly raised from the ground and your knees slightly bent. Balance your weight 50/50 between your legs.
Upper body: Keep your shoulders tightly turned to the front, elbows in and hands up.
Alternating Upper Cuts
Take your boxer stance with your fists raised and about a foot from your body. Draw your hand to you waist and punch it upwards while pivoting on your feet. Alternate each fist at a steady pace. Remember to put strength behind the punch. Complete 3 sets of 8 reps.
This time you will be punching away from your body. Lead with your fists and punch forward at shoulder height, alternating your arms. Remember not to lock your elbows. Complete 3 sets of 8 reps.
Take your stance. You will be punching away from your body, like with the jabs, but this time twisting a full 90 degrees from the direction your hips are facing. Twist to alternate sides while alternating the arms. Remember not to lock your elbows. Complete 3 sets of 8 reps.
Jumping rope is a great way to get aerobic exercise and strengthen your core, and it can really break up your normal routine. Here are the basics of jumping rope:
- To find a ripe that is the right length for you, place one foot in the center of the rope and raise the handles. They should not reach higher than your armpits.
- Keep your heels off the ground; only the balls of your feet should touch the floor.
- As you turn the rope, keep your elbows close to the sides of your body. The rope turning movement should be made from your wrists.
- Maintain a good rhythm while you’re jumping. If you get tired before your allotted time is up, keep your arms and legs moving but hold the rope to the side. Aim to build up gradually until you can finish the complete the jumping workout.
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