This
is a great workout if you only have time for a short workout or you
want to add something different to your routine.
Before
jumping right into a high intensity workout like boxing, it is really
important to spend 5-10 minutes warming up. Perform each of the
following moves listed below for at least 30 seconds. Complete the
series 3-4 times.
Jog
in place
Jumping
Jacks
Air
squats
Shadow
boxing
plank
downward
dog
Now
we are ready to get started, we are going to start with a basic move.
Jab
- Cross -Squat
Do
a 45 second workout and a 15 second rest and immediately move onto
the next exercise after the rest.
Stand
to face the punching bag in a boxing stance. Your feet should be
shoulder distance apart and staggered with one foot in front of the
other. If you look down at your feet, the toes of your front foot
should be aligned with the heel of your back foot, and the toes of
both feet should be pointing at a 45 degree angle to the punching
bag.
Raise
your hands, positioning them like you're prepared to punch,
remembering that one of them should always be protection your face.
Throw two punches in quick succession, first stabbing with your left
arm. then crossing with your right, before performing a squat.
Immediately return to a standing position and continue the
jab-cross-squat sequence for the full 45 seconds.
Cross
Punches, Dominant Side
45
seconds work, 15 seconds rest. Immediately move onto next move after
the rest.
The
trick here is understanding that the power of the cross comes from
transferring your weight forward as you take your swing. If you're
right handed set up in a boxing stance with your left foot forward,
your weight primarily on your back foot so your center of gravity is
shifted slightly away from the bag. If you're left handed, set up in
reverse, so your right foot is forward and your left foot is behind.
As
you take your punch across your body with your dominant arm, you
shift your weight forward using the force of your weight to catapult
your fist into the bag. At the completion of the punch make sure your
hand returns to its position in front of your face instead of
swinging downward. You should immediately shift your weight back to
the starting position to set up for another powerful cross.
Cross
Punches, Non Dominant Side
45
seconds work, 15 second rest, immediately move on to next exercise
after your rest.
Complete
the same exercise as before, this time focusing on your non dominant
side. If you're right handed and just completed a set of cross
punches using your right arm, this time use your left arm, setting up
in a boxing stance with your right foot forward, your left foot back
and your weight shifted primarily to the back foot.
Likewise,
if you're left handed and just completed a set of cross punches using
your left arm, this time use your right arm. Setting up in a boxing
stance with your left foot froward your right foot back, and your
weight shifted primarily to the back foot.
Side
Kick Punch Combos 90 seconds work, 30 second rest and move right into
your next routine after your rest.
For
this combo you will do:
10
reps of right side kicks
30
straight punches
10
reps of left side kicks
30
straight punches
On
these keep your core tight and stay in a boxing stance.
Lunge
Kick and Jab Cross 45 seconds work, 15 second rest moving into your
next move after your rest.
Stand
to face the punching bag so you're positioned about a leg's length
away. Step backward with your right foot to perform a reverse lunge.
From the bottom of the lunge, powerfully explode up shifting your
weight to your left foot as you return to standing. As you do swing
your right knee up in front of your body to perform a front kick
powerfully extending your right leg to kick your right heel into the
punching bag. From here bring your right foot down into a boxing
stance so your feet are staggered before performing four cross
punches, alternating hands with each punch. Immediately switch sides,
this time performing the reverse lunge and front kick with your left
leg before performing the four cross punches.
Hooks,
Dominant side. 45 seconds work with a 15 second rest moving straight
into your next move after rest.
Start
in a boxing stance with your dominant foot staggered back (if you're
right handed your right foot should be back). Turn your front foot in
about 45 degrees and center your weight between your legs. Lift your
back heel off the ground and bring your hands up to your face.
Perform successive hook punches with your dominant hand by twisting
your back hip forward as you pivot on your back foot and use your
core power to swing your dominant hand up and across your body to
punch the bag at an angle so your forearm ends up parallel to the
ground in front of your face. Pivot back to the starting position and
continue fast and powerfully as you can.
Hooks,
Non Dominant side, 45 seconds workout with a 15 second rest moving
straight into the next move after your rest.
After
completing hook punches with your dominant arm you'll repeat the
exercise this time using your non dominant arm to deliver the
punches. Set up with your non dominant foot staggered back and repeat
the hip swivel, pivot and punch.
Burppe
with Push-up - Straight Punches & Hooks, 45 seconds work, with
this you have now completed your punching bag workout.
Stand
about arm length away from your punching bag with your feet hip
distance apart, knees slightly bent.
Squat
down and place your hands flat on the ground under your shoulders and
step or jump your feet back so your body is in a high plank position
with your tight and your body forming a straight line from heels to
head.
Perform
a push-up bending your elbows as you lower your chest toward the
ground. Press back to the high plank position.
Step
or jump your feet back toward your hands.
From
here, explode upward jumping straight into the air.
Land
softly with your knees and hips slightly bent. Land with your feet in
a slightly staggered boxing stance, Immediately punch the heavy bag
with a straight punch from your left then your right hand. Follow the
straight punches with a left then a right hook.
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