Posts Tagged ‘rope’

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Boxing Training Tips to Improve Your Fitness and Burn Fat

March 2, 2011

Boxing is a fantastic fat burner, the following workout routine ensures maximum results are achieved through short, sharp sessions designed to deliver a first class workout which you don’t have to spend hours in the gym for.

The plan has been designed to be used on your own with a punch bag or with a buddy using gloves and pads.

Warm up

Combine shadow boxing, skipping and shuttle runs for five minutes, mix them up and constantly make lots of changes of direction.

Workout Routine

Jabs – 1 min – 30 sec right hand/30 sec left

Medicine Ball Chest Pass – 1 min – This can be against a wall or with your buddy

Lateral bench/hurdle jump – 1 min

Jab/cross – 2 min – Left/right combination

Medicine Ball Throw Downs – 1 Min

Tuck Jumps – 1 min                                    

Jab/Cross/Hook – 3 Min –  Left/right combination

Crunch to Medicine Ball Throw – 1 min

Skipping – 1 min

Body Shots – 3 min

Medicine Ball Chest Pass

Great exercise to work shoulders, chest & arms.

Start with a medicine ball against your chest with your elbows out to the side. Keep arms soft & throw the ball against a wall or to your buddy pushing the ball away from your chest. Catch the ball on its return and power through a throw back as quick as possible.                             

Lateral bench/hurdle jumps

This exercise is hard on the legs and will really get your heart racing.

Set up a hurdle that will be challenging however that will still enable you to keep a continuous rhythm. Stand to the side of the hurdle and jump sideways, left to right continuously for the minute. Do not double bounce, keeping your legs and toes soft. To increase intensity try using arm/ankle weights.

Medicine Ball Throw Downs

This will work your upper body.

Hold the ball above your head, throw it down aggressive, getting your whole body behind it. Squat to catch the medicine ball to catch it on its way back up (the harder you throw the ball , the less you will have to squat to catch it again).

Tuck Jumps

This exercise will get your heart pumping and lungs burning, it is essential that you pace yourself for this as a minute can be a long time if you go full guns blazing !

Start with your arms by your side and your feet shoulder width apart. Jump bringing your knees up to your chest whilst pushing your arms straight in front of you. To increase intensity try using arm/ankle weights.

Crunch to Medicine Ball Throw

This is great for an all over ab workout but also includes arms and shoulders.

Set up a weights bench on an incline opposite a wall. Sit back parallel to the floor with the medicine ball against your stomach. Throw the medicine ball against the wall whilst crunching to an upright position. Catch the ball and return to the start position and repeat for the remaining minute.

Skipping

Jump rope – a tried & trusted cardio workout.

Be as light on your feet as much as you can by using your knees and ankles to keep your rhythm. Stay up right at all times with your tummy pulled in.

Body Shots

A good way to finish with cardio, chest, arms & core workout.

Continuously box your punching bag or buddy’s pads with body shots for 3 mins.

This boxing workout is designed to help you lose the fat and regain those forgotten muscles – Good luck & Let us know how you get on!

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Skip your way to a slimmer you

February 10, 2011

Are you serious about losing those excess pounds gained over the festive season? Do you want to ensure you’re looking your best this summer?  Then take up, skipping.

Not only is it a huge fat-burner and very effective with the right technique but it is a cheap exercise which you can enjoy both inside and out. If finding time to exercise is a problem with work/kids then you can benefit the results from skipping from as little as 5 minutes a day….so what are you waiting for, take a look at our beginners guide:

What You Need

*Skipping Rope

*Trainers

*Bottle of water

Getting Started

Try to buy either a plastic or leather skipping rope as these turn better and are easier to use than the old-fashioned nylon ropes. Always ensure you start by warming up, with short bursts of skipping. Start with a round of 20 and then increase to 30 and then 40.  

5 Minute plan for beginners

Skip for 30 seconds

Rest for 30 seconds

Skip for 60 seconds

Rest for 30 seconds

Skip for 1.5 minutes

Rest for 30 seconds

Skip for 30 seconds

 

10 minute plan for beginners

Skip for 30 seconds

Rest for 30 seconds

Repeat this 5 times

Skip for 60 seconds

Rest for 60 seconds

Repeat this three times

 

15 minute plan for intermediates

Skip for 30 seconds

Rest for 30 seconds

Complete 50 skips

Rest for 30 seconds

Complete 75 skips

Rest for 30 seconds

Complete 100 skips

Rest for 30 seconds

Continue increasing the number of skips you do in each round by 25 until you have been skipping for a total of 15 minutes.

 

The Right Technique

*Good technique when skipping will mean you get a better rhythm and your workouts will be more enjoyable without lots of stopping and starting.

*Remember to breathe in deeply while you skip.

*Be light on your feet as much as you can by using your knees and your ankles to keep your rhythm.

*Stay up right at all times with your tummy pulled in, keeping shoulders back.

 *Cool down with slow skips, reducing the number in each round from 40 to 30 to 20 to 10.

 Happy Skipping!