If you are after a great all-over work out that tones muscles and improves cardiovascular fitness, then you can do no better than Boxercise.
For those who are new to the idea, boxercise is effectively, boxing without the pain of being punched. It is based on the training concepts used by boxers to keep fit and let’s face it, the toned abs, wiry torso and rock-hard biceps are the envy of any fitness fanatic or most people who are looking to lose fat, Boxercise can be used by anyone regard less of fitness level.
What is Boxercise
Boxercise is an exercise class based on the training concepts boxers use to keep fit. Classes can take a variety of formats but a typical one may involve shadow-boxing, skipping, hitting pads, kicking punchbags, press-ups, shuttle-runs and sit-ups. Most boxercise classes are aimed at men and women of all ages and fitness standards. As no class involves the physical hitting of an opponent, it is a fun, challenging and safe workout.
Who can do boxercise
Whatever your size, shape or sex. Remember, every boxer will have started from ground level, so anyone and everyone can work their way up to a good level of fitness: Doing boxercise as little as twice weekly can get you fit in three months; twice a week. Boxercise can be done either in a gym, outdoor boot champ or even in your own home. The steady rise of online personal trainer, it’s so much easier for most people now get a boxercise program they can use at home, with step by step guide.
Benefits of Boxercise:
Increases mental agility: Sports behavioural studies have shown that the training techniques adopted by boxers using punchbags and sparring lead to superior decision-making skills
Improves hand- eye coordination:... on both the left and right side of the body. Unlike asymmetrical sports such as tennis and golf, your body improves evenly on both sides, reducing postural misalignment
Increases stamina: Research from the Indian Journal of Medicine has estimated that boxing is 70%-80% anaerobic (high-intensity) and 20%-30% aerobic; training increases stamina in heart and lungs
Raises core strength: To take a punch and hold your balance, your abdominals need to be strong and toned - this strong core stability can reduce the risk of back pain and improve posture
Strengthens muscles: Boxing improves muscle strength used in everyday activities, as well as the 'fast twitch' muscle fibres required for shorter, more explosive movements
What to wear:
Quick Home Boxercise Program by Tranquillity 360 Fitness Personal Trainer Malachi
Moves for your boxercise
Jab: A quick punch using your forward hand (left for righties, right for southpaws)
Cross: A punch across your body from the back hand (right for righties, left for southpaws)
Hook: A sweeping strike from across the body using either hand (not demonstrated above, but used in the other workouts below)
Uppercut: A punch upward using power from your hips to strike with either hand.
Start shadowboxing by stringing together punch combos for 30 seconds to one minute. For an extra challenge, hold 2.5 lb. or 5 lb. weights for the drill. Strike for 3 to 5 rounds, resting for a minute between each one.
The Warm UP
Arm circles: Draw large circles with your arms, first in a forward motion, then backward.
Crossovers: Swing both arms out to your sides and then cross them in front of your chest.
Shoulder slumps: Tuck your chin toward your chest, drop your shoulders, and bring your chest slightly forward. Next, pull your shoulders back, raise your chin, and lift your chest while arching your back slightly.
Hip circles: With your hands on your hips, spread your feet beyond shoulder-width apart. Move your hips clockwise in a circle, then counter clockwise. Repeat with your arms extended out to your sides.
Hit on beat Play five songs that have strong rhythms and last 3 to 4 minutes each. On every fourth beat (count out loud to keep yourself on track), unleash one of the punch combinations below, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.
Combos for each song:
Hamstring stretch – hold for 10 to 15 secondsInner thigh stretch – hold for 10 to 15 secondsCalf stretch – hold for 10 to 15 secondsThigh stretch – hold for 10 to 15 secondsButtock stretch – hold for 10 to 15 seconds
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.