Box your way into the best shape ever this summer
Boxing
isn’t just for men. The international Olympic Committee confirmed this in 2009,
when it decided to add women’s boxing to the 2012 Olympic programme
after a 116-year ban. And things are changing fast. According to The Amateur
Boxing Association of England (abae.co.uk), almost 40 per cent of boxing gyms
are now offering classes for women and girls.
‘Women
love boxing because it gives them a great cardiovascular workout, while the
intensity and variation makes it perfect for fat loss,’ says Ian director of
the Padbox training course (padbox.co.uk). ‘Boxing is
perfect for creating a leaner, muscular body without too – there’s nothing
better than taking the day’s frustrations out on the boxing bag or pads.’
How to do it
‘To see the
best results, do this workout three or four times a
week,’ says Burbedge. ‘In less than a month, you’ll
see a leaner figure, more than toned arms and a trimmer waistline.’
To do this
routine, complete round one three times, rest for two minutes, and then do
round two and rest, before finishing with round three. You can repeat the
circuits again or just perform one of the rounds if you’re short on time.
Before you start
You’ll need
a skipping rope for the cool-down and enough space to skip comfortably.
Warm up for
10 minutes with a range of dynamic exercises, including star umps, twisting
elbow to knee raises and hip circles.
Cool down
with five minutes of skipping and five minutes of stretching
The moves
Jab
Start with
your legs slightly wider than hip-width apart and your left leg in front of you
with both fists either side of your face, protecting your temples. From this
guard position, extend your right arm straight forward, so it’s in a line from
your writs to your shoulder.
Keep your
left hand by your face with your left elbow tucked in to protect your body.
Cross
From boxing
stance (the same starting positions as for a jab, above), throw your left hand
straight out as you pivot on your left foot and twist your body to the right.
Keep your
right hand by your face with your right elbow tucked in to protect your body.
Right
hook
From boxing
stance, drop your right hop and lift your right elbow so your forearm is
parallel to the ground and your arm is bent to 90o+.
Twist to
the right and throw a short sharp punch while pivoting on our back foot.
Left
hook
From boxing
stance, drop your left hip. Lift your left elbow so your forearm is parallel to
the ground and your arm is bent to 90o.
Twist to
the left and throw a short sharp punch while pivoting on our front foot.
Uppercut
From boxing
stance, bend your knees and sink your weight down into a half squat. Rotate
your right hand so your palm is facing you then with an upwards swipe, punch up, as though you were striking an opponent
under the chin.
Your
forearm should make a 90o angle with your upper arm. Bring your hand
back to your temples then repeat with your left hand.
Round 11. Left jab, right cross, left hook, right cross
Reps: 60 seconds
Stand with your left foot forward and hold
light dumbbells as you complete all for punches in order at a fast, yet
controlled, pace.
2. Press-ups
Reps: 20
Lying on your stomach, place your palms on the
floor next to your shoulders and bend your elbows so your upper arms are
parallel to the floor.
Cross your ankles and bend your knees to lift
your lower legs
Exhale, then push your entire body up until
your elbows are straight (a). inhale as you slowly
lower your body until your upper arms are parallel to the floor (b).
3. Squat jumps
Reps: 10
Place your hands behind your head, elbows out,
and stand with your feet hip0width apart. Push your hops back, bend your knees
and lower into a squat until your thighs are nearly parallel to the floor.
Drive upwards, then
jump as high as you can. Land with soft knees then immediately squat down for
the next rep.
