Boxing is my favorite sport and it offers great cardio to help you lose weight and develop a great body including 6 pack abs. Relieve stress and eliminate unwanted body fat with these boxing-inspired moves from Crunch NYC instructor Christy Nacinovich. (These exercises are based on her new Sucker Punch Class.)
For a maximum workout from head to toe, pick a move for the arms and shoulders, a move for the abs and back, and a move for the legs and butt, then perform two sets of each move three to four times per week.
Arms & Shoulders: Back Fist
Start off with your knees bent slightly, feet in fighter’s stance (put your left foot forward), elbows bent; bring right foot near face. Twist at waist to the right, bringing left fist to the right and down, straightening left arm.
Keeping arm straight, rotate upper body to left while swinging left arm back beyond left side of body. Do 10 reps, keeping arm straight and long- think of it as a steel bar locked in place. Switch sides and repeat; do two sets.
Arms & Shoulders: Pike Push Up
Start this workout in the push up position with your hands in a wide diamond (fingers pointing toward each other).
Bend your waist, lifting hips up and coming onto toes, (walk them in a bit if necessary) so body forms an upside-down “V”. Bend elbows to lower head towards hands.
Press your back up; perform 10 reps.
Abs & Back; Knee Strike
Stand with your knees slightly bent, feet in fighter’s position (left foot forward). Raise your arms up and left as if you are grabbing something.
Engage core muscles and pull hands down as you bend your right knee and lift up to meet them. Resume to previous position, tapping right toes to the floor. Perform ten reps then switch sides and repeat.
Abs & Back: Sit Up and Punch
Lie flat down with knees bent, feet on floor, fists up. Engage core and round up slowly; at top, jab right arm out, retract, jab left. Roll back down.
Perform 10 reps (each side) each of jabs, upper cuts (punching up), and hooks (punching around the sides).
Legs & Butt: Back Kick
Stand with your feet hip-width apart, knees slightly bent, fists up. Lift left foot, bend knee, and lift thigh parallel to floor; look over left shoulder. Hinge forward, kicking leg left straight back. Return to original position.
Perform 10 reps; repeat on opposite side.
Legs & Butt: Crescent Kick
Stand with your feet hip-width apart, knees slightly bent, fists up. Twist at waist, lifting left leg to point toes to the right. Kick up and over toward the left in a half-moon shape.
Lower left leg to tap left toes, then raise it again and kick it up and over to the right; that is 1 rep. Perform 10 reps, then switch sides and repeat. For a better challenge, do kicks over the back of a chair.
These are some great boxing exercises you can do 3-4 times per week for at least 30 minutes a day to stay in shape. You will also learn some new fighting techniques to defend yourself and that amazing body that people are jealous of. Along with these awesome exercises, make sure you eat a balanced diet every day for maximum results and long term weight loss benefits. I would like to wish everyone a Happy New Year and make weight loss a top priority this year!
Source: Jay Sullivan, http://www.health.com/health/gallery/0,,20542504,00.html