oxygenmag.com 19
By Lara McGlashan, MFA, CPTPOWER 180 + HOOKS
Stand with your feet shoulder-width
apart, back straight, core tight, arms in
the boxer’s ready position. Quickly bend
your hips and knees to load your posterior
chain, then jump into the air and turn 180
degrees to the left. Land softly, load up
and jump 180 degrees back to the start.
Hold here as you throw a hook punch with
each arm — shoulder level and parallel
with the fl oor, elbow bent — driving across
your body — to complete one rep.
Tip: Generate more power and engage your
core with a pivot: Drive through your same-
side foot and turn your hips in the direction of
the punch as you extend your arm.BOXER’S SITUP
Lie with your feet fl at on the fl oor, knees bent and your fi sts in front of your shoulders, elbows bent. Sit up quickly and
throw a straight jab with each arm before lowering back to the fl oor. Continue, alternating lead arms with each rep.
Tip: If you’re having trouble sitting up from the fl oor, anchor your feet underneath a set of dumbbells for additional
stability and support.Ph
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12 PUSHUP
Get into plank with your fi sts underneath your shoulders and your head, hips and
heels aligned. Bend your elbows and lower your body in a push-up, keeping your
elbows in tight until your chest almost touches down. Extend your arms forcefully
to return to the start and punch forward with your right hand. Keep your arm
extended as you open your chest to the right and pivot into a side plank, hips and
shoulders stacked. Return to the start and continue, alternating sides.
Tip: Don’t rush this move. Complete each portion with precision to maintain
balance and be effi cient.You can do
these moves
with or without
the gloves, but
the golves add
a little weight,
making the
moves that
much harder.