Competitor - June 2017

50 TRAINING

CROSS-TRAINING

Photos: oliver baker

At-Home

Boxing

Routine

By Mackenzie L. Havey

You don’t have to be the

fighting type to get a kick

out of an at-home boxing

routine. This workout packs

a powerful punch, enhancing

dynamic flexibility, balance,

coordination, strength and

power. Best of all, you don’t

need a partner to spar with

or even a pair of fancy red

boxing gloves.

Research on boxing-

related interval training

demonstrates that this

sport’s workouts burn body

fat and improve blood pres-

sure numbers above and

beyond traditional moder-

ate cardio. Similar to other

interval-type workouts, this

circuit calls you to stick with

each move for one minute

before moving on to the

next. After you finish all five,

take a one-minute rest and

repeat the circuit three to

five times.

Warm up with 10 min-

utes of easy jump roping. If

you don’t have a jump rope

on hand, simply mimic the

jumping motion to get your

muscles moving and blood

pumping.

PusH-uPs

start in full plank position and lower

your body down. When your chest

reaches close to the ground, push

yourself back up. if you want a

tougher variation, bring your hands

into fists and repeat the same motion.

stRAigHt PuncHes

First, get into fighting stance.

stand with your left foot out

in front of your body and your

knees slightly bent (you can

lead with the right foot if you’re

more comfortable with that).

bring your fists up close to your

body with palms facing each

other under your chin. as you

punch your right fist forward,

keep your arm in line with your

shoulder, rotate your hips and

pick up your right heel off the

ground. Your fist should rotate

during this motion so that your

fingernails face down toward

the floor when you reach the

end of the punch. bring the

fist back in and alternate sides.

speed up as you get comfort-

able with the motion to get

your heart rate elevated.

BoxeR Bicycle cRuncH

lie on your back with your feet off the ground and knees

bent as if you were going to do traditional crunches. bring

your head and shoulders up off the ground, keep your

arms bent and fists drawn into your body. begin to bicycle

your legs as you rotate your right shoulder in the direction

of your left knee. simultaneously, straighten your right

leg out. then bend the right leg and bring the right knee

toward your left shoulder as you straighten the left leg.

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