Women_Health_and_Fitness_Magazine_October_2016

TRAINING

FOCUS (components)

Boxing requires a combination of

strength, power, speed, agility and

quick reactions to ensure you’re a

well-balanced fighter.

» STRENGTH & POWER: Strength is

key to producing a knock-out blow;

also strength endurance to produce

power over a significant period

of time.

» SPEED: Hand and foot speed is

required to be able to punch and

move efficiently.

» AGILITY: A boxer needs to be

agile due to the constant change of

direction during a fight.

» REACTION: Boxers need fast

reflexes to be able to react instantly

to block punches and duck to avoid

being hit.

There is nothing quite like the feeling that comes with
completingachallenge–untilyourealisethatyounolonger
have that routine to keep you on track. With last month’s
athlete’s body challenge and the Olympics behind us, we have
another challenge for you. Inspired by the physiques of elite
female boxers – hello, Lauryn Eagle and her training bud
Jesinta Campbell – we dare you to grab a gal pal and spend
the next month training like a ring pro. All-over tone and
ripper abs are just the tip of the iceberg.

BOXING

101

The aim is to inflict blows to

your opponent and avoid injury

yourself by landing more punches

than you receive. Boxing requires

agility, balance and fast reflexes.

It is an explosive, ballistic sport.

It is approximately 80 per cent

anaerobic and 20 per cent aerobic,

which is why you need to do

interval training along with cardio

and weight training.

TRAIN LIKE A

BOXING WARRIOR

*If you don’t have a partner you can use a boxing bag.

THE TRAINING

MON: BOXING/SKILLS 1

TUES: GYM 1

WED: CARDIO

THURS: BOXING/SKILLS 2

FRI: GYM 2

SAT: BOXING/SKILLS 1

(REPEAT)

SUN: REST

BOXING/SKILLS 1

EQUIPMENT

» Partner

» Gloves/pads set each

» Mats

» Stopwatch/clock

ACTIVE WARM-UP

To ensure your body is warmed up and

prepped for the workout ahead, perform

the following exercises for 30 seconds in

their order 3 times through.

EXERCISES

» Fast arms

» Push-ups

» Arm swings (15 sec each)

» Standing body rotations

» Hand to toe body rotations

» High knees

» Burpees

*30 sec x 3 sets

* NOTE: Burpees are pretty much the

best exercise ever and will increase your

strength and endurance like no other

exercise will. Plus, all that getting up and

down is helpful in the ring (if you ever get

FAST ARMS knocked down, that is!)

HAND TO TOE BODY ROTATIONS

MONDAY & SATURDAY

ARM SWINGS

SCAN PAGE

TO SEE THE

FOUR-WEEK

BODY PLAN IN

ACTION