Tone Up Thursday | 8

Happy  St. Patrick’s Day! πŸ€ 

Last week I did two different “boxing” routines, one of them came from TIU (find it HERE) but I also did one that was my own little creation. As mentioned in last weeks Tone Up Thursday, I used to dabble quite a bit in boxing (during HS) and mixed marital arts/kickboxing (to a much lesser degree as an adult). So last week definitely got me pumped for boxing again. I’m going to be looking for a local boxing studio so I can get back into it a bit! There couldn’t possibly be a better day to share a boxing routine either ☘
There are several benefits that I have found from boxing, a couple of those are:

  1. It is definitely a total body workout! I promise you that you will feel it in places you didn’t know you had (especially your serrattus and back muscles)
  2. It has cardiovascular elements due to the repetitive quick and constant movements
  3. If you’re feeling stressed or anxious – just like any workout Boxing will help ease those feelings, but I can definitely attest to the fact that it helps sooth the angst of a teenage girl so that should tell you something all in itself!
(You don’t need any kind of punching bag, although if you have one it makes the workout more fun and effective, but punching “air” will work if you don’t have the option to use a bag)

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How-To

Boxing as a sport or as self defense is very much about details and there are so many different combinations. I am not going to get into the technical sides because A) This is just meant to be a fun and unique workout B) Learning to properly Box takes a lot of practice and patience to train your body correctly C) I’m not a professional boxer, I urge anyone reading this, if you try this workout and find that you enjoy the style, to please research boxing and local fitness studios that offer classes on technique. It’s so worth taking classes or finding a personal trainer who specializes in this style of working out. For now I’ll guide you on a basic/proper boxing stance as well as a 4 combination move that will include – Jab, Cross, Hook and Upper Cut. And this will be the base of your workout! The How-To below may sound complicated, but I promise it’s not and since I doubt you are starting your boxing career, you don’t need to do the moves perfectly. Just have fun and sweat it out! πŸ’¦

Basic Boxing Stance:

  1. Begin by standing up straight, facing forward, hands/arms relaxed at your sides or held together in front of you.
  2. If you are Right handed, your Right foot will step back. If you are Left Handed, you Left foot will step back. (I am right handed, this is called “Orthodox”, left handed people generally have a “South Paw” stance)
  3. Bring your fists up to your cheek bone/chin level. Keep them here while using the stance.
  4. Rotate your body sideways just slightly so your back foot is at 45 degree angle
  5. Your back foot should never rest on the ground while in this stance, as you want to be light on your feet.

Jab (1):

  1. Your non-dominant leg (for Orthodox this is the Left side) will be powering the punch, pretend you are going to “scare” someone or begin to run… that’s the action that will propel your jab.
  2. As you push off from your leg, you’re same-sided hand will punch straight forward and quickly back to the cheek bone area. (you can twist your wrist so that your clenched palms are facing down as you strike, then twist back as your hand goes back to the start position)

Cross (2):

  1. Your dominant leg (for Orthodox this is the Right side) will be powering the punch by twisting the power through your torso. The leg will be turning or pivoting straight forward from the 45 degree angle,  the foot will line up with the ankle/knee, this will propel your cross punch.
  2. As you twist your foot/leg straight, punch your same-sided hand forward (wrist twisting with the strike) then return to cheek bone area.

Hook (3):

  1. Your non-dominant leg (for Orthodox this is the Left side) will be powering the punch. Pivot/turn this leg to the right, your torso will slightly turn with this movement.
  2. Bring the same-sided hand up and to the right. Your arm should be shaped like an L. Your elbow and wrist should be in alignment so it is protected upon impact. (as in striking a persons temple)

Upper Cut (4):

  1. Your dominant leg (for Orthodox this is the Right side) will be powering the punch. First you pivot the foot to a forward/straight position (just like with the cross) will slightly drop your weight into the leg as you punch up (as in striking a persons chin)

As mentioned these are tips on how to properly do the punches in the workout, don’t get too caught up in the technique, either way I promise it will be a great workout! Once you’re at the bag I am sure you will think of a million ways to attack it and I’m sure it will feel great afterward!

Happy Sweating 😜

Beach Body Bliss 🌴

 

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  • Great post! Your instructions are really clear. I haven’t boxed in a long time, but I remember after the first time I did it, I almost died. My muscles were sore all over! I’ll have to give the air boxing a go – sounds like a good way to get in a little exercise around the kids. X

    • Im glad it was clear, it’s hard to describe! Every time I do boxing it kills me for about 2-3 days! But at least you know it’s effective! 😊