Monday, January 9, 2012

5 Things to Know About Boxing Exercise Workouts

Running and aerobic routines provide sound cardiovascular exercise, although the routines can get monotonous at times. If you want to try something new, perhaps an exercise that combines strength training and an aerobic workout, consider fitness boxing. Also known as executive boxing, learning how to box for exercise does not have to involve a partner, bags or even mitts. However, it is a good idea to start with a exercise boxing DVD or fitness trainer to show you the basic moves.
Step 1
Jump rope or jog for five to 10 minutes to warm up your entire body. Complete upper and lower body stretches involving the gluteal, quadriceps, hamstrings, core and shoulders to warm up large muscle groups.
Step 2
For about 30 minutes, practice punching the hanging heavy bag or speed bag, or shadow box if you do not own bags. Keep your feet moving and practice jabs, upper-cuts and crossover punches, combined with defensive moves such as keeping your gloves up and ducks.
Step 3
Work up to two minutes straight of offensive and defensive boxing moves and allow 45 seconds of rest in between sets. Try stations of exercise, such as two minutes of jabs right, two minutes of jabs left, two minutes of cross-over punches and so forth to keep the routine from becoming monotonous.
Step 4
Finish the workout with 15 minutes of core strength work, lower body work such as lunges or upper body strength work. You can use free weight for strength-training or resistance exercises, such as pushups or crunches, to develop muscle tone.
Step 5
Cool your body down with a slow jog or jump rope for five minutes at the end of your session. Stretch the muscles in the same fashion that you stretched prior to the workout. Focus on the large muscle groups of the upper and lower body.

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