Workout Wednesday: The Boxer

My sister got a punching bag for Christmas, so I was excited to put some gloves on and try it out.  And let me tell you, I got a great workout in under 25 minutes. 

Try it out: 

This workout focuses on performing a move for 2 minutes at a time, alternating sides (i.e. jab left, then jab right, then jab left, and on, for two straight minutes), which completely smoked my arms and legs.  
 
Don't have a punching bag?  No problem - you can always shadow box.  Just imagine an opponent who's about your height standing in front of you, and try to land your punches and kicks accordingly - punches and elbows to the head area, kicks to the abdomen or legs.

A few things to remember: 

• focus on getting low - bob and weave to get some additional leg work in
• keep your hands up to protect your face
• keep your core tight and lean away from your kicks to maintain your balance 
• throw your punches and kicks out and back as fast as possible - don't leave an arm or leg hanging out there for your opponent to grab

My sister's punching bag moved a bit when I hit it, so I had to constantly adjust my position and move with it, which was a great to get in a little extra cardio. If you're using a bag, try to move around a bit - work your way around the bag or move away and then back into the bag every so often. If you're shadow boxing, just pretend that you're fighting an opponent who's moving and make your away around the room. 

If you're using a punching bag, I'd recommend wearing boxing gloves or wraps, to protect your hands, and also to add a little extra resistance to your punches.  If you're shadow boxing, you can do it bare-handed, or you could add gloves or light weights (meaning 2 pounds, tops) to up the intensity a bit.

Enjoy!