Posts Tagged ‘fitness’
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So you want a boxing fitness plan? Well, you’ve come to the right place. Many of us live in small cities or too far from the nearest fitness boxing gym. In some cities, you won’t find a class to attend. How can you develop your own boxing fitness plan that suits your needs? So today, I’m going to give you the straight dope on developing a boxing fitness plan for yourself that’ll suit your training needs. This way, you won’t have to depend on a boxing fitness class or gym to get unparalleled fitness results. So what are these 5 steps. . .
1. Get out a piece of paper.
In this article, I’m going to share secrets for developing a boxing fitness plan that’ll suit your needs. What you need to do is get out a sheet of paper and split it into 5 pieces. In each section, you’ll fill in a boxing fitness exercise that you’ll enjoy and will help you reach your fitness goals. You’ll take these 5 exercises and put them together in an explosive 30 minute routine. In box #1, put down stretches. Stretch your legs, shoulders, triceps, back, and shoulders.
2. Warm-up
A warm-up is key to blood flow and preventing injury. In fitness research, warming up and stretching have shown to increase strength by as much as 20%? In box #2, put down warm-up. Choose from the following:
a) Hitting a speed bag for 3-5 minutesb) 25 jumping jacksc) Pushups – 3 sets of 20
2. Do you want strength?
If you’re boxing for fitness strength, you’ll want to incorporate boxing weightlifting exercises into your routine. Here’s an example: Do 5 sets of 5 squats, deadlifts, and lunges. These exercises will work your entire-body and most importantly, your core strength. For max results, do a tri-set. So 1 set is 5 squats, 5 deadlifts, and 5 lunges done back-to-back. If you’re not into weightlifting or gaining massive size, do hindu pushups. These are absolutely awesome. In box #3, put down boxing weightlifting or hindu pushups. Note that even if you can bench 400-pounds, you’ll find hindu pushups a challenge.
4. Do you want endurance?
For ultimate endurance, you’ll want to incorporate your choice of the following routines in box #4:
a) Wind sprints – 6 to 20 sets of 50 to 100 yardsb) Max incline sprints on a treadmill – great for leg endurance and strengthc) Jump-rope fitness – 3 explosive sets of 1 minute each
5. Total body fitness
Boxing fitness is just insanely awesome because it works out your whole-body. In box #5 put down your choice of these ultimate whole-body fitness boxing exercises:
a) Burpees – 3 sets of 20b) Shadow boxing *highly recommended* – 3 sets for 3 minutes eachc) Heavy bag training (if you have one) – 3 sets for 3 minutes each
With shadow boxing and heavy bag training, move your legs a lot. Bouce around on your feet and “dance” – like Muhammad Ali. Use jabs, uppercuts and a lot of hooks. Get explosive – throw jabs for 10 seconds. Stop. Bounce around on your feet for 20 seconds. Throw some hooks. Bounce around, uppercut, bounce around, duck. In this way, you’ll be incorporating interval training in your routine. . . Which is key.
Between each box of exercises, take a 1 minute break. Drink water and just relax. Be sure to do exactly what a boxer would do between rounds – sit and rest. Boxing fitness with this plan will take your fitness levels to the stratosphere. I noticed significant results in my own training after doing this for 2 weeks when I first started.
Total time: 25 – 35 minutes. Get as explosive as you can with these boxing fitness workouts to get results in lightening fast time. An awesome boxer to watch for explosivity is the crazy fit boxer Manny Pacquiao.
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ProSpot Fitness features the world’s best & safest free-weight spot-less workout using our Patented Grab & Go Spot-Less technology at your fingertips. Grab & Go Spot-Less technology allows you to train at your peak, giving you the best results in the shortest time! When you’re done with your reps, simply open your hands and the barbell locks instantly in any position. You will always get unrestricted free-weight movement guaranteed! The ProSpot Fusion HG6 provides virtually endless strength training options to keep your workout fresh and exciting, motivating you to take your training to the next level. With over 200+ different exercise routines and 2x 200lbs independent weight stacks the ProSpot Fusion HG6 offers all of your basic exercises and advanced exercises including Lat Pulldowns, Low Rows, Leg Extensions, Leg Curls, Leg Press, Pec Fly, Cable Crossovers, Arm Curls, Assisted Pull Ups/Dips, Squats, Calf Raise, Grab & Go Spot-Less & more making the ProSpot Fusion HG6 the perfect solution for Semi-Commercial, Home Use and Personal Training Studios. “The ProSpot Fusion HG6 replaces a full commercial gym in one machine, just amazing!” For your local Australian dealer please contact 1300 735 031 or visit Australia – www.prospotfitness.com.au
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The Benefits of Power Walking
Power walking. If there’s one exercise activity that I know is loaded with health and anti-aging benefits, it’s power walking. And over the years I’ve turned my routine daily walk into an enjoyable vigorous daily fitness program.
My walks definitely aren’t your usual leisurely stroll around the block. My walks are downright demanding, designed to work up a sweat, exercise all my muscles, and raise my heart rate. And I absolutely love it.
At this time, I am happy to say my walking and exercise routine has kept me in good physical condition for over twenty years. For a guy my age (I’ll never see 60 again) my tummy’s flat and toned, my arms, chest, and shoulders are firm and toned, and I can see my toes when I look down. All thanks to my vigorous daily walking and exercise routine.
Of course, power walking isn’t my only physical activity. But it’s the physical activity I love most, just ahead of hiking and geocaching.
My Daily Power Walking Routine
Okay, here’s my daily walking and exercise routine that helps keep me in pretty good physical condition for a guy over 60. Maybe you can get a few ideas from my routine that you can work into your daily walking routine.
Every day I walk four miles over a measured route. I deliberately push myself while walking, to the point I’m breathing vigorously. Again, this isn’t a stroll. I’m not out for a leisurely walk around the block with my dog, occasionally stopping to chat with my neighbors.
My walks are designed to push myself physically to get my heart rate up. I’m out for a workout, not just a “walk. ” My goal is to stay healthy and in shape. It won’t happen with me sitting on my duff in front of the TV munching on chips and having a beer.
Park Benches and Picnic Tables: My Outdoor Fitness Equipment
My daily walking routine takes me through a new five-mile long county recreation park. Along the park route are the usual park benches, picnic tables, and occasional covered gazebos.
These park benches and picnic tables are perfect for developing a flat toned stomach and toning the upper body. There are eight benches along the length of my walk. On my walk I stop at four of the benches. I face the bench, lean forward placing my hands on the back of bench, and do 15 pushups – slowly. Four benches, 15 pushups each, 60 pushups every day on my walk.
The key here is to place your hands in different positions on each park bench. On one bench my hands will be close together while doing the pushups. On another bench my hands are further apart. Spacing your hands this way makes these simple pushups a great exercise for increasing upper body toning by working your shoulders, upper arms, and chest.
And here’s how I use the picnic tables. There are three picnic tables on my walking route. They’re perfect for toning your abs, flattening your stomach, and working your upper leg muscles. What do I do? I sit on the top of each picnic table, tuck my legs and feet under the picnic table bench, and slowly do 15 sit ups keeping my back straight. Three tables, 15 slow sit-ups each, makes 45 sit-ups on my walk.
An Hour A Day Keeps The Doctor Away
My daily walk and exercise routine takes about an hour and fifteen minutes. Believe me, with this routine I don’t need a gym membership. Been there. Done that. Working out in a gym is simply too boring for me.
This is my daily routine. It’s an ingrained daily habit I’ve been doing for over twenty years. It works for me. It keeps me in shape. It’s my magic anti-aging elixir. If you’re healthy enough, and your doctor approves, you could easily develop a similar daily walking and exercise routine.
A daily walk doesn’t have to be boring. Just keep your eyes open and look for handy ready-made workout equipment along the way. You can feel great, look better, be sexier, and you’ll probably even be smarter, just from taking a daily walk.
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Kickboxing Boot Camps is an integrated kickboxing class that uses traditional training techniques derived from the martial arts along with modern personal training techniques based on proven exercise science. Each training session is designed to engage both the body and mind: combining a variety of machine workouts with cardiovascular and resistance techniques. We create programs for individuals of every fitness level, blending free weights, cable work, and interval training, as well as kickboxing and plyometrics techniques.
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Today is the standing over head Tricep extensions. A weight-training exercise that strengthens the elbow extensors (triceps) and the shoulder muscles. It is usually performed at a pull-down station, but it can also be performed with free weights. If you are using the pull-down station:▪ Stand upright and grasp the bar with a pronated grip (palms facing forwards). The bar should be about face level, your hands should be close together, and your elbow should be close to your body. Fully extend your elbows, pressing the bar down, then return to the start position.If you are using free weights, obtain the assistance of a partner so that you can do this exercise safely:▪ In a seated position, with your arms fully extended hold a barbell directly above your head. Hold the bar with an overhand grasp and with your hands close together. Keeping your elbows close to your head, lower the barbell behind your head. Return the barbell to the starting position and repeat. Hi ImJuel Casamayor and I was a red skins cheerleader and I am living in beautiful Los Angles California. I love to working out, model, and spending time with friends and family. Please SUBSCRIBE to watch out fitness workout each day on www.youtube.com/pudersknockouts Thank you, Juel Casamayor Executive Producer – Daniel Puder Marketing by George Rawstarr Walker in association with Rawstarr Communications rawstarrcommunications.com
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