Had a rough day? This 20-minute boxing workout will help you burn calories, steam and stress.
The benefits of boxing are numerous: it can give you conditioned muscles, a lean physique and in general, a strong body that’s athletic enough to move freely. It can also help you to clear your head and reduce stress. Here’s a practical, minimal-equipment, boxing workout I’ve developed that you can do at home, with weights, leaving you no excuse not to stick with it:
Stretch for five minutes. Focus on your neck and shoulder muscles. Rotate your ankles and prepare your leg muscles with simple dynamic stretches.
Relaxed jump rope for three minutes to get your heart rate up.
A jab is a punch that goes straight forward.
The cross is a punch where you punch across your body. You must transfer your weight from your rear foot to your lead foot. Do this by pivoting your rear foot, rotating your body, bending your knees and leaning forward very slightly. All of this is done at the exact same time as the cross is thrown.
A hook uses power from your hips and upper body. It should be done in a fluid motion, using both your upper and lower body to follow through with the punch.
Perform each of the punches without weights for 45 seconds. After each one, do 60 seconds of relaxed-pace jump rope.
Rest for 30 seconds.
Perform each of the punches with your chosen weight. Be slow and controlled with each movement for eight punches.
Jump rope for 30 seconds at high intensity after each set of eight.
Rest for 30 seconds.
Do 30 seconds of punches without weights. Do all five sets, then jump rope for three minutes at a moderate intensity.
Cool down with your favorite stretches, placing added focus on your upper body. Hold each stretch for 30 seconds.
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program.
A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series.
Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m.
Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).