Category Archives: BOXING CHIC

Learn Proper Boxing Punches to burn calories fast.

Posted by admin admin 8,October 2011 Leave a comment

It’s very important to learn the proper boxing technique to hit the heavy bag or workout mitts. Always, try to have a qualified boxing trainer show you the right technique to avoid injury and get the most out of your boxing workouts. Punching the proper way takes time, especially the hook so take your time and don’t get frustrated. Check out the basic boxing instruction below to learn and see pro level punching power for women.

Video : notice how Amanda’s back foot pivots with each punch. Jimmy is my boxing coach, too. He’s helped train over 43 national finalist and some of the top pros including working with Mike Tysons former trainer, Cus D’Amato.

Equipment needed: Bag gloves, Hand Wraps, 50-80 lb heavy bag or martial arts stand up bag, jump rope.

Training Session:

Power Walk or Jog 1-5 miles

Jump Rope 3 x 3 minutes

Heavy Bag Work 5 x 3 minutes with 1 minute rest in between each round (3 minutes) combos: jab/jab jab/jab/cross jab,cross 2x jab/cross/hook/cross

move your head and body throughout.

Ab work: plank 1-3 minutes, video series (do each exercise 30 seconds -2 minutes) repeat all 1-3x

Hills or Stairs 5-15 minutes

Circuit: mountain climbers 25-100 each leg, down ups(birpies) 20-50, push ups 20-50, jumping jacks 50-100

Hope you try this out. Let me know how it went.

As always, seek medical advice before starting any workout regime and this and all workouts, advice etc.. on fitbytes are to be performed at your own risk.

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Female Pro Boxer shows 3 Fast Flat Ab Exercises for women.

Posted by admin admin 26,June 2011 Leave a comment

Amateur National Womens Boxing Champion shows how she keeps her abs flat, tight and fit. As you know, boxers need abs of steel. Get a Flat tummy by adding these exercises to your workouts. These are not for beginners. Strengthen your abs with a basic plank and the bicycle before trying these 3 ab exercises for a flatter stomach. Oh ya, eat lean!

Workout Training AB Session:

sit ups 25 reps (yes sit ups work, go down slow and keep your chin looking over your knees on bottom. When you land down slowly keep your chin inch off chest and shoulder blades on mat, don’t let your head go back flat on mat, KEEP your abs engaged in a crunch position. Ya, ya hip flexors engaged but they work.)

sit ups with twist both sides 25 reps ( hands behind head, fingers on head behind ears, not locked…wide elbows sit up tall and twist right elbow over left knee and left elbow over right knee, go back to center and begin to roll down slow fighting gravity on vertebrae at a time.)

add the above exercises in video: perform 10-50 reps of each depending on your fitness level. Leg flutters would be up and down with both feet and would be considered 1 rep. I’d recommend performing leg flutters with hands under your butt. You can peform this circuit 1-3x and 3 days a week

Get Fit Fast with this Basic Boxing Workout for Women

Posted by Doug Doug 14,May 2011 Leave a comment

Many women who lose weight fast with me stick to a lean diet, run 3-5 days a week and train with me at least 2 days/week. A majority of their workout consist of boxing. No, not like 98% of the fitness trainers who just stick out their mitts and say I’m a boxing trainer. They actually learn real boxing with real technique.

Unless your trainer actually steps in the ring and sparrs with proboxers than I’ll guarantee they really don’t know real boxing. I say all of this because to get the full affect of a boxing workout you have to use your whole body when punching. A punch starts from your feet to your hips and up to the final delivery. One punch actually utilizes your legs, core, back, shoulders and arms. So, the key to getting in shape with boxing is to learn and practice real technique.

Learning the correct boxing technique will burn 100x more calories plus you’ll enjoy boxing workouts so much more everyday.

No you don’t have to get in the ring to reap the benefits but you should learn the correct form. This also keeps you safe from injury: wrist, elbows, shoulder and hands. Always wrap your wrist and hands with hand wraps. Try to get a bag thats soft. A heavy bag that’s 50-80 lbs is fine. Below is Amanda who is a National Amateur Champion who has promise to be a national contender on the pro circuit in the future. I had her perform some technique on a heavy bag that you can use yourself.

A basic boxing workout will look like this for those who are just starting:

Jog 2 mile warm up
3-3 minute jump rope
3-3 minutes of shadow boxing
5-2 minutes of heavy bag combinations:

( jab/ double jab/ double jab-cross/double jab-cross-left hook-cross/Right hook-Left hook 2x)

10-1 minute ab circuit (sit ups/bicycle/plank/crunches with feet up in air and crossed-knees out wide/foot reaches)
3 minutes of 5 reps continuous of the following exercises in this order. When you get to mountain climbers reverse direction:

birpies with jump/ mountain climbers (5 each leg)/ push ups/mountain climbers (5 each leg)