Category Archives: Exercises

Fast Fit Training Session for great lean triceps

Posted by admin admin 2,July 2011 Leave a comment

 

Exercises:

Birpies with push ups: Don’t arch back. Not recommended for those who have a weak back

High Pulse: Go 2-3 inches down in push up position, pause 2 sec and return to top position and repeat 20-50x.

Mountain Climbers Variation: Keep one long line from ankle to top of head. Try to keep hips level and close to floor. Keep chest over hands. Don’t bounce hips up and down. Drive one knee back and one knee up towards chest in straight line. Dig both feet into floor (important).

Training Session: Perform exercises straight down and repeat exercises jump rope thru mountain climbers if necessary.  Perform Jog in beginning and jog or box only once at end.

  • Jog 1 mile with 30 second sprints every minute (beginners power walk with 30 minute jogs)
  • Jump Rope 3 minutes
  • Birpies with 1 Push up   Beginners 10    Advanced 20    Very Fit 40
  • High Plank Pulse     Beginners 20     Advanced 50    Very Fit 75
  • Mountain Climbers Variation Beginners 5 Advanced 10 Very Fit 20
  • Repeat Mt Climbers again without pushup as follows Beginners 10 each leg Advanced 50 each leg Very Fit 100 each leg
  • Jog or Box Heavy Bag see video   Beginners 1 mile or 2-3  minutes on bag      Advanced    2 miles or   4-3 minutes on bag    Very Fit   3 miles plus 4-4 minutes on bag

Try this workout and comment below.  Thx.

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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 

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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)

  • 5 x 25 yard sprints
  • 5- 30 seconds of band curls (step one foot on middle of blue band and curl as fast as you can for 30 seconds

The end :) Try this workout.  Comment below on what you think.


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Q & A: I just need to get firmer legs and a tighter butt. How?

Posted by Doug Doug 1,May 2011 Leave a comment

Spot reduction can’t be done with just exercises.  However, thru clean dieting, a good fitness plan, consistency and healthy metabolism a change in a  trouble area can be possible.

For example, Like most women. They want to focus on just legs and butt.  ( I get this question at least 3x per week).  So, depending on their body type, medical history etc… they need to stay consistent on a program that targets these areas.  The fundamentals are the same unless they are genetically gifted and just look at a weight and start transforming…for the majority of women it breaks down to:

  Example of a focus area (leg and butt) training session: Try this out at your own risk.  As you know always seek medical advice before starting any exercise routine. Beginners: perform 15 seconds                     Intermediate: perform 30 seconds                          Fit girl: perform 60 seconds

  • Speed Jump Rope or Jumping Jacks>>
  • High Step ups (2 steps or 12-14inches on same foot, so example: 60 seconds each leg)>>
  • squats with 20 lb medicine ball (deep squats, hold ball with fingers facing up)>>
  • Jumping squats (go half way down, fist under chin, jump up pointing toes as far as you can jump, land on heels and start over)>>
  • Speed Jump Rope or Jumping Jacks

Rest 1 min

  • Skators (low squat position starting with feet together, jump right to left in a speed skating position with slight forward position and emphasizing speed and power of leg)>>
  • lunges (stay on same leg for total time and switch. remember to land on heel and push off heel not toe!)>>
  • jumping split lunges (lunge position. lunge down stationary and as coming up jump up and switch feet to land in a lunge positon with opposite stance. Land soft and squat and power up)>>
  • Speed Jump rope or Jumping jacks>>
  •  birpies ( i call them down ups) with 3 mountain climbers ( so squat, throw hands directly in front of you and throw both feet back almost straight back, don’t throw your hips toward ground in low position to protect back.  Perform 6 mountain climbers fast and repeat exercise).

rest 1 minute

  • Jog 1 mile
  • Sprints: 2 x 25 yds, 2 x 50 yds, 2 x 100 yds
  • Jump rope: 3 minutes
  • Kick boxing:  Front kicks to a heavy bag:  beginner 25 each leg            intermediate: 65 each leg                     fit girl:  100 each leg
  • Jog 1 mile

Put your name and email  to sign up for Free diet and fitness information on the bottom.  Once you do that just send me an email that says you want help with a training session that’s guaranteed to kick your butt.  Note: just let me know at what fitness level you’re at:  1 (not fit) – 10 (super fit).

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