Tag Archives: ab routine

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.

 

Betterment:Smarter Investing for Busy People

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3 Flat Ab Exercise Routine for women

Posted by admin admin 4,July 2011 Leave a comment

Here are 3 ab exercises that will utilize both your upper and lower abs. Make sure you keep good form throughout the entire exercise as best as you can. Add the push up routine found below and there you go…hit your abs with 2 different circuits (push ups work your abs great if you keep your belly tight thru out).

Below is how I’d have a healthy client perform these exercises:

beginner 20 reps of each…circuit entire 3 exercises 1-4x

Advanced 40 reps of each…circuit entire 3 exercises 2-5x

Power Tip  after each circuit of all 3 exercises pick ONE of  the exercises below:

1 minute of speed jump rope/1 minute of mountain climbers/1 minute of jumping power squats/1 minute of heavy bag punching/ 2-5 25 yard sprints


Apothica.com

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Partner Training for Abs.

Posted by Doug Doug 23,September 2009 Leave a comment

Circuit 1 :  Partners will perform each exercise thoroughly and switch.  Repeat both exercises 1-3 x. Perform the entire circuit before going on to circuit 2.   NOTE: 3x = repeat both exercises 3 times.

Beginners 5-10 reps     Advanced 15-25 reps      Very Fit 25-50 rep

  1. Place a 55 cm ball under your knees so your feet drape over the ball and is 1-2 inches from your butt (very important because as  your performing the exercise you’ll have to adjust to same position due to the tendency to push back).  Pull your toes toward you.  This is best performed with the ball against a wall or your partners legs.  Your partner will hold your feet in position (toes flexed,pulled towards you).
  2. Make sure a mat or some type of padding is under your tailbone.  Next, place your fingers behind your ears on your head (fingers not locked behind your head).  Your elbows WIDE with slight angle.  Chin1-2 inches from your chest.
  3. Now, tighten your abs and perform a sit up until your chest touches your knees!  Pause 2 seconds and roll down slowly,using your abs to fight the downward motion of gravity.  IMPORTANT!!!: Land on your shoulder blades,with our chin 1-2 inches from  your chest.  Don’t Let your head fall back.  Make sure you land in a CRUNCH POSITION.  This way you protect your neck and even better you keep the tension on your abs throughout the exercise, YOUR ABS STAY ENGAGED!
  4. Beginners may have to pull themselves up by pulling from the back of the leg with their hands.  Still keep chin down.

Add: kickboxing, sprinting, jump roping, birpies, jumping squats, running in place……in between repeating circuit every time.  Also, you can add another ab exercise  click here


Yogaaccessories.com

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