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Image courtesy of TITLE Boxing Club
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Want to get sculpted like a boxer but not sure about joining a boxing gym?
Try these four boxer-approved moves that blast fat, promote agility, and get you lean enough to be in your ideal weight class.
1. Jump Rope
This is a no-brainer. Jumping rope is great aerobic exercise and burns tons of calories. It’s also very cheap. If you’re like me and have no coordination, then here are a few tips from builtlean.com.
- Jump on the balls of your feet. Your heels should never touch the ground.
- Don’t jump too high. You’ll see that boxers when they jump rope, look like they’re barely leaving the ground.
- Don’t swing your arms/shoulders too much. The rope swings around you with just a flick of the wrist.
- Use the correct rope length. When standing in the middle of the rope the handles should reach your sternum.
- Hold your hands slightly above the waistline.
- Get in a rhythm.
- Practice. Yeah, it seems easy, but it ain't. Keep at it.
2. Plank to Elbow Plank
I hate doing push-ups so learning this variation from Sergey at TITLE was really exciting.
- Start in the push-up "up" position, also known as a plank. You’re on your hands and toes, abs taut.
- Without moving any other part of your body, lower your left arm onto the elbow. Then lower your right arm to your elbow. The end result is sometimes called the dolphin plank.
- From left to right push yourself back up to your hands.
- After a few reps reverse the order.
Photograph courtesy of Be.
3. Spider-Man Push Ups
- Start in the push-up position on your hands and toes with your abs taut.
- As your bend your elbows and lower yourself to the ground, bring your left knee to your left elbow.
- When you are fully lowered to the ground, you knee should be touching your elbow.
- Return the leg to its starting position as you push yourself back up. Repeat with right leg.
Photograph courtesy of Live Fit with Caitlin.
4. Interval Training
Switching exercises every two to three minutes or after so many reps keeps your workout interesting, builds muscle, and destroys fat. Even the Mayo Clinic wants you to do interval training. There are tons of great resources to help you get started. I do the workouts from Jillian Michael's Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest Sexiest You. But there are also recources online.
Photograph courtesy of Treadmill Trainer Blog.