Boxercise-PDF

Disclaimer
All exercises and other forms of physical activity can be dangerous, especially if performed without
medical advice, proper supervision and/or pre-exercise evaluation.
The exercise suggestions presented on in this website are not intended to be professional training
advice.
Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or
elderly.
All exercises you perform you perform at your own responsibility and at your own risk.
PAGE 2: INTRODUCTION
PAGE 3 : WARM UP
PAGE 8 : THE PUNCHES
PAGE 13 : THE WORKOUT
PAGE 16: THE COOL DOWN
PAGE 1
Boxing is primarily considered a sport for men. Yet in recent years and throughout
history, women have always played a role in this sport, and other areas of
competitive fighting. It is interesting to see how it has developed over time, into
what we know boxing as today, where women are just below men, in terms of
numbers of competitive fighters.
The reason why we are seeing a rise in female fighters is because of
the great physical benefits it provides. There is nothing better than
the workout you will get from a boxing match, not to mention the
substantive training you will have to go through.
Boxing is a great way to get rid of unwanted stress. People in
general sometimes tend to hold everything in. This is hard on
our bodies, so to avoid ulcers and high stress levels, boxing is a
great option. Women in larger numbers, are experiencing benefits in this area that men have been taking advantage of for years.
Another benefit is that boxing for women can also serve as a great
self-defense tool. You will not feel as vulnerable as before when
walking alone late at night if you are a skilled pugilist. Who needs
mace or a stun gun when you can have the ultimate
satisfaction of being able to cold-cock an
attacker.
No matter what level of boxing you are at,
you will find something that suits your abilities. It is okay if you do not want to jump
into the ring. Boxing training for pure fitness
and health is becoming a massive trend at
the moment. It can be done almost anywhere, you can get a great workout shadow boxing in your living room.
In this programme boxer and personal
trainer Claire Aves puts you through a basic
boxing workout
PAGE 2
A warm up is the act of preparing for an athletic event or workout by
exercising or practicing for a short time beforehand. Warming up helps reduce
your risk of injury and the aches and pains that come with exercise. The
physiological reason to warm up is to assist your circulatory system in
pumping oxygen-rich blood to your working muscles. The idea is to increase
circulation throughout the body in a gradual manner. A proper warm up safely
prepares the body for the increased demands of exercise. Cold muscles do not
absorb shock or impact as well, and are more susceptible to injury.
A warm-up helps you prepare both mentally and physically for exercise and
reduces the chance of injury. During a warm up, any injury or illness you have
can often be recognized, and further injury prevented. Other benefits of a
proper warm up include:
•Increased movement of blood through your tissues, making the muscles
more pliable.
•Increased delivery of oxygen and nutrients to your muscles. This prevents
you from getting out of breath early or too easily.
•Prepares your muscles for stretching
•Prepares your heart for an increase in activity, preventing a rapid increase in
blood pressure
•Prepares you mentally for the upcoming exercise
•Primes your nerve-to-muscle pathways to be ready for exercise
•Improved coordination and reaction times
We will do a combination of exercises to warm up for this workout.
PAGE 3
Jogging on the Spot
3 x 2 Minutes Jogging on the Spot
PAGE 4
Press Ups
3 x 10 Reps
Place your hands underneath your shoulders with
your arms fully extended and your fingers facing
forward.
Bend your arms at your elbows, lowering your chest
until it is two inches above the floor and your elbows
reach 90 degrees.
Try to avoid sticking your bum in the air and make
sure your rhythm is smooth.
PAGE 5
if full push ups are too difficult try doing them on
your knees
Star Jumps
3 x 10 Reps
From a squatted down position, jump up taking your
hands and legs out to the side, trying to resemble the
shape of a star.
On landing, make sure you land on
both feet together, lowering down
back into the squat position,
remembering not to allow your knees
to pass over your toes.
PAGE 6
Squat Thrusts
3 x 10 Reps
Put your hands on the floor, shoulder width apart. Stretch your legs out behind
you as if you are about to do a press up.
In one movement, bring both legs into a tuck position, bending the knees into
the chest.
Return to position one.
PAGE 7
Now you should be warmed up with the heart pumping, blood flowing,
muscles and joints nice and warm.
#TIP
Make sure you drink plenty of water during your workout, it is important
to keep your body hydrated
Next we will move onto to the punches, and teach you the basic punches you need for the workouts.
JAB
CROSS
HOOK
UPPERCUT
Make sure you check out the boxing video on www.flavourmag.co.uk to
view examples of how to do the basic punches
PAGE 8
Jab
It is a fast and straight punch. It is thrown with the lead hand from the defensive
position and involves a clockwise rotation of the torso. Rear hand is held at the face
in the guard position. When the boxer makes a contact, he immediately pulls the
lead hand back into a guard position. The jab is the most popular and most commonly used boxing punch because it does not give the opponent enough room to
throw a counter punch. But due to the fact that it has a relatively weak impact, it
is typically used to “measure” the distance, test the opponent’s defence or to make
room for more forceful punches although some boxers have developed quite strong
jabs. The punch may be added a half-step to generate more force.
PAGE 9
Cross
It refers to a strong, straight punch which is thrown with the rear rather than
the lead hand. This type of boxing punch is thrown from the guard position
by crossing the body and hitting the opponent in a straight line. While the
rear hand is thrown forward, the lead hand is retracted into the guard position in order to prevent the opponent from throwing a counter punch. For more
strength, the torso typically rotates counter-clockwise. At the same time, the
weight of the foot moves from the lead to the rear foot. The combination of the
weight transfer and rotation give this boxing punch a major strength, especially
if it is added a half-step. After the contact is made, the hand is immediately retracted into the guard position. The cross is often thrown as a counter response
to a jab but it can also be used after a jab or to set the hook.
PAGE 10
Hook
This type of boxing punch refers to a semi-circular punch which is thrown with
the lead hand and targets the side of the opponent’s head. It is performed by
drawing the elbow horizontally to the fist and clockwise rotation of the torso.
From this position, the opponent is hit in a clockwise arc from the side. The
rear hand remains in the guard position. The hook is typically aimed at the side
of the opponent’s head but it can also be used to hit the side of the opponent’s
body which, however, is known as the rip. It is a powerful punch which, if
strong enough, can knock out the opponent.
PAGE 11
Uppercut
This punch is thrown vertically with the rear hand from the guard position. It
is accompanied by the torso shifting to the right and bending of the knees so
that the rear hand is positioned below the opponent’s chin in order to allow an
upward punch to the opponent’s chin. During the punch, the knees are pushed
upwards, while the torso rotates counter-clockwise. This punch is used to throw
the opponent out of balance and make room for more powerful punches.
PAGE 12
They are the basic punches. Punches are a great exercise as they work the whole
body, the power comes from the legs, all the twisting works the tummy, and then
the punch come from the arms, chest, back and shoulders. Stay on your toes and
burn even more fat.
What we are going to do now is put a workout together using the punches as our
exercises.
Workout 1 (Beginners)
*Jab: 30 seconds alternating hand
*Cross: 30 seconds alternating hand
*Hook: 30 seconds alternating hand
*Uppercut: 30 seconds alternating hand
*Skipping: 30 Seconds
Rest for 2 minutes
Repeat 1-2 Times depending on
your level of fitness
PAGE 13
Workout 2
*Jab/Cross: 30 seconds alternating hand
*Hook/Uppercut: 30 seconds alternating hand
*Jab/Cross/Hook/Uppercut: 30 seconds alternating hand
*Skipping: 30 Seconds
Rest for 2 minutes
Repeat 3-4 Times depending on
your level of fitness
PAGE 14
Workout 3
*Freestyle Shadow Boxing (combination of all the punches)
*Skipping: 30 Seconds
Rest for 2 minutes
Repeat 4-8 Times depending on
your level of fitness
PAGE 15
Although many people skip cooling down after a workout, the cool down step is
probably the most overlooked piece of an effective exercise routine.
The benefits of cooling down are just as important as the warm up period but bring
you different benefits than the warm up routine.
During an aerobic exercise routine you are working your heart within your target
heart rate zone.
The main purpose of cooling down is to bring your breathing, body temperature and
heart rate back to normal slowly.
During the cool down routine you are allowing the blood to properly redistribute
itself to the heart.
This redistribution helps rid the muscles of lactic acid which can build up around the
muscles during an aerobic workout.
If you stop your aerobic exercise abruptly and do not cool down, the blood can pool
up around your muscles in the legs.
This can cause insufficient blood flow and oxygen to the brain giving you a light
headed and dizzy sensation. Dizziness, nausea and feeling worn out are common
symptoms of an improper or no cool down period.
The Cool Down
Jogging on the Spot
2 x 2 Minutes Jogging
PAGE 16
Star Jumps
2 x 2 Minutes Jogging
Squat Thrusts
2 x 2 Minutes Jogging
Followed by some light strecthing if required
PAGE 17
Claire Aves is a personal trainer, boxer, MMA and
wrestler. She offers personal training in Kent & London,
and online via her website
www.claireavesfitness.co.uk. Specialising
in fitness, fat loss, pre & post natal
training for women.
For more information contact
claire@claireavesfitness.co.uk
make sure to follow claire on facebook,
twitter & yourtube for fitness,
training and diet tips
PAGE 18