So today I want to put something fun together for all my readers who are interested in cutting fat. This is a 100 percent original circuit training routine that I created myself after getting bored with all the others. The others usually consisted of different bodyweight exercises such as squats, pushups, etc. This new boxing routine I am going to share is much more fun, it consists of shadow boxing, jumping rope, and other activities you might find more fulfilling.
How to perform the boxing routine:
This boxing routine is performed in a circuit. It will include six different exercises which you will perform for 20 seconds with only 15 seconds of rest in between. Once you have completed the last exercise in the boxing routine, you will rest for one minute and then repeat. The goal is to burn as many calories as you can and increase your physical conditioning by completing the circuit as many times as possible. As your conditioning increases using this boxing routine, you can cut the rest in between exercises down to 10 seconds to challenge yourself further.
This boxing routine is performed in a circuit. It will include six different exercises which you will perform for 20 seconds with only 15 seconds of rest in between. Once you have completed the last exercise in the boxing routine, you will rest for one minute and then repeat. The goal is to burn as many calories as you can and increase your physical conditioning by completing the circuit as many times as possible. As your conditioning increases using this boxing routine, you can cut the rest in between exercises down to 10 seconds to challenge yourself further.
All the exercises listed should be performed at a high pace in order to maximize results.
Boxing routine:
Shadow boxing- Dance around and throw punches as if you were in the ring with an opponent. Whether you are a pro boxer, boxer in training, or just someone looking for a fun way to burn fat, this is a great way to burn calories and get that heart rate up.
(Rest 10-15 seconds)
(Rest 10-15 seconds)
Jump rope- For beginners, jumping rope may be a little difficult to do without tripping over the rope a bit. Feel free to jump rope with an imaginary rope until you feel comfortable enough to jump with a physical rope at a high speed.
(Rest 10-15 seconds)
(Rest 10-15 seconds)
High Knees- This exercise should be performed at a high pace.
(Rest 10-15 seconds)
(Rest 10-15 seconds)
Crunches- Focus on performing as many crunches/sit ups as possible in your 20 second window. This will also help in strengthening your core.
(Rest 10-15 seconds)
(Rest 10-15 seconds)
Bobbing and weaving- Standing in a traditional fight stance with one foot in front planted on the floor and the other behind you on your toes with your knees slightly bent, dip down using just your knees and come up toward the right then repeat and come up toward the left.
(Rest 10-15 seconds)
(Rest 10-15 seconds)
Bag training- Pound away at the heavy bag with combinations for the last 20 seconds.
(Rest 1 minute)
(Rest 1 minute)
Repeat
Alternatives:
Alternatives:
If you do not have a heavy bag available I recommend adding an extra jump rope session.
The bobbing and weaving section can easily be replaced with a second round of shadow boxing.
The boxing routine for six pack abs:
What makes the boxing routine circuit so beneficial is a number of things. First of all, it can be performed from home with little to no equipment in just about 15 minutes or so. Second, you are using your muscles and unlike long slow pace cardio, you are not burning through your muscle tissue. In fact, you will not only burn fat but you will also put on some solid muscle in the process. There is one way and one way only to get the six pack abs of your dreams, and that is by cutting your overall body fat, period.
What makes the boxing routine circuit so beneficial is a number of things. First of all, it can be performed from home with little to no equipment in just about 15 minutes or so. Second, you are using your muscles and unlike long slow pace cardio, you are not burning through your muscle tissue. In fact, you will not only burn fat but you will also put on some solid muscle in the process. There is one way and one way only to get the six pack abs of your dreams, and that is by cutting your overall body fat, period.
Sponsored Links
0 comments:
Post a Comment