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1,000-Calorie Boxing Cardio Workout from BJ Gaddour, former Men's Health fitness director.
According to my Apple Watch, I crushed 1,200 calories from this workout after doing the full 15 rounds. My heart rate was also consistently between 150-170 bpm. Now I'm 6'2", 225 lbs and calorie-burn will vary based on individual body size and fitness level. But the point is that this routine will give you a killer cardio workout and crush calories at a viral rate.
Please know that I'm just trying to show you what I do for my own conditioning since many of you ask me about that. But there are better people to learn how to box from, like my boxing coach Tony Jeffries. I'm still new to the game and learning more daily with a lot of work to do!
Perform each round for 3 minutes of work with 1 minute of rest between rounds. For all boxing drills, spend half the round (90 seconds) in a Southpaw stance and the other half in an Orthodox stance for training balance. You could also switch stances the next time you repeat the round.
ROUND 1: Tennis Ball Punches
Great for hand-eye coordination and punching form. It teaches you how to finish each punch with a clenched fist. Start slowly and gradually build up speed.
ROUND 2: Tennis Ball Footwork Dribbles
Unreal for improving your agility and footwork while incorporating hand-eye coordination. Make it harder by randomly adding punches or combos. Make your legs work harder by sinking your hips lower.
ROUND 3: Swings/Pushup Complex
This is an excellent push/pull sequence. Swings are also great for training the backside of your body and balancing he push-dominance of boxing. The added footwork and hand-eye coordination of this variation takes the cake. Do each move for 30 seconds with little to no rest between moves for 3 rounds for 3 minutes total.
ROUND 4: Jabs/Lead Hooks & Movement
This drill is all about using the jab to find the range and control your opponent. You can mix in some lead hooks too. Focus on staying bouncy and moving around the bag constantly.
ROUND 5: Max Power- Every Punch Counts!
Throw one max power punch at a time with a brief pause between punches to keep intensity high. You should average about 25-30 punches per minute at this pace. This is great for improving KO and aerobic power with repeated maximal fast-twitch muscle contractions.
That's 1 cycle. Do up to 3 total cycles for a 1-hour, 15-round cardio workout.
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