Tone up your abs, arms, and thighs with the Bob and Punch move from Fitness Boxing by Andreas Riem and Michael Kleymann ($17.95; Meyer & Meyer Sport).
1. Stand with your feet shoulder-width apart and your right foot slightly in front of your left. With your arms bent, hold a 1- or 2-pound dumbbell (you can work up to using heavier weights) in each hand near your chin.
2. Squat slightly and twist your torso to the right, as if you’re avoiding a punch. As you stand up, twist your torso toward the front and extend your right arm at shoulder height, palm facing down. Bring your hand back to your chin and squat to repeat the move.
3. Do 10 reps with your right arm, and then switch sides and do 10 reps with your left arm. Do 3 sets, 2–3 times per week. You’ll see results in one month.
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Comments (1)
Boxing is an excellent way to get into shape and even more fun and effective on a heavy bag. Add some kicks and you’ll get a full body workout.
BTW adding more than 1-2 lbs. of weight in your hands is not advisable. Throwing a punch is a cooordiated effort. The additional weight will change your natural movement and also affect the orientation of this ball and socket joint. This could lead to joint inflamation and rotator cuff injury.
The real benefit of boxing and kickboxing workouts comes from the aerobic, anerobic and muscle toning qualities of it’s movement. This is best accomplished with resistance bands or a heavy bag.
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