BALAZS BOXING NEWSLETTER

Welcome to 2006! Maybe you received some great new toys for the holidays. A new Heavy Bag, a skip rope or some bag gloves. And you've made that resolution to use them and get fit. Now where do you begin? Here is a simple 35-minute all encompassing workout that will get your new year off to a fit start!

Fitness Boxing "Resolution" Workout:

If you are new to boxing take a few moments to review some of the basics. Check out the In the Gym section for a complete introduction and all our archived newsletters. Then come back and step up to the i-Box "Resolution" Routine.

This workout, after the warm-up and some aerobic conditioning, follows a traditional boxing training format of three minutes of exercise followed by one minute of rest per "round". For the last 30 seconds of each round try to increase your intensity. During the one-minute break between rounds, remember ACTIVE rest; sip some fluids, walk around, and let your heart rate drop but don't sit, or lie down. Real boxers always keep moving when they're training, even when they are resting. So let's get to it…

Warm-Up: Shadow Boxing - 4 min.

Start shadow boxing by assuming the basic boxer's stance, then step, move forward, back, and side to side in small, quick steps. Use a mirror to examine your stance, hand position, and punching mechanics. Next, incorporate a couple of jabs with each step, throwing a left jab you step in with your left leg. Go slow at first to ensure proper execution, then try throwing straight rights. After a minute or two, begin to throw punches at an imaginary opponent. Throw two or three jabs and combos, back off and repeat. Concentrate on proper form, not speed or power.

Cardio/Aerobic Conditioning: Skipping Rope - 9 min.

Jumping rope will improve your footwork and foot speed and enhance your stamina and endurance; this makes it a fundamental boxing workout requirement. Bounce lightly on the balls of the feet and vary the footwork. (For more details check out the August 2004 newsletter.)

You may find it difficult to skip mistake-free for 60 seconds, so take a break with side swings: Spin the rope at either side of your body while you keep jumping in place. Try to keep moving for the entire warm up period.

Now that you're warmed up, grab your gloves and get ready to hit the heavy bag! (It's best to put your hand wraps on before you start your workout, so you don't cool off after skipping)

ROUND 1: Heavy Bag - Jab and Move - 3 min / 1 min rest

Stand an arm's length away from a bag and start popping it with a few jabs. Snap your punches quickly then take a few small steps clockwise, gliding around the bag. Throw some more jabs and move in the opposite direction. If you are throwing sharp quick punches the bag should not be swinging too much.

ROUND 2: Heavy Bag - Combinations - 3 min / 1 min rest

Pick up the pace and step closer, start landing combos like the double jab, triple jab, one-two (a left jab followed by a right punch), and one-two-three (left jab, right punch, left hook). Move and circle the bag. Your legs get you into punching range. Punch and get out.

ROUND 3: Heavy Bag - Tempo - 3 min / 1 min rest

The goal of this round is "tempo" punching. Keep your knees bent and hands held high. Pivot with your shoulders and torso to throw a punch. The lighter and faster you punch, the more you'll get out of the drill. Every 30 seconds, try throwing a quick flurry of punches for 5 to 10 seconds then go back to jabbing and moving.

ROUND 4: Heavy Bag - Speed and Power - 3 min / 1 min rest

By the fourth round you should be ready to put speed and power together for the most intense three minutes of the workout. Start with a left jab and a right overhand. Stick & move! Land your combo and then move. Step closer to land another combo, then spring back outside of your imaginary opponent's reach. Concentrate on hand speed more than power. Finish it off by punching nonstop for the last 30 seconds.

ROUND 5: Speed Bag - Hand Speed - 2 rounds x 3 min / 1 min rest

Hitting a speed bag properly takes time and practice but, it will improve your timing and reflexes. Stand square with the bag, about 18 inches away. Hold your fists up by your ears, strike the bag with short, slow circular motions. Strike the speed bag straight on with your knuckles. Hit the bag 4 times with one fist and 4 with the other, maintaining a consistent rhythm as you alternate sides. Let the speed come naturally.

ROUND 6: Shadow Boxing - Cool Down - 5 min.

Cool down by throwing short, easy jabs and punches while staying light on your feet and moving around. Watch yourself in the mirror and work on proper technique as your heart rate gradually comes down.

Cool Down: Stretching - 5 min.

Stretch out all the major muscle groups.

Feel free to shorten or lengthen any round of the workout to suit your current fitness level. Knock yourself out in 2006!

If you generally do your workouts in the evening, you can maximize your body's fat burning capability each and every day by performing your cardiovascular training in the morning before you eat breakfast. Your body will have very little carbohydrate energy to burn since you haven't eaten anything yet, so you'll be burning through that unwanted body fat for energy!

Eat a healthy breakfast after your morning cardiovascular training, and you will have kick started your metabolism for the entire day. This is a great way to shake things up a little, if you feel you've reached a training plateau.

Balazs Inc. announces the release of its latest product, the i-Box Speed Bag Platform for home gyms. Read all about the exciting new product on-line.