#18 Let's get ready to rumbleThis is a featured page


Firstly, I would like to apologise to everyone for a fitness tip not going out last month, I thought it would be unnecessary given everyone was already be getting enough exercise running away from the giant moths that have invaded Sydney. To make up for it I have made this month’s tip a bit longer.

This month I will cover the most popular type of training I ever do as part of my personal training sessions…boxing. Before I start this tip I would like to include a disclaimer – I do not advocate violence in any way – make sure the only thing you are hitting are shadows, pads, or bags…because “Australia says no”.

Have you ever seen a fat boxer?

Umm ok...let me rephrase that…have you ever seen a fat boxer outside of the Super Heavyweight division?

No…of course you haven’t…because boxers are some of the fittest athletes in the world. I’m guessing not getting knocked out cold due to fatigue is probably good motivation for them.

So why are boxers so fit?

Follow these instructions:
  1. Stop what you are doing right now and stand up
  2. Start shadow boxing as fast as you can for three minutes
  3. Rest for 30 seconds, then repeat 12 times
  4. Still standing? Didn’t think so
  5. Now imagine someone throwing punches at you while you are doing that!
How can you incorporate boxing training into your fitness regime?

Skipping rope (ever seen Rocky?)

Even though you may not have done this since you were 7 years old, it is one of the most effective cardio workouts you will ever do. It works the whole body and is higher intensity than running. Most people who can run 20 minutes cannot skip rope for 20 minutes.

It also keeps you light on your feet. When you think about it boxing is a lot like ballet in this respect, only there is no music and the dancers hit each other.

Moving on.

I often take a skipping rope away with me when I travel, as it is one of the few cardio workouts you can do in a hotel room (there is probably a joke there but I refuse to do it).

A few tips for skipping rope:
  • Buy a hard rope not a soft one – you will be able to skip faster
  • Small hops, not big jumps as they will wear you out faster
  • No windmills, the arm movement should be all in the wrist
  • Alternate between hopping on both legs to alternating legs
  • If you want to look like a real tool you can get skipping ropes now that count the number of jumps you do.

Rock hard abs

Boxers have great abs because they have to. Did you know Houdini was killed after being punched in the stomach as part of his act? Undoubtedly his final disappearing act.

There are too many ab exercises boxers use in their training to cover in this tip so I will only cover two (and one of them won’t be the exercise where you drop a medicine ball on your abs from a great height - I don’t think that one will catch on)

  • Crunch Punch (patented by Chris Maloney 2007)
I covered crunches in a previous tip. The variation this time is at the top of your crunch you throw three shadow punches, left, right, left, before you return to the starting position, then repeat but this time at the top throw right, left, right at the top.

This is great for the abs because it causes you to pause at the top of your crunch, maximizing your effort, and the punches make you twist a little which brings in your obliques or love handles

  • Lower ab throwdowns (you will need a training partner)
Lie on your back with you training partner standing over you, your head between their feet. Grab their ankles and keeping your back on the ground put your legs straight up in the air so you are in a 90 degree angle at the hips.

Get your partner to grab your ankles and throw your legs (do not bend your knees) towards the ground. Your job is to stop them hitting the ground by using your abs, then return them back to 90 degrees, and repeat. They can throw your legs at angles to bring in your obliques.

This is very effective for targeting the troublesome lower abs, but avoid this if you experience lower back pain.

  • Punching like you mean it
There are a few ways to easily increase your punching power which will also give you a more efficient and effective workout

  • Aim 6 inches beyond your target By aiming beyond your target, be it a focus pad or a punching bag, you are effectively punching through instead of punching at, which due to the laws of physics means you will hit a whole lot harder
  • As Elvis said, it’s all in the hips Surprisingly, most of the power in a punch comes from the hips and not the arms. To maximise this, start your punches with your hips. For example, if you are throwing a right punch, in one smooth motion twist and open your hips up to the left first then follow through with your right arm. This hip movement is another reason why boxers have great abs.
Well that is about it for this month. Before I forget you can also try kick boxing for a great all body workout, but I refuse to talk about it after a personal training client missed the pad one time and kicked me when no man wants to be kicked.

If you need some more boxing motivation check out my favourite online ad of the year

Til next month

Chris

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malonchr
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