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Jabbing Your Way to Fitness!

By Gary Picariello

The sport of boxing has perennially suffered from bad PR. And why not? When you have two individuals squaring off in the ring with no headgear and 8- or 10-pounce gloves, it's hard to justify all those shots to the head and body that professional boxers take over the course of 12 rounds. On the other hand, the training that boxers are challenged with leading up to a match is finally getting the recognition it deserves. These guys are in great shape.

Think about it: during a typical boxing workout you can easily find yourself punching the heavy or speed bag hundreds of times in addition to shadow boxing along with a full regimen of old school exercises such as push-ups, sit-ups, and lifting weights. Now make each workstation on the circuit mirror one round of boxing. That means three minutes of intense activity and one minute of rest.

And in This Corner

The benefits of jabbing your way to fitness far exceed any risk of actually finding yourself trading punches in the ring. A combination of intense interval training coupled with eye-hand coordination is giving the boxing workout a new lease on life. Whether you're throwing combinations at the heavy bag or trying to keep your rhythm on the speed bag, you're actually improving your reflexes and motor skills in addition to burning calories. George Foreman would be proud of you.

Keep on Punching

Boxing gyms that are user-friendly for the man or woman looking to get into shape are easier to find than ever. Once you get that out of the way, a typical boxing workout, thanks to warriorpunch.com, can be accomplished in less than an hour. 

  • Five minutes of steady jump rope as a warm-up
  • Three minutes heavy bag work, rotating between 30 seconds of all-out punching and 30 seconds of “recovery” punching
  • Three minutes of speed bag work and cardio; alternate between 30 seconds punching with the speed bag and 30 seconds of jumping jacks
  • Three minutes of core work doing one minute of sit-ups, one minute of medicine ball oblique twists, and one minute of leg lifts
  • Three minutes of strength work, which includes one minute of medicine ball squats, one minute of walking lunges, and one minute of push-ups
  • Three-minutes of cooldown with a slow and steady jump rope

A three-month boxing workout cycle will do great things to your body that you never imagined, and you'll accomplish it without ever actually hitting someone -- or getting hit!

To learn more about your health, wellness and fitness, see your local chiropractor at the Joint Chiropractic in Woodbury, Minn.

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