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Are you ready to square off with the champion of total-body workouts? Prepared to burn calories, increase power and strength, sculpt muscles and transform your body? Then step into the ring with Total Knockout Fitness.
Martin McKenzie, coach and advisor to world and business leaders, celebrities and top athletes, and Stefanie Kirchner, nutrition and holistic health therapist, team up to share their highly touted program that has produced amazing results for some of today's highest-profile athletes and stars.
In this special package, you'll learn how to combine boxing, cardio, and cross-training to create a fast-paced program that works your entire body. With full-color photos, step-by-step descriptions of essential punches and combinations, and a DVD of workouts, variations and training tips, Total Knockout Fitness contains everything you need in order to begin the program and change your life.
You'll learn how to incorporate high-tempo movements and engage the core and upper- and lower-body muscles to burn fat and increase strength, flexibility, agility and cardiorespiratory endurance. And using rapid-fire moves, you'll not only tone muscles but also enhance mind–body awareness, reduce stress and boost energy levels.
Ideal for home or gym, with routines that can be performed solo or with a partner, the blend of boxing, cardio and cross-training is a fun and challenging yet unconventional program that works.
If you're ready to achieve that knockout body, look no further than Total Knockout Fitness.
Round 1 Equipment
Round 2 Knowing Your Opponent
Round 3 Tipping the Scales in Your Favour
Round 4 Warm-Ups
Round 5 Form and Footwork
Round 6 The Punch Precision
Round 7 Total-Body Training
Round 8 Flexibility
Round 9 Cardio
Round 10 Weight Loss
Round 11 Toning and Shaping
Round 12 Strength and Power
Round 13 Going the Extra Round
Martin McKenzie is a celebrity personal trainer, boxing consultant and top performance coach. He is also managing director of Fight Fit Training and Development Limited, a unique company delivering high-energy boxing for fitness classes and accredited courses, workshops and franchises for fitness professionals. The workouts featured in this book are part of the outstanding Fight Fit training systems and have been enjoyed by thousands worldwide. As the result of its success, Fight Fit Training and Development Limited has expanded throughout the United Kingdom. McKenzie has worked with elite athletes from various backgrounds such as boxing, mixed martial arts, and rowing. He has spent many years working with the UK’s most exclusive clubs to enhance their approach to overall fitness and health. He has also worked with the UK government and health ministers to help tackle the global epidemic of obesity.
McKenzie’s frameworks for progressive change have put him in high demand in many sectors, industries and organizations – all wanting a specific design or system to help them change or transform their services. His personal passion in staying healthy and active – mentally and physically drove him to assist in the evolution of the fitness industry. From advising and assisting the government on the change for life program, where the focus was on creating healthy hearts and minds, to designing nutritional and fitness based programs for many of the top health club chains by his focus on the mind, McKenzie has been able to achieve rapid and long term transformation for individuals and collectives. McKenzie’s change and transformation approach has been in demand by many celebrities and leaders in various sectors.
Stefanie Kirchner is a respected holistic health practitioner, lifestyle coach and nutrition therapist and runs a private practise at the prestigious Harley Street in London. She designs unique lifestyle and healthy diet programmes for her clients, including top athletes and celebrities. Stefanie also consults charitable organizations on their development of international food campaigns and the promotion of a healthy lifestyle.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/99se_660W_Main.jpg
This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101se_600W_Main.jpg
Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/100_1_100_2_600_Main.jpg
Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/101ph_600W_Main.jpg
Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/117ph_600W_Main.jpg
Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/119ph_600W_Main.jpg
Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art1_600W_Main.jpg
Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
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See more great workouts in Total Knockout Fitness.
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Footwork
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork! Footwork refers to the specific movement of the feet; good footwork allows you to move in all directions quickly and smoothly and is the foundation for throwing accurate punches. With good footwork you will burn more calories and be able to change direction very quickly. It improves your balance, giving you a lot more speed, power and accuracy with both single punches and combinations. Balance is critical in boxing, and an integral part of balance is footwork. Bad footwork will put you off balance resulting in weaker punches.
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This section explains how to integrate footwork skills into your stance and guard to improve your technique as well as your speed, agility and flexibility. In addition, one of the main outcomes of good footwork skills is being in the flow of punching on the move, which maximises your reactivity, speed and flow of movement (we'll discuss this in more detail later in this round and in round 7). Good footwork is also critical in power generation because you can punch without losing your balance.
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Once you understand these key things about balanced footwork, you have the basics to avoid injury and begin to move with speed and precision. The next section addresses moving in specific directions to burn calories and solidify the boxing basics.
Moving Forwards and Backwards
When throwing punches, moving forwards gives you more impact because your body weight adds to the power of the punch. If an opponent is advancing you, you may want to move backwards and throw punches while doing so. The force that propels the movement always starts form the opposite foot to the direction in which you are about to move. When you are moving forwards, the push comes from the back foot. The front foot moves first (see figure 6.3a) and the back foot follows an equal distance (see figure 6.3b). When moving backwards, the push comes from the front foot. The back foot moves first (see figure 6.4a) and the front foot follows an equal distance (see figure 6.4b). Just remember, whether you are moving forwards or backwards, to keep your steps at a normal walking pace. Practise moving forwards and then backwards until you feel confident in the movement. It may take a while.
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Moving Side-to-Side
In boxing for fitness, lateral (side-to-side) movement is good for activating the adductor and abductor muscles as you are pushing off the balls of your feet. In professional boxing you can throw a wider variety of punches and punch combinations with a higher potential of penetrating your opponent's guard. The side-to-side movement is also used when counterpunching or trying to avoid incoming shots from an opponent. Generally, orthodox (right-handed) boxers prefer to move to the left side because it is the most natural movement as they push off the right leg and slide to the left. This is because the left foot is much closer to the opponent. Left-handed boxers usually prefer to move to the right side. Always remember that the push comes from the opposite foot to the direction in which you are about to move. If you are moving left, the push comes form the right foot. The left foot moves first and the right foot follows an equal distance. If you are moving right, the push comes from the left foot. The right foot moves first and the left foot follows an equal distance (see figure 6.5 for a view of the side-to-side movement going left). The back foot functions as the power driver, allowing you to push forwards in fast attack. Note that your front foot always needs to remain towards your opponent. At the same time it needs to be in line with the target. Practise this until it is second nature. It will keep you one step ahead in your Total Knockout Fitness programme.
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Learn more about how footwork impacts your fitness level in Total Knockout Fitness.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Total Knockout Fitness Punches
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let's get started!
Jab
The jab is delivered with the arm that is above the lead foot, or the arm nearer the target. This means that if your left foot is the lead foot, you will deliver a jab with your left arm, and if your right foot is the lead foot, you will deliver a jab with your right arm. In boxing, the jab is a quick and explosive punch mostly used to distract the opponent, keep distance, set up for a punch combination and defend from an opponent's attacks. It is also used to build up the attack and keep the opponent guessing where the boxer is going to punch. You could say that a boxer with no jab is like a basketball player who can't dribble.
In boxing, just as in any other sport or activity, it is vital to start from the ground and work your way up step by step and bit by bit. A solid jab is the foundation of good punching technique that will get you fit and in shape. Getting the jab technique right and using the Total Knockout Fitness exercises featured in this round (which include both single and combination punching) will allow you to move on to trickier boxing for fitness skills and ultimately advance your fitness level.
If you are right-handed, to execute the jab, start from the midlevel guard and upright stance position (see figure 7.1a). Keep your chin down to avoid holding your head too high. Push down and twist off the ball of your left foot to start the movement. With your lead hand, extend your arm almost fully and twist your arm in a corkscrew motion just before completion. This means that halfway through throwing the punch forwards, your forearm rotates in the last quarter of the movement so that your thumb is facing the floor when the punch is completed (see figure 7.1b). At the contact point, make sure your elbow is still soft and that you your shoulders are relaxed. The rotation of the forearm will give you the snap you need for a good punch. The nonpunching hand stays in guard position throughout. After making contact, quickly return to the starting position.
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Multiple Jabs
In boxing, in addition to being a range finding punch, the jab is a good defensive punch. In fitness, it is a good setup punch for the cross and improves the strength and endurance of the shoulder muscles. If you are not a professional boxer, throwing the jab three times to one cross is a great way to build strength in your weaker arm. It builds endurance and strength and energizes the neuropathways and motor skills in that arm. Using your weaker arm to jab three times to every jab with your preferred arm will increase the signals sent from the brain through the neuropathways to the weaker arm, making it more active. As a result, you may find that everyday activities (e.g., picking up shopping bags) carried out with your weaker arm are much easier. Increasing strength in your weaker arm can also help balance your body so that it is not so one-sided.
To throw multiple jabs, begin in the upright stance and midlevel guard position. Start throwing jabs, gradually building up your speed. Focus on getting a sharp, clean punch, finish and come back to the stance and guard position, wait two seconds and then throw the punch again.
Note that the nonpunching hand is on guard at all times. Try throwing three jabs at one time; then throw three more jabs at a faster speed, and then five jabs (this 3-3-5 sequence is a typical recurring training method in the Total Knockout Fitness programme). Practise multiple jabs as prescribed here until you feel confident throwing a jab using the correct technique.
Jab Twist
The jab twist builds endurance in the forearms and triceps and can increase joint stability by strengthening the elbow and shoulder joints. Start in the midlevel guard and upright stance position. Try the jab technique with a twist by pushing through from the ball of the foot, twisting, and rotating through to the hips, shoulder and fist. This is a movement pattern through which the energy is transferred from the ground up as the body rotates around the central axis. You should be able to feel how this twist, or snap, improves your punch power when throwing a jab. Try to feel your shoulder being thrust into the punch. Remember whipping a towel at your friends when you were a kid? The jab is just like that towel. Always remember that you are aiming for a quick, straight and precise jab; this snap will give you the extra bit to perfect your technique. See figure 7.2 for an example of the jab twist.
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Learn more punches and how to integrate them into your workout in Total Knockout Fitness.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Total Knockout Fitness Ultimate Cardio Booster Workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session. So here we go—let's boost your cardio level once and for all!
If you are a beginner, it is best to start with the basic ultimate cardio booster workout and move to the intermediate workout after two weeks and then to the advanced workout. If you already have an established fitness routine, start with the intermediate and then move on to the advanced workout.
Basic Ultimate Cardio Booster Workout
The goal of the basic workout in figure 10.1 is to kick-start your cardiorespiratory fitness with an intense routine that will also tone your arms, glutes and legs. If you are new to exercise or have not exercised for a while, this workout is a great way to get you started on increasing your cardio level.
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Intermediate Ultimate Cardio Booster Workout
The goal of the intermediate workout in figure 10.2 is to take your cardiorespiratory fitness to the next level by making your body work harder and thus burn more calories. If you have tried the basic cardio booster workout and feel that it does not challenge you enough, or if you already have a sound level of cardiorespiratory fitness, the intermediate cardio booster workout will be just right for you.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/160art2_600W_Main.jpg
Advanced Ultimate Cardio Booster Workout
The goal of the advanced workout in figure 10.3 is to super-boost your cardiorespiratory fitness. This workout, with its slightly more challenging drills, is for you if you already have a high level of cardiorespiratory fitness and want to take it one step further.
If you want to take your cardiorespiratory fitness even further, you can integrate other sport activities, such as running, into your cardio workout. For example, you can include an 800-metre interval in your workout routine regularly to give your cardio an extra boost.
Start with a three-minute warm-up combination of jogging, hopping and short sprints. Then move on to three 45-second to 1-minute intervals at medium intensity, with one- to two-minute rests between them. Follow this with three 25-second intervals at high intensity, interspersed with 30-second rests, and jog back to the starting point after each interval. End with a slow two-minute jog to cool down. For best results, perform two interval training sessions per week.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/101/161art_600W_Main.jpg
See more great workouts in Total Knockout Fitness.
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