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    Featherweight Fitness

    Featherweight Fitness

    Don\’t feel like hitting the gym? Get the benefits of a boxing workout with these at-home exercises.

    Boxing for fitness is not only a great workout, it’s also a lot of fun. There’s no need to step into a boxing gym to get a great sweat going; your own living room or backyard will suffice. This at-home boxing workout can be done with very little equipment. So let’s get started!

    Warm-up

    5 minutes

    Go through each exercise once.

    Twist

    Twist
    1 minute

    • Stand with feet hip-width apart and hands by your face, making two fists.
    • Engage your core and twist from side to side, keeping your feet planted into the floor and twisting from your waist.

    Twist with Punch

    Twist with Punch

    1 minute

    • Adopt the same stance as for the Twist.
    • Instead of keeping your hands by your face, punch your arms out in front of you and cross your body.

    Boxer’s Skip

    Boxer\'s Skip
    1 minute

    • Stand with feet hip-width apart, arms by your side.
    • Imagine you’re holding a jump rope (or if you have one, use it). Skip from side to side (like a slalom skier) as you jump rope.

    Side to Side Lunge

    30 seconds

    • Stand with feet as wide apart as possible, toes facing forward.
    • Reach one arm to your opposite foot—trying to touch your foot.
    • Bend the knee on the side you’re reaching toward.

    Arm Circles Forward

    30 seconds

    • Stand with feet together, arms out to your sides and parallel to the ground.
    • Make large circles forward.

    Arm Circles Backward

    30 seconds

    • Stand with feet together, arms out to your sides and parallel to the ground.
    • Make large circles backward.

    Rear Lunge

    Rear Lunge
    30 seconds

    • Standing with both feet together, reach one leg behind you and bend your knee toward the ground.
    • Step back, and then reverse your legs.
    • Reach arms over your head as you bend down.

    Workout

    You will need two sets of dumbbells, one heavier and one lighter. Weights do not need to be extremely heavy; you’re looking for tone, not intense strength. You may also like to use a mat for floor work.

    Do 1 set of each exercise; after completing them all, repeat the circuit 2 to 3 times.

    Jump rope

    Jump Rope
    2 to 5 minutes (work your way up if you can’t do 5)

    • Do straight up and down jumps without stopping.

    Muscles worked: cardiovascular focus; also works legs and arms

    Punching

    Punching
    6 minutes of jabbing, uppercuts, and crosses

    • Alternate arms for each punch— 30 seconds on each arm.
    • Do 1 cycle, and then repeat.

    Stance for punching:

    • Stand with feet shoulder-width apart, then step forward with left foot; place right foot at 45 degree angle.
    • Place weight on the balls of your feet, knees slightly bent, fists at cheekbone level.
    • Jab—punch forward with a slight turn of the hips—for 2 minutes.
    • Uppercut—push upward and slightly across with your arm, with a turn of your hips—for 2 minutes.
    • Cross—push from your rear hand across your body—for 2 minutes.

    Muscles worked: cardiovascular focus; also works legs, arms, and core

    Goblet Squat

    Goblet Squat
    45 seconds

    • Hold a heavier dumbbell in front of your chest, feet a little wider than hip-width apart.
    • Keeping core tight, slowly sit back in a squat position.
    • Squeeze your gluteals and stand back up.
    • Repeat.

    Muscles worked: gluteals, quadriceps, hamstrings, and shoulders

    Chest Press

    Chest Press
    45 seconds

    • If you have a bench, lie flat; otherwise lie on the floor.
    • Place dumbbells in hands and reach arms up with hands parallel to your chest.
    • With palms facing forward, slowly drop your elbows toward the floor—don’t go past your chest.
    • Reach back up and repeat.

    Muscles worked: pectorals and triceps

    Crunches

    Crunches
    60 seconds

    • Lie on your back with hands cradling your head; relax your head and neck.
    • With feet on the floor, engage your core and slowly lift up about 3 in (7.5 cm) from the ground.
    • Hold for 5 seconds, then slowly release.
    • Repeat.

    Muscles worked: abs

    Barbell Deadlifts

    Barbell Deadlifts
    45 seconds

    • Holding a dumbbell in each hand; stand up tall with feet hip-width apart.
    • Keeping core tight and legs straight, slowly bend forward without rounding your back—hinging from your hips.
    • Let your arms hang in front of you.
    • Slowly come back to standing, maintaining your posture.
    • Repeat.

    Muscles worked: gluteals, quadriceps, hamstrings, shoulders, and abs

    Push-ups

    Push-Ups
    45 seconds

    • Get down on the floor on your hands and knees, with hands underneath your chest (the wider you go, the easier the exercise).
    • Keeping back flat and core engaged, slowly lower yourself toward the floor, keeping your eyes down.
    • Slowly bring yourself back to starting.
    • Repeat.

    Muscles worked: pectorals, triceps, lower back, and abs

    Plank with Knee Pulls

    Plank with Knee Pulls
    60 seconds

    • Get into push-up position (plank).
    • Holding your plank, pull knees one at a time toward your chest, keeping your back flat and core engaged.
    • Muscles worked: abs, lower back, and shoulders

    Standing Shoulder Press

    45 seconds

    • Stand with feet parallel, hands by your shoulders holding a dumbbell in each, palms forward.
    • Engage core and push hands up and together, over your head.
    • Release down slowly back to the starting position.
    • Repeat.

    Muscles worked: shoulders and triceps

    Burpees

    Burpees
    30 seconds

    • Stand tall with arms over your head.
    • Squat down and put your hands on the floor, then jump your feet back behind you.
    • Stay strong through your core, then jump your feet back toward your hands.
    • Jump up straight with your arms over your head.
    • Repeat.

    Muscles worked: cardiovascular focus; total body

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