Saturday, June 29, 2013

Little Lady... Big Punch

Core:
Many people make the mistake of thinking that core strengthening begins and ends with the abdominal muscles. The core actually consists of the entire circumference of the middle of your body. This includes: The Abdominals, The Obliques, and The Lower Back. Neglecting the strengthen the Core in its entirety can result in discomfort AND in injury due to imbalance in strength. Always remember: As you strengthen your Abs, mix it up with some Oblique and Lower Back.
Boxing Cardio: I'm a huge fan of pairing Core with Cardio. I usually do the Core workout first. When I do that, the muscle fatigue caused by doing core first REALLY highlights the use of your Core in Boxing Cardio. By highlighting when and where your Core should be relaxing and contracting, the Client is much more attentive to the form being used with each punch! When you watch the video, I want you to note that the Client (Shippy) is NOT a large woman; however, by using the proper form, she is able to generate a GREAT amount of power onto the end of her punches!
PERSONAL TREYNER: Try This At Home


KettleBell: Weighted Oblique Sit-Ups


Resistance Band: Oblique Trunk Twists



Supermans: Lower Back Strengthening

KettleBell: Weighted Sit-Ups



Sunday, June 23, 2013

    Today's session was a Core & Cardio Workout. (Proper Core workouts consist of more than just abdominal exercises... Your Core is the whole circumference of the middle of your body and consists of your Abdominal Muscles, Obliques, and your Lower Back). Strengthening some areas of your Core while neglecting the others can lead to injury, imbalance, and future discomfort.
    We started with Core Exercises:
                                                   Leg Lifts/Raises (Lower Abdominals)



 KettleBell Crunches (Upper & Middle Abdominals),


 KettleBell Cross Crunches (Obliques),



Sit-Ups (Total Abdominal Region),

 Lying Scissors/ Bicycles (Total Abdominal Region),

Weighted- Seated Torso Rotation (Abdominal Endurance).

    We finished our workout with some Boxing Cardio. Boxing is a GREAT full-body workout as well as a way to kick-start your body into Fat-Burning Mode! Punching Power has very little to do with the size and/or the natural strength of the puncher... The power from a punch comes mainly from the use of proper technique! The short-version is: Punching Power comes from the ground up... In other words, your power comes from your legs and your core! Your elbows should stay connected with its power source (core) until the energy is gather from the ground, up through the legs, and to the core. Try the 30-second warm-up combination of Jab, Straight-Left (or Straight-Right for  you SouthPaws). Throw the combo nonstop for 30 seconds; then, take a 15 second rest and repeat! Don't worry... You'll receive the cardiovascular benefits even before you perfect your form! The key is to be active. The form and skill will grow with time and practice. The key is to get a little bit better every day!






Friday, June 7, 2013

Ladder Drills with Becky

High Knees

video

 Bear Crawls

video

The Ladder Drills develop coordination, timing, and the advancement of the "Fast Twitch" fibers in the muscles.

Wide Grip Push-Ups (Hands outside of shoulders)

                                               Close Grip Push-Ups (Hands Inside Shoulders)

KettleBell Butterflies

Training doesn't get more Personal