How has the summer treating you? Are you getting fit? Or are you still looking for something to get you into the shape of your life? Whether you've got it going on, or still need to find it, let Balazs Boxing and our friends Andy and Jamie Dumas be your partners to reach ideal fitness. In this issue, we feature some exclusive tips from Andy and Jamie's new book, Knockout Fitness published by Skyhorse Publishing. This exciting new book features dozens of tips and workouts that show readers how to boost stamina, strength and agility using boxing skills.

"Knock Yourself Out!"® The Balazs Team

Form and Technique: Revisiting the Basics

How to Jump

It is always a good idea for any workout to start with proper form and good technique. Whether you are just beginning to jump or you are performing an array of masterful foot and arm movements, there are a few do's and don'ts.

• Jump only an inch or two off the ground. 
• Keep your knees slightly bent.
• Land softly on the ground, rolling through the balls of the feet in order for the legs to absorb the impact.
• Keep the jumps in control with the torso upright. Do not allow the body to lean forward nor backward.
• Initiate the action of the turning of the rope at the wrist, with little movement at the shoulders or arms. (A proper weight of rope will assist in reduced shoulder and arm movement)
• Keep the shoulders down and relaxed.

Common Mistakes and Training Tips:

Always consult your Physician before starting an exercise program.

No matter what age or fitness level, everyone can benefit from developing or enhancing your balance.

Here are three basic balance drills:

1. One leg stance while performing bicep curls.

   This engages all core muscles, works upper arms and forearms. While holding 5 - 12 pound dumbbells in both hands, stand on one foot and perform one set of 10-12 bicep curls. Change legs and repeat. To increase difficulty, perform curls alternating one arm curl then the other arm. Keep your body in control and foot off the floor. Repeat, standing on the other foot.

    

2. Single Leg Squat with Stability Ball.

   Place a stability ball between the wall and your back, lift one knee to your chest and perform 10 to 15 one leg squats. Repeat with the other leg.

    

3. 1-Leg Hover Step-up.

   To perform the Hover Step-up, stand sideways on top of a sturdy aerobic step about 6-10 inches tall. (Make sure you are facing the long dimension of the step.) Take one led and dangle it off the side of the step. (You can lower the step height to make the movement easier.)

   end your knee and slowly lower your body until the dangling foot is just above the floor. Pause for a second before you press back up to a standing position. Keep your weight over your heel. Press your hips back behind you so the knee does not travel forward of the foot. If possible, perform the exercise in front of a mirror to be sure the knee is not wobbling to either side. To make this drill more challenging, hold a dumbbell in each hand.

Balazs Fitness introduces the newest addition to their commercial product line, the Balazs 362 Medicine Ball Rack and Medicine Balls. The "bullet proof" 11 gauge steel construction of this rack is perfect for any home gym or world-class fitness facility. Designed to be free standing or mounted to any wall, it can hold six medicine balls of any size. The rack can handle an entire range of ball weights, allowing for an almost infinite number of workouts using medicine balls. New Balazs Fitness Medicine Balls are manufactured with top-grain leather, fully stitched for superb balance, feel and durability. Available now in weights from 2 lbs up to 12 lbs. Complete your home gym or workout facility with the new Balazs Fitness 362 Medicine Ball Rack and Medicine Balls!

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Always consult your physician before starting any physical exercise program. Balazs Fitness and Andy & Jamie Dumas assume no responsibility for the improper use of information contained within this e-newsletter.