June/July 2009
Andy and JamieHow 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


Knockout Fitness Tip #1: Jumping Rope for Fitness 
Jumping rope will help you, in the eternal words of Muhammad Ali, "Float like a butterfly; sting like a bee." It improves agility and fluidity, lateral movement, explosiveness, hand and foot speed, and timing - not to mention aerobic conditioning benefits.

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:

Common Mistake: Your feet keep getting tangled in the rope. 
Training Tip: Your hands should be held low, close by the side of your body with the elbows tucked in near your waist. Use only your wrists and forearms to rotate the rope, not your shoulders. Keep your eyes straight ahead. Looking at your feet can stress your neck muscles and changes the arc of the rope.
Common Mistake: Staying in one place during the workout.
Training Tip: Boxer's are always moving. Once you have the basics down, move around, and mix up your footwork.

Always consult your Physician before starting an exercise program.

Andy & Jamie's Fitness Tip: Balance Training for Overall Performance
Balance training improves overall performance for all sports. Dynamic balance training combines the strength component of training with the endurance component of training resulting in functional training.

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.

New Product Alert!

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!

Balazs Fitness publishes the "BALAZS BOXING E LETTER" monthly.

We hope you enjoyed receiving this mailing. However, if you would not like to be included in future Balazs Boxing mailings, please respond to this email with "remove" in the subject line.

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.

Endorsed by the World Boxing Council
Balazs fitness tips are endorsed by the World Boxing Council.