this issue, our summer beach body preparation continues. The
Target Mitt drills will get you and a workout partner sweating,
burning calories and having fun. In the Fitness Tip, we discuss
leg-strengthening exercises that are sure to shape your thighs and
glutes. Finally, in "Ask the Trainer", Andy and Jamie
counsel a reader on what's most important thing in a work out-
making sure its one you'll want to do!
The Balazs Team - Knock Yourself Out!
#30: Advanced Target Mitt Drill: Target Mitt Sprints
|Here is an advanced drill
to finish off your boxing workout. This is a speed drill designed to
give your muscles one final blast before you cool down.
Puncher: Address your partner straight on,
with knees bent, leaning slightly forward on the balls of your feet.
Get ready to deliver a fast series of punches starting off with
straight lefts and rights. Remember to fully extend these punches.
You want to go for speed, not power, while maintaining proper form.
Without stopping, switch to hooks (left and right) for a short
sprint, finishing up with an uppercut sprint.
Catcher: Adjust your target mitts to
receive the punches and time the sprint intervals. Have your partner
throw their straight lefts to your left mitt and straight right to
your right mitt. For the hooks, remember to catch their punches with
the same hand they throw, i.e. catch the right hook with your right
hand. For catching uppercuts, you partner should cross over throwing
their right uppercut to your right target mitt and so on.
Sample sprint interval:
Straight punches - 20 seconds
Hooks - 20 seconds
Uppercuts - 20 seconds
Have your partner go though the sprint sequence
twice without a break, before you switch partners. Start with
20-second sprints, eventually working you way up to 30 or 40 second
This is an advanced drill. Make sure you are
thoroughly warmed up.
|Andy and Jamie's Health
and Fitness Tip: Training Your Legs - Lunges
|Lunges are a great exercise for
strengthening the thigh and buttocks muscles (quadriceps,
hamstrings, gluteus). The will shape your backside, core and define
your thighs to look great all year round.
Lunge Version # 1: Alternating Lunges:
To begin, stand with your feet about shoulder width apart. Place
your hands on your hips or have them hang by your sides and your
point your toes straight ahead. Begin the lunge by stepping about
forward with your left leg about 2-3 feet. The shorter the step the
easier the lunge with be, so if you are a beginner take short steps
and increase them as you improve. Bend your left leg and lower your
body until your right knee is about 3 to 4 inches from the ground.
The lower your go the harder the lunge will be; if you are a
beginner keep your knee about 12 inches off the ground and as you
improve. Step back with your left leg and return to your starting
position. Keep your back and abdominal muscles tensed throughout.
Repeat the process only with your right leg stepping forward.
Alternating each leg during the workout.
This exercise should be done slowly and completely
in about three to five seconds. Keep yourself steady throughout the
exercise. Once you are comfortable with lunging, you can increase
the intensity by using dumbbells, other free weights or medicine
Lunge Version # 2: Single Lunges:
Begin each repetition by leading with the same foot until the
set is finished. For the next set of repetitions, begin by leading
with the other foot. Keep your back and abdominal muscles tensed
throughout. When you step, your knee should stay directly above the
ankle, and ideally finish the downward motion when your thigh and
calf form a 90-degree angle.
No matter which version of the lunge exercise you
are performing keep your midsection firm. Don't hold your breath.
Remember to breathe smoothly. Just keep your abs tight to help
support your lower back.
Beware of knee injuries. If you have knee injuries
always make sure you check with your doctor before performing your
|Ask the Trainer:
|"I'm 36 and just getting
back into fitness. What is the best type of aerobic activity and
when is the best time to workout?"
Simply put, the best aerobic exercise is the one you will do! The
best time to exercise is when you will do it! Make sure your choice
of exercise fits with your lifestyle and life, and the workout time
fits best in your schedule. If you are not an early riser, trying to
work out in the morning could prove disastrous. Make your chances of
success the highest possible by making the workout fit your existing
life schedule. Then as you develop the habit and enjoy working out,
you can start to change your schedule around working out and your
Aim for a minimum of 3 sessions per week for at least 30 minutes
of aerobic training. Low impact fitness classes, walking, jogging or
biking are great ways to get back in the swing of things. In the
beginning it's more important to be consistent and have fun! Allow
your fitness level to improve gradually and the habit to form and
you'll find yourself wanting more.
- Andy Dumas
Send your questions for Andy to info@BalazsBoxing.com
i-Box: The One-Two Punch DVD
GS0135 Balazs Combo Boxing Gloves
Balazs Heavy Bags
|Balazs Inc. 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 Inc. and Andy & Jamie Dumas
assume no responsibility for the improper use of information
contained within this e-newsletter.
Balazs fitness tips are endorsed by the World