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 sprints.

This is an advanced drill. Make sure you are thoroughly warmed up.

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 balls.

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 leg exercises.

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