8 Minutes to Toned A full-body workout to tighten up everything
TIGHTEN UP JUST ABOUT EVERYTHING WITH THIS FULL-BODY WORKOUT BY TRAINER SOPHIE EVERARD
Karlie, Gigi, Kendall… Name any celeb with a smoking-hot body, and it’s likely she hit the boxing ring to hone it. ‘ere are many benefits to boxing,’ says UK trainer Sophie Everard, whose boxing HIIT workouts are a cult success. ‘It burns fat and boosts core strength.’ But you don’t have to glove up and hit the punching bag – Everard’s workout can be done at home with dumbbells and your own body weight. Add it to your gym routine – and prepare to get hooked.
STEP 1 Jab, cross
Targets Shoulders, chest, triceps, biceps, core 1
Get into boxing stance: stand with feet shoulderwidth apart, left foot forward with your feet at 45°. Hold both hands in front of your chin and below your ears to ‘guard’. (If you’re left-handed, it’s the opposite.)
Extend left arm to punch, and exhale. Lead with your knuckles. Retract hand.
Once hands are back in position, punch with the right hand. Pivot through the knee, turning hips and torso into the punch.
Retract immediately to guarded stance. Repeat for two minutes.
TIP Punching into the air is known as ‘shadow boxing’. Without a bag for impact, be sure to punch as hard as possible!
STEP 2 Two left hooks to the head and body Targets Shoulders, chest, triceps, core 1
Take a boxing stance, knees bent, fists up by chin in guard position.
Rotate your body as you swing your left arm into a 90° angle, punching a horizontal arc. Turning through the toes, lift the left heel to push into the punch.
Retract the fist on ‘impact’ and follow with a hook targeting the body lower down. Exhale with every punch. Drive into it by rotating on the feet and through the hips. Repeat for two minutes.
STEP 3 Pike push-ups Targets Chest, shoulders 1
Get into push-up position on the floor, with hands shoulderwidth apart and arms straight, being careful not to drop the hips down.
Lift the hips so that your body takes the shape of an upside-down V, keeping both the legs and arms straight.
Bend the elbows and lower your upper body until the top of your head nearly touches the floor. Pause, then push up until your arms are straight. Keep going for a whole minute. We know you can do it!
STEP 4 Renegade rows
Targets Back, biceps, forearms, back of shoulders 1
Get into pushup position, with hands resting on top of the handles of two dumbbells.
Activate the core (tense!), and row the right dumbbell to the abs, then return to the starting position.
Repeat on the left side. You have two minutes of these – 60 seconds per side.
STEP 5 Advanced tricep dips Targets Triceps, front of shoulders 1
Place both hands on a bench or chair, fingers facing towards body. Lift both legs, with the back of your ankles flat on another surface of similar height. If you can, put a dumbbell on your thighs.
Bend the arms, but keep them close to the body.
Lower down, then press back up to the starting position.
Repeat for one minute – then you’re done!