BOOT-CAMP MOVES

Men's Health (Singapore) - - FITNESS -

1-2 BURPEE

It’s a full-body work­out and box­ing prac­tice all rolled into one. Get into your boxer’s stance; throw a left jab, then a right. Im­me­di­ately do a burpee, drop­ping your chest to the ground, then stand­ing back up; quickly get back into boxer’s stance. That’s 1 rep. At Every­bodyFights, you’ll some­times re­peat this for 3 straight min­utes.

BIRD-DOG PLANK

The me­chan­ics of a punch chal­lenge your core to trans­fer en­ergy from leg to op­po­site arm. Bird-dog planks mimic that, forc­ing your core to keep you bal­anced. Get in push-up po­si­tion, then lift your right hand and left leg off the ground. Keep your hips sta­ble. Hold, then re­peat on the other side. That’s 1 rep; do reps for a minute.

DUCK WALK

The finest box­ers have strong legs that can en­dure even near the end of a fight, but they don’t just do squats. Try the duck walk: Squat un­til your thighs are par­al­lel to the ground. Stay­ing in this low po­si­tion, walk for­ward 10 to 15 me­tres. Turn around and walk back. Do 3 sets. For a chal­lenge, fol­low each set of duck walks with 20 sec­onds of jab-crosses.

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