DUMBBELL PUNCHES

Area trained: UPPER BODY

Technique

Get into your boxing stance holding onto your dumbbells. To do this, work out which is your stronger side, then take that foot one step backwards, ensuring your feet are shoulderwidth apart. Then slightly turn your feet as if you were standing on a skateboard, this is because all of your power comes from twisting your feet, hips and shoulders. Put your hands up by your face at chin height with your elbows bent and gently squeezed by your side. If you are right handed your left hand should be in front and vice versa if you are left handed. Whichever hand is at the front is your jab or ‘number 1’ and whichever hand is at the back is your cross or ‘number 2’. For your boxing round you will perform 30 seconds of your number 1 then 30 seconds of your number 2. Without resting follow this up with alternating your 1 and 2 making sure you twist from the hips and shoulders rather than just extending your arms. Finish by alternating your 1 and 2 but this time punch above your head.