TOTAL KNOCK-OUT

Blitz calories, build muscle and mend your mind by punching your way to better physical and emotional health

Boxing is arguably one of the most pulse-raising activities around. Known for its ability to carve killer abs and tone arms, the knockout workout has a long list of celebrity fans, including the likes of super-fit Gigi Hadid, Ellie Goulding and Jennifer Lopez. And it’s no wonder, given that boxing is a full-body workout that packs a punch by engaging the entire upper and lower body, while helping build cardiovascular strength and endurance. It’s also a great way to combat your emotions because it’s high energy, fun and exhilarating!

Want to give it a go? This energising boxing workout, created by Gymbox Sweat Master Trainer, Kylie Bond, is a great form of stress relief because you are physically fighting against those feelings. It’s a high-intensity activity that is powered by plenty of feel-good hormones, such as serotonin, dopamine, endocannabinoids and endorphins. You don’t need a lot of kit to give it a go – just one mediumweight dumbbell – and not much space is required, either. In fact, this is the perfect workout to try at home.

THE WORKOUT

Ready to pack a punch? No high-tech kit is needed for this workout! You just need one set of medium-weight dumbbells and a fighting attitude. To do the workout, complete the series of moves for three rounds.

1. 100 HIGH KNEES

The goal here is to get your heart rate climbing and your muscles warm.

• You can do any cardio-based warm-up here, whether it’s skipping, high knees or even star jumps.

• If you’d prefer to do a low-impact warm-up, do high knees without the jumps or a fast walk for 5-10 mins.

2. 30-SECOND JAB CROSS

Now that you’re warm, the first thing to do is get in your classic boxing stance.

• In a fully upright stance, stand with your legs shoulder-width apart and your rear foot a half-step behind the lead foot.

• Right-handed or orthodox boxers lead with the left foot and fist (for most power).

•Both feet are parallel, and the back heel is off the ground (right handers – right leg back; left handers – left leg back). Then, it’s a simple combination of:

• JAB: (Long shot) Lead arm punches, palm facing down, extending from your shoulder/elbow. As soon as the punch hits your bag/ opponent, retract your arm straight back in.

• CROSS: (Long shot) Rear-arm power shot. Rotate through the hip, back heel pops up for balance. As soon as you hit the bag/your opponent, retract your arm straight back in.

• Repeat as fast as you can for 30 seconds.

3. 20 RUSSIAN TWISTS

Time for some core work – a great way to balance the muscles and keep your form strong for any workout, but especially for boxing. Russian twists are the ideal move for strengthening the core, obliques and spine. It’s a total core exercise that also works your balance, builds stability in your spine and trims your mid-section.

• Sit on the floor, grab a dumbbell

(Kylie used 6kg, but you can use any weight you’re comfortable with).

• Elevate your upper body so that it creates a V shape with your thighs.

• Twist your torso to the left, then twist it to the right.

• If struggling with balance, place your feet down on the floor.

4. 30-SECOND HOOKS

For this workout, we’re focusing on powerful hooks. Hooks create more rotation from the core, which means they’re great, fast punches with power. Hooks can be thrown by either the lead hand or the rear hand.

• After your Russian twists, stand back in an upright position, with feet hip-width apart.

• Place both hands at head height, palms facing inwards, make a fist.

• Drop the leading arm (left for orthodox) to around shoulder height, leaning to that side and rotating slightly backwards around your spine.

• Begin to quickly rotate towards the target, firing out your arm in the plane of rotation, ensuring your elbow and fist are in a horizontal line and your hand is rotated so your thumb is upwards.

• Aim to punch the ‘bag’ around abdominal or head height – ensuring your other hand remains by your head, protecting your face.

• Then, rotate your body and hand back to the

‘guard’ position.

• Alternate your hook arms with each punch.

5. 20 SHOULDER TAPS

Shoulder taps target plenty of muscles, especially your transverse abdominals (deep core muscles that wrap around your midsection like a corset) and obliques. Doing them regularly will help you strengthen your core and gain more stability in your trunk at the same time. Ensure you keep your form strong and don’t push your butt up too much or dip your hips – it’s all about control.

• Start in a plank position, with your wrists under your shoulders and your feet hip-width apart.

• Touch your left shoulder with your right hand and return to plank position.

• Touch your right shoulder with your left hand and continue alternating sides until the set is complete.

• If your hips are swinging, widen the base support of your feet.

7. 20 SKATERS

Skaters are a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. It’s also a great little cardio blast to end the round.

• Standing on one foot, cross your opposite foot behind you and then hop to the side.

• Keep the landing foot straight ahead as you land.

• The leg you just jumped with will naturally cross behind the opposite leg.

• Keep your balance as you use your arms to drive off the standing leg to hop sideways to and fro.

• Keep your chest up throughout the entire exercise.

6. 30-SECOND UPPERCUTS Uppercuts, when used at the right time and in the right manner, can effectively stun any opponent. As the punch explodes right on the chin, your opponent should either go down or be dazed enough to be unable to defend follow-up punches. That being said, the uppercut is perhaps the most difficult punch to land.

• (Short range shot) Bend your elbows to a 90-degree angle, holding them shoulder-width apart

• As you lower the body into a slight squat position, rotate the torso and lower your right hand down to chest height so that you can powerfully scoop (or “cut”) the arm under and up and to the left.

• Continue to scoop and lift as you rotate your body left, ensuring your other hand remains protecting your face.

• Return to the start position and repeat, alternating arms.

Bond’s workouts take place at Gymbox clubs in London, available to access via a Gympass membership. Gympass is the world’s largest corporate wellbeing platform, providing employees with access to over 50,000 wellbeing partners globally; gympass.com/uk