BOXING WORKOUT
Four rounds, 16 moves, that will have you coming out swinging
DUMBBELL ONE-TWO
Targets: Triceps, shoulders
(a) Stand with your legs wide and angle your body so your left side is furthest forward, with your left leg stepped out in front. Hold a light dumbbell in each hand and raise your fists to your chin.
(b) Punch your left arm out in front of you (jab), draw it back, then punch your right arm across your body (cross), bending your right knee and pivoting on your right foot. Draw your arm back and go again with the left.
JAB AND SQUAT
Targets: Shoulders, legs, glutes
(a) In the same stance as before, punch your left arm out in front of you, then bring it back to your chin.
(b) Keeping your back straight and chest tall, drop straight into a squat, keeping your knees in line with your ankles. Pretend you’re ducking haymakers if that helps.
CROSS AND SQUAT
Targets: Core, shoulders, legs, glutes
(a) This time, punch your right arm across your body, pivoting into the jab.
(b) As you pull your arm back, drop down into a squat, then rise back up to standing, ready to swing again.
ONE-TWO SPRAWL
Targets: Full body (a) Repeat the jab/ cross combo from the first exercise.
(b) Then place your fists on the floor, stepping or thrusting your legs behind you into plank position, then lower your whole body to the floor with your fists in line with your shoulders. Jump back up and do it all again.