Workout 151 - As Pleased As "Punch"

This week we have a boxing inspired workout to add variety to your program!  Punching is a great way to get your heart rate up which increases your cardiovascular endurance while melting away calories.  This "work" portion of this workout is 20 minutes long if you complete 2 rounds or 30 if you complete 30 rounds.  If you are ready to increase your workloads this week, try 3 rounds!!  If you are new to exercise, do 1 round.

Complete this workout 3 times this week (on non-consecutive days).  You may be a little bit source from the boxing moves so do some light cardio or yoga 2 other days this week.

Warm Up:  

30 sec high knee jog

30 sec butt kicker run

30 sec frankenstein walk (alt straight legged kicks)

30 secs standing oblique twists

30 sec inch worms

30 sec easy squats

Push yourself as fast as you can on the exercise and recover during the jog/march:

30 sec jump rope / 30 march or jog

30 sec elbow smashes with shuffle /30 march or jog

30 sec mountain climbers / 30 march or jog

30 sec jumping jacks/ 30 march or jog

30 sec jump lunges (alt. lunges for low impact)/ 30 march or jog

rest 1 minute

Push yourself to punch as fast as you can = more effective.  You should not look like you are knocking on a door while punching.  You should look like Rocky going in for the knockout!

30 sec jab punchs / 30 sec pushups

30 sec upper cuts / 30 sec squat curls

30 sec speed bags / 30 sec dips

30 sec cross punches / 30 sec reclined knee ins

30 sec hook punches / 30 sec alternating step ups

Rest and repeat at least one more time.  For an even longer workout, complete 2 more times!!