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Fitness Rancho Santa Fe

By: laboxingpq -- May 20, 2009 23:38:53 Category: Sports

LA Boxing 858 484-7269 Whether you're looking to chisel big, strong arms, get a ripped core, or just improve your speed and cardiovascular fitness, boxing training is an ideal option. The biomechanics of the sport require you to develop power from the legs on up, making for a great total-body workout. What follows is a weight routine that builds punching power and an overall fighter's physique. And to make sure you don't get your ass kicked, we've also thrown in some advice to help you master all the essential swings every guy should know, and some tips for treating your battle scars. How to Do It: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all prescribed repetitions for a given set. Workouts: 1 DUMBBELL CLEAN AND PRESS Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep. 2A PLYO PUSHUP Get into pushup position and lower your body until your chest is about an inch off the floor [1]. Explosively push yourself back up so that your hands come off the floor (you can clap your hands as you come up to make sure you have enough power) [2]. That's one rep. As you hit the floor, go into the next rep immediately. 2B FACE PULL Attach a rope handle to the high pulley of a cable station and grab an end in each hand [1]. Pull the handle toward your forehead so that your elbows flare outward [2]. Reverse the motion to return to the starting position. That's one rep. Come check out our personal training at LA Boxing 858 484-7269

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