#excercisingfornerds

Step 1. Pre workout ~ 22 minutes Step 2. Stretching  ~10 minutes Step 3. The boxing itself ~15 minutes Step 4. Cooling down ~5 minutes Step 1. Pre workout The basic 6-round exercise. In the first 6-round exercise lap, every exercise takes 2 minute, with a 15 seconds break in between. (this round is all about slow and strength). In de seconds 6-round exercise lap, every exercise takes 1 seconds, with a 15 second break in between (this round is all about speed). Every round during this workout stands for a muscle group. Important! The core is important, but don’t forget arms, legs shoulders and your bum! 1. Always do 2 core exercises rounds, but with another muscle group round between it. Suggested: Sit ups, planking. 2. Suggested for an arms round: Push-ups/tricep push-ups, biceps one arm and one arm overhead, 3. Suggested for a leg round: Skipping rope, squads, lunges. 4. Suggested for a shoulder round: Dumbbell front/lateral raises, decline/shoulder press push-ups. 5. Suggested for a bum round: Leg raises, plank back kicks Step 2. Stretching 1. Straighten your legs and try to reach the floor. 2. Straighten your legs and try to get your nose on your knees. 3. Repeat. 4. Straighten your left arm and move it to the right as much as possible, your right arm can be used to pull your left arm closer to your body (do the same for your right arm). 5. Straighten your left arm, open your hand with your fingers to the ground. Grab your fingers with your right hand and pull lightly (do the same for your right hand). Step 3. The boxing itself When boxing we have 2 basic ways to hit someone. Straight hits and hooks. The normal stance/block position it putting your gloves/hand fisted to your cheeks. Your elbows are pointed to each other, but do not touch. 1. You block straight hits by putting your hand up, with your palm facing your opponent (your hand is a fist when you have gloves) If someone hits lift, you block left. To hit left, you hit the left hand of your opponent with your hand fisted (your palm is facing the ground) 2. Hooks are blocked by holding your hand out a bit, your partner is facing the direction the hook comes from. When you attack with a hook  you keep your elbow at the same height of your shoulder, your palm is pointing to yourself and your thumb is on top. Step 4. Cooling down When boxing, you use your whole body. The muscle group that is most stressed, are the arms and shoulders. To cool these down properly, the cooling down exercise will focus on these muscle groups. You can also walk during this exercise, if you want to destress your legs and bum too. During this exercise you raise your hands up to shoulder height. You must have your arms straight at all times (if you can’t do that, you have to do 5-10 penalty push-ups), but you can change the position. It doesn’t mind if you keep your hands in front of you or to the side. Your goal is to do this cooling down for 5 minutes. May the force be with your excercise!