Be Ready For Anything With This Boxing-Inspired Routine

By Vanessa Gillis
Illustrations By Mark Collins

We all know results aren’t immediate when it comes to fitness, despite what all those late-night infomercials would have you believe. However, that doesn’t mean there aren’t workouts you can do to get that immediate “pumped-up” feeling. This program is perfect if you have a big night ahead of you but not much time to prepare.

We reached out to Libby Norris, CTV’s fitness expert and ex-boxer, to put together a boxing and martial arts-based routine to really focus on your midsection. “A fighter constantly engages the core to maintain stability while both arms and legs are in constant motion, to bob and weave away from attacks, and to effectively drive power into punches and kicks,” she explains. “As a result, workouts target the entire core with a lot of emphasis on stability using a variety of movement planes and patterns.”

If you’re really short on time, you can complete this workout in 15 minutes by doing one set. If you want to step it up, you can do two to three sets and still be done in 30 minutes — plus, you only need your body, a resistance band, and a kickass attitude. Norris suggests customizing your intensity based on your own fitness level. Start at a moderate level and gradually increase the intensity and reps to challenge yourself.


1. Resist & Rotate

A. Stick & Move
Reps:
10 (each side)
Loop a resistance band around a post and hold with both hands. Extend your arms out in front with the band pulling from your left side. Place one foot forward, one back. Lower into a lunge. Jump to switch feet, keeping your upper body still. Finish, then repeat with band on the right side.
Tip: Vary the speed and depth of the lunge to feel comfortable but challenged.

Be Ready For Anything With This Boxing-Inspired Routine

 

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B. Boxer’s Twist
Reps: 10 (each side)
Loop a resistance band around a post. Hold both handles. Stand with your right side to the post in a wide stance. Engage your core and rotate away from the post, keeping your arms straight. Do all reps, then switch sides.
Tip: Keep the movement controlled in both directions and focus on engaging the core before you move.

Be Ready For Anything With This Boxing-Inspired Routine


2. Core With A Kick

A. Kickbox Burpee
Reps:
 10 (each side)
Stand with your weight balanced on your left foot with your right knee lifted. Crouch down, placing your right foot and hand on the floor. Step back with your left foot, placing your left hand down. Reverse the movement and add a front push kick. Continue, alternating sides.
Tip: When driving back up, focus on pushing through the heel for stability and power.

Be Ready For Anything With This Boxing-Inspired Routine

 

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B. Squat Chamber
Reps: 10 (each side)
Stand in a wide sumo stance, toes angled out. Bend your arms across your chest. Lean right, kicking your left leg out to the side and pulling your arms in. When your set is through, repeat on the other side.
Tip: Stay low as you lean and focus on squeezing your hip to your rib to engage the core.

Be Ready For Anything With This Boxing-Inspired Routine


3. Tap & Twist

A. Tap-Out Plank
Reps: 
10 (each side)
Set up in a plank position. Lift one hand from the floor and tap the opposite shoulder, keeping your body still. Repeat on the other side. Next, bring one knee across to the opposite elbow. Tap your toe on the floor. Return to a plank. Repeat on the other side.
Tip: Keep your navel drawn into the spine to maintain a strong core.

Be Ready For Anything With This Boxing-Inspired Routine

 

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B. Wipe Out
Reps: 10 (each side)
Lie on your back with your arms extended to your sides. Bend your knees above your hips. Roll your hips and legs side to side.
Tip: Press your navel toward your spine to activate the core before and during the movement.

Be Ready For Anything With This Boxing-Inspired Routine

 

Tags: Core Workouts, Vanessa Gillis
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