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Boxing workout by Samantha Clayton | Herbalife Fit Tips

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Published on Jul 30, 2013

Put your arms up and let's box our way to fitness!

Hi, I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life. This is a fun workout that will really get you fighting fit. We don't need any special equipment, so let's do this!

Start with a simple boxing warm for two minutes. Hop from side to side with fists up by your chin. Then put your arms out in front and just circle your wrists, getting them ready for exercise. When you feel a little warmed up, turn the side hop into a jog. The third part of the warm up is low kicks. Just keep your hands on hips, and do some low kicks in front of you.
After low kicks, let's put our feet out wide, toes are out, arms are up, and just reach and touch the floor, crossing sides. This will really warm up the core muscles. To get the heart rate up, do some good old fashioned jumping jacks—starting out small and then increasing movement. Then finish the warm up with a little jump rope.

Now that we're warmed up and ready to workout, we will go through each move for 30 seconds and then put these moves into a combination.

MOVING JAB
Start out with a simple moving jab. Fists are up, but not too tight. One hand's by the chin, protecting the chin at all times, and the other hand will come out and jab while you're just hopping forward and back. After you have done a few on one side, hop around, get in position on the other side, and then punch forward.

WEAVE
In this move, you're essentially squatting down and back and stepping from side to side. Work to your fitness level. If you want to challenge yourself, get as low as you can, ducking underneath.

STATIONARY JAB
Let's go on to our simple stationary jab. Feet are wide, and then just punch forward. Make sure to rotate your body. Add in a little squat if you want to. You can squat down, then punch it out.

CROSS
The next move we're going to do is a cross. You're going to twist at the waist, crossing the body and throwing a jab out at shoulder height. Twist your feet to cross over and reach.

HOOK
Lead with the elbow and hook that arm. Again, you can add in a little squat if you really want to work the lower body. Make sure to move your feet, you don't want to twist without following with the lower body. This move is really great for the shoulders.

UPPER CUT
With an upper cut, you want to punch up. Lower down, punch up. Again, don't keep your fists too tight. Nice relaxed wrists, we're not really fighting. The whole time, as you exhale, breathe out with the force of the punch in the air.

BOX SKIP
Let's go back to our box skip. If you have a jump rope, you could be working on your coordination and actually be using your rope right now. But it's great how you can still work your cardio without it.

COMBINATION
You can put these moves together to come up with any combination you'd like. Here's a sample one:
Jab (4 counts)
Cross (4 counts)
Hook (4 Counts)
Upper Cut (4counts)

Have fun putting together your own combinations. Make sure to always work to your fitness level. If something hurts, then stop. I hope you enjoyed my boxing workout. Try combining it with my floor body blast routine, which focuses on your abs, and you'll start to feel like a boxer in no time. You can do this workout at your own pace. If you're new to exercise, then don't push yourself too hard too fast. Just do what you can and challenge yourself to add a little more each time. For more videos, check out my Herbalife Fit Tips playlist http://hrbl.me/Herbalife_FitTips and take a look at my blog http://www.discovergoodfitness.com for motivation and fitness advice.

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