Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

It’s taken a while, in fact it has taken a bit longer than I had hoped,

but……

My Home Boxing Workouts program is finally here!

Instead of regurgitating all of the wonderful benefits of boxing workouts for fat loss, fitness and toned arms you can read through the articles below.

Boxing Workouts For Fitness

Boxing Workouts For Super Toned Arms

High Intensity Boxing Workouts For Fat Loss

Boxing Workouts For Everyone

Home Boxing Workouts – Sneak Peek

Home Boxing Workouts – Boxing Tabatas

Also, as promised in the Sneak Peak post, I am giving away a copy of the finished program. The winner (Drawn at random by Ashlea, my 3 year old!)

is……….

Stephanie – Who wrote: Dude that is way fast, there’s no way you could do that for 30 minutes.

Thanks to everyone for their feedback along the way. I can’t wait to hear your success stories in the weeks to come.

You gotta know by now that I just love boxing workouts for fitness. I have gone over a lot of the benefits in the Boxing for Fitness series of posts here on the website.

But wait there’s more!!

Here are a number of other reasons why I think boxing should be high on your to do list:

1. Cost

You can get a great workout with no equipment whatsoever. Shadow boxing is going to give you a great workout and you don’t need any equipment.

2. Space

Regardless of wether you are training by yourself or with a partner you really only need a few square metres to get the job done.

3. Time

You can get a great workout in 30 minutes or less.

4. Oddly enough, it can be low impact.

Low impact for the lower body most definitely. Compare this to something like running which is going to beat your joints up big time.

5. Great for your shoulders.

As long as you don’t have a shoulder injury, you will find that boxing strengthens not only your muscles but really improves your shoulder stability and strength. (Trust me, I know first hand on this!)

So here’s the thing. If you can come up with a reason why you can’t box i’m all ears. But it had better be a good reason.

There is so much going for it in terms of the benefits of boxing and there is very little (if nothing at all) that should stop you from being able to box.

If you have ever used heavy ropes to do an interval workout you will feel my pain!

If you haven’t had the ‘pleasure’ of doing so yet, then look forward to it and make sure you add ‘Heavy Rope Intervals’ to the list of things to do before you die!

Apparently these ropes were named ‘Best New Cardio Tool of 2009′ by Men’s Health magazine and all I can say is that after a few minutes my lungs, arms, legs, shoulders……lets just say EVERYTHING was burning!

This workout was designed to be hard, fast and effective. I’m pretty sure it ticked off all of these boxes and then some! Following a 40 seconds work into 20 seconds rest interval, I did five work sets followed by a full minute rest (very generous I know!!). Do this for four rounds and you have a nice 20 minute workout. (30 minutes if you include a warm up before and lying in the foetal position for 5 minutes afterwards!)

Round One:

1. Double Waves
2. Alternate Waves
3. Double Waves
4. Alternate Waves
5. Double Waves

Round Two:

1. Outside Circles/Spirals
2. Inside Circles/Spirals
3. Double Waves
4. Outside Circles/Spirals
5. Inside Circles/Spirals

Round Three:

1. Rainbows/Throws
2. Alternate Waves
3. Rainbows/Throws
4. Alternate Waves
5. Rainbows/Throws

Round Four:

1. Double Waves
2. Alternate Waves
3. Inside Circles/Spirals
4. Rainbows/Throws
5. Outside Circles/Spirals

I got Rach to film some of the action, so you can see exactly what the exercises are if you aren’t familiar with them.

Ropes supplied by Australian Kettlebells

Interval Workout Music supplied by Workout Muse

Ok straight into it today with another quick, challenging workout. This workout is designed to tick off the boxes of strength, fitness and fat loss. And sitting here writing it up , I’m not sure which is harder, doing the workout or general moving for the next two days!