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Man I am pumped! I am totally buzzing off the energy from the boxing session I just took.

I am jealous of the people that got to actually do the workout because they just got the best workout of their life!

High intensity and high energy, that’s what every workout should be like. You only get back what you put in from any workout, that’s just a fact. It’s the same with most things in life you have to but yourself out there, challenge yourself and make it happen.

If you aren’t putting in 100% at each and every session you are severely limiting your progress and will just make it longer until you have the body you have always wanted.

That’s why boxing is such a great workout. Even on a bad day you get a great workout. In fact if you’ve had a bad day, chances are that you will get a better workout!

And it is so easy to bring it when you are doing a boxing workout. Wether you are training by yourself, with a partner or within a group there is always a lot of motivation and energy flowing.

Compare this to other workouts where you can just go through the paces and make your way from one end of the session to the other without much thought or effort. Do you think this will get you where you want to be? Unlikely my friend.

Another big tick for boxing is that it can be low (or even zero) impact which is great if you need to look after your ankles, knees or back.

So let’s get this straight. Boxing is high energy, high intensity, burns a heap of fat, gets you fit in a hurry, isn’t boring like other exercise, gets better when you are stressed, can be done solo or with a partner and is easy on the joints?

Yes, yes, yes, yes yesyesyes………and yes!

Boxing is all those things and more. That’s why I rate it as one of the best all around workouts and the best conditioning exercise you can do.

Now get boxing!

Workouts don’t need to be overly complex.

Especially when the goal of the workout isn’t that complex.

If the goal is to get fitter, stronger and leaner, then you want to move as much weight as possible with just little rest in between.

Give this workout template a crack next time you are ready for a change of pace.

After warming up get cracking with the following circuit.

A1: Barbell Deadlift x 6

A2: Chin Up x 6

4 sets, no rest between A1-A2, 60 seconds rest between A2-A1.

B1: Dumbbell Lunge x 12

B2: Push Up x 12

4 sets, no rest between B1-B2, 60 seconds rest between B2-B1.

C1: Barbell Clean and Press x 6

C1: Mountain Climber x 30 seconds

4 sets, no rest between C1-C2, 60 seconds rest between C2-C1.

Now this is where the fun starts and why you never have to be bored with your workout or stuck in a rut.

Follow this workout for three sessions (ideally over a week to 10 days), then push all of the exercises down the list one. So instead of starting with A1-A2, you will do B1-B2, C1-C2 and finish with A1-A2.

Once again do this for three sessions, then bump the exercise order once more. Start with C1-C2, then A1-A2 and finish B1-B2.

This give you nine workouts (three goes at three different exercise orders) to get going with. You can do each one more than three times is you are still making progress with the numbers you are lifting (as in you can lift more weight – not reps- than the last session), but you don’t have to.

When you have had enough of this series of workouts, all you need to do is flip the combos so that your workout will now look like this.

A2 -> A1 rest, repeat

B2 -> B1 rest, repeat

C2 -> C1 rest, repeat

Then, once again you can bump the starting lot down one and do B2-B1, C2-C1 and finish with A2-A1. Do that one three times and you are onto C2-C1, A2-A1 and B2-B1 combo.

Do each of these at least three times each and you have 18 workouts, which is enough for about 6 or so weeks.

Now remember, we have only used six exercises here. After you have completed the 18 workouts, change each of the exercises (like for like, ie front squat for deadlifts, alternate chin grip, bench press for push up etc) and you have another 18 workout ready and waiting for you!

No more excuses to be stale and boring with your workouts. Keep your mind and body progressing and guessing and you’ll find that you are able to take your fitness and strength to new levels.

(Btw, I couldn’t find any relevant pics, so I used some weird ones! – Can you tell?)

1. Prioritise your Health and Fitness

Every time you eat or drink you have an opportunity to do two things. You can either help yourself towards reaching your goals or you can make things harder by working against your goals. If you are prioritising your health and fitness it makes sense to be making positive choices that are going to make achieving that success easier.

I like to think of it this way. When you are training hard and you are almost at that level where you are going to vomit, have a think about what you are fuelling your body with. I can guarantee that you aren’t thinking about giving your body rubbish, all you want to do is make sure that you are giving your body the best fuel you can so that it make the workout easier!

Think that same thought the next time you are reaching for a food that isn’t going to help your health or fitness. Suddenly the ‘pleasure’ of eating this food isn’t worth the pain of getting it off again.

So each time you eat or drink, ask yourself if you are putting your health first and helping yourself out. If you aren’t tell yourself that you are making it harder to achieve your goals by making a negative choice. Trust me here, you won’t want to be telling yourself all the time that you are making life harder for yourself. You are suddenly accountable for all your actions and will make better decisions that will impact on your health and weight loss goals.

2. Do Something Everyday

You’ve got the eating and drinking under control, now its time to get some movement happening. The key here, the minimum you are working towards, is to do something everyday. Now before you go telling me all your problems and how you don’t have time, revisit number 1 and get to prioritising your health and fitness. The same goes for exercise, if you want to do it, and you are making it a priority then you will make time for it. Do you watch any television? Facebook and other time killers online. There is at least 5 minutes per day when you can get some exercise in. And if you think you can’t get anything done in 5 minutes that is beneficial, knock out 5 minutes straight of burpees and get back to me.

Ideally you will be spending more than 5 minutes per day on exercise, but the point is to do something everyday, and it will add up. Spend some time with the family at the park, walk there and back, go for a ride, whatever. The more you can do, within reason, the better, but lets just tick off the basics first. Something everyday.

Now get out there and make it happen. Give yourself positive reinforcement each time you make a positive choice and actively question yourself when you are making bad choices. Your habits will change and so will your body.

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!