Roadwork

Tighten & Tone

by Joe Leinhauser — Owner/Irongloves Boxing

If you need to get in shape quick for a special day coming up, then give this workout a try. It targets all your muscles and pumps up the heart, your legs especially will get hammered! All you need to purchase is a jump rope, any type will do, most prefer the leather type. Drink plenty of water during and after the drill.

The below drill is the goal to shoot for. It will change your body drastically, providing you are still continuing with your boxing program two times per week or whatever you choose to do for two other days (weightlifting, machine circuit training, etc.).

Begin at a comfortable pace, meaning, do whatever amount & duration you can. You might only be able to do 2 rounds of jump rope for 30 seconds, that's fine, you still must complete numbers 1 - 8. Just keep pushing yourself, by the end of your second week you should be able to double with what you started off with.

Drill
Jump Rope: 4 rounds of 1 1/2 minutes Ab Crunches: 25 - 50 reps x 2 sets Jump Rope: 2 rounds of 1 1/2 minutes Pushups: 10 - 20 reps x 3 sets	Jump Rope: 1 round until breathless Tricep Dips: 12 - 15 reps x 3 sets Ab Crunches: 25 - 50 reps x 2 sets Karate Squats: 10 - 20 reps x 3 sets

Do this Drill 3 days a week.

Tricep Dips can be performed using a chair, keep your elbows slightly tucked in, don’t allow them to flair out too wide.

How to do a Karate Squat?

Feet shoulder width apart, hands on hips, squat down to parallel position, making sure that your knees do not extend beyond your toes. In down position raise your arms forward (straight out), hands back on hips as you straighten your knees coming up.