Get FIGHTING FIT | 4 @b. A S44 FITTER& FASTER! Power . up and get ready to fight (a iy BUILDNEWMUSCLE eo " Tone your arms and abs —" ' TRAINING PLANS Get in the best shape ever \ \ f The complete step-by-step guide to a stronger and fitter body for men and women Digital Edition AAMAAA A A AAMAAAAS AAAALAASA AAAMAALAAS vVV VV VV AAAAAAAA 4 “A44Aaaaaada VV VV VV VV VV AAAAAAAA AMAMAAAMAAA AAMAALAAS AAMAMAA 4 AAAAAAAAAAS VVIVIVVIVIIS AAAAAAAAAA AAAAAAAAAA AAAAAAA A AAAMAALAA SA AAMAALAAS AAAAAAA ds AALALAAS AAAAAAAA TV VV VV VV VV TV VV VV VV TV VV VV VV VV MAAAMAAA AA M MAAAAAAAS AAMALAA A AAMAAAAAS AAMAAL A 4 MAAAAAMAAAAAS VT VVVVVV VV | A A A A) Ad TVVVTVVVVVv Vy Welcome f you've picked up this book, you want to get fit. And we mean really fit. Not just man-on-the-street fit, but top-end athlete fit. You want to look good and feel great, while learning the basics of one of the most physically demanding sports on the planet: boxing. Whatever your fitness goals, boxing can help. Anyone who's done a ‘boxercise’ class or sparred with another boxer will tell you just how energy sapping it is. It's a power sport, endurance exercise and all-over body workout rolled into one. If you get into boxing, you'll get really fit and have bundles of fun in the process. The last point is key to the success of any exercise regime. Get Fighting Fit: Boxing Workouts has been designed to keep you interested and motivated, while delivering the kind of fun, strenuous and varied workouts that will burn fat and build muscle. You'll find step-by-step instructions on how to punch, move and defend yourself in the ring, alongside training drills and complimentary ‘general fitness’ exercises. You'll also find training plans and workouts designed to keep you motivated, fight fat and give you a thorough grounding in the basics of boxing. Take our advice, and you'll be fighting fit in no time at all. Future PLC Quay House, The Ambury, Bath, BA] UA Editorial Editor Marcus Hawkins Designer Lee Caple Author Matt Anniss Compiled by April Madden & Adam Markiewicz Senior Art Editor Andy Downes Head of Art & Design Greg Whitaker Editorial Director Jon White Models Scott Harris, Akeem Brown, Jonpaul Vit Photography All copyrights and trademarks are recognised and respected Advertising Media packs are available on request Commercial Director Clare Dove International Head of Print Licensing Rachel Shaw [email protected] www.futurecontenthub.com Circulation Head of Newstrade Tim Mathers Production Head of Production Mark Constance Production Project Manager Matthew Eglinton Advertising Production Manager Joanne Crosby Digital Editions Controller Jason Hudson Production Managers Keely Miller, Nola Cokely, Vivienne Calvert, Fran Twentyman Printed by William Gibbons, 26 Planetary Road, Willenhall, West Midlands, WV13 3XxT Distributed by Marketforce, 5 Churchill Place, Canary Wharf, London, E14 SHU www.marketforce.co.uk Tel: 0203 787 9001 Get Fighting Fit: Boxong Workouts Fourth Edition (SBZ4180) © 2022 Future Publishing Limited Im INSIDE | % Eee All content previously appeared in this edition of Boxing Workouts We are committed to only using magazine paper which is derived from responsibly managed, certified forestry and chlorine-free manufacture. The paper in this bookazine was sourced and produced from sustainable managed forests, conforming to strict environmental and socioeconomic standards. The paper holds full FSC or PEFC certification and accreditation. All contents © 2022 Future Publishing Limited or published under licence. All rights reserved. No part of this magazine may be used, stored, transmitted or reproduced in any way without the prior written permission of the publisher. Future Publishing Limited (company number 2008885) is registered in England and Wales. Registered office: Quay House, The Ambury, Bath BAT UA. All information contained in this publication is for information only and is, as far as we are aware, correct at the time of going to press. Future cannot accept any responsibility for errors or inaccuracies in such information. You are advised to contact manufacturers and retailers directly with regard to the price of products/services referred to in this publication. Apps and websites mentioned in this publication are not under our control. We are not responsible for their contents or any other changes or updates to them. This magazine is fully independent and not affiliated in any way with the companies mentioned herein. F U T U R E Connectors. Creators. Experience Makers. Future ple is a public Chief executive Zillah Byng-Thorne company quoted on the Non-executive chairman Richard Huntingford London Stock Exchange Chief financial officer Penny Ladkin-Brand (symbol: FUTR) wwwéutureplc.com Tel +44 (0)1225 442 244 For press freedom with responsibility Widely Recycled Contents BOXING TRAINING 12 Wrapping your hands 14 Stances & foot movement - Orthodox stance - Southpaw stance - Moving forwards - Moving backwards - Left side step (orthodox stance) - Left side step (southpaw stance) - Right side step (orthodox stance) - Right side step (southpaw stance) 18 Punching (jab & cross) - Jab to the head - Cross to the head - Jab to the head with movement forward - Cross to the head with movement - Jab to the body - Straight punch training drill - Cross to the body 22 = Punching (hook) - Lead arm hook to the body - Lead arm hook to the head - Rear arm hook to the head -Reararmhooktothebody * 24 Punching (Uppercut) - Lead arm uppercut to the head - Lead arm uppercut to the body - Rear arm uppercut to the body - Rear arm uppercut to the head 26 Defences - Double arm cover - Catch block - Rear arm block - Defensive drill - Elbow block - Elbow and shoulder block drill - Shoulder block - Parry with rear arm - Swaying back - Ducking - Ducking on the lead side - Ducking on the rear side - Rotation - Body movement drill 34 Combination punches - Jab and cross to the head - Jab to the body, cross to head - Left hook and right cross to the head - Right cross and left uppercut 40 46 48 - Jab, jab, cross - Jab, cross, jab - Jab, body shot, jab - Combination eight - Jab, cross, lead arm hook Punch & move drills - Left and right, forward and back drill - Alternative punches - Movement around the ring drill - Movement around the ring drill with punches - Movement around the ring drill (attack and defence) Feinting - Feinting - Counter-attacking basics Punching combinations - Short range punch combinations - Long range punch combinations - Accentuated punches Shadow boxing - Shadow boxing variation 1 - Shadow boxing variation 2 General Fitness 54 Dynamic stretches & warm-up excercises Lower body exercises Core exercises Upper body exercises 101 Total body exercises Workout Plans 110 Introducing the 12 week MMA training plan 122 Fat-burning workouts 124 Amazing abs workout 126 The MMA upper body workout 128 15 minute MMA workouts Some of the training techniques and workouts featured in this publication could be dangerous if performed incorrectly. If in doubt, consult a fitness professional before attempting them. Always have a training partner with you when working out. Anyone under the age of 18 should be supervised by a responsible adult. You must seek medical advice before undertaking any kind of fitness program. To the fullest extent permitted by law, Future Publishing Limited shall not have any liability in connection with the information in this magazine and disclaims all liability for any damage or injury to individuals or their equipment as a result of or relating to carrying out any of the techniques in this bookazine. 6 | Get Fighting Fit TIME TU GET FIGHTING ri]! Congratulations: you've taken the first step to a fitter, healthier you. Now it’s time to learn how and why boxing workouts will change your life hether you've bought this bookazine to help you shape up after a winter of excess, you fancy dipping your toe into the full-throttle world of amateur boxing, or you're simply bored with your current exercise regime, you've made a wise choice. In this day and age, there’s a multitude of options for those seeking to fight fat and get fit — a myriad of exercise plans, training regimes and fashionable workouts, all of which claim to produce quick results. In truth, significantly improving your all-round fitness, losing weight and getting the body you desire takes time. It is true, though, that some forms of exercise can speed up the process. To understand why, it’s worth a quick look at the science behind physical fitness. The five facets of physical fitness Scientists say that there are five areas that make up physical fitness, and that each of these areas requires attention when designing an exercise programme. Cardiovascular endurance Put simply, cardiovascular endurance is the ability for your heart and lungs to work together to fuel your body with oxygen. Cardiovascular endurance can be improved through exercise routines geared towards aerobic conditioning — those that require you to perform the same movement for long periods of time, or for short periods at a high intensity. Running, cycling, swimming, rowing, circuit training — workouts that combine many different exercises — and, yes, boxing, are all excellent ways of improving your cardiovascular endurance. ‘Cardio’ exercises help you burn more calories, not only during the exercise period but for hours afterward, and are therefore great for fighting fat. Muscular endurance This is the ability of a muscle or group of muscles to perform a continuous effort without tiring. Muscular endurance can be improved by doing ‘bodyweight’ exercises such as push-ups, sit-ups, dips, lunges and squats — exercises that require you to move or lift your own body. You can also get the same effect by performing a high number of repetitions of weights exercises using light dumbbells or barbells, or by repeatedly hitting a punch bag for minutes on end. Better muscular endurance increases the likelihood of sustained weight loss. Your essential guide.... BOXING Short range punch combinations Now that you've got the basics covered, it's time to work on some more punch combinations. First, we'll look at a forward). 2. Start by throwing a head-high hook punch with your leading arm. 3. Shift your weight onto your right foot, tiring drill to train short-range attacks. You should perform bending your knees as you turn the left side of your body itata high tempo for at least a minute at a time. 1. Take up your usual stance, within hooking distance of a punch bag (stand at arm's length, then take a short step ‘towards your opponent. Bring your fist across the front of your face. Once you've delivered the punch, return to the orthodox stance. 3. Withdraw your lead arm, and then immediately throw Long range punch combinations As with the short-range drill, start at a moderate tempo bofore increasing the speed. 1. Getinta your usual boxing stance, just over arm’s length away from a punch bag. 2. When you're ready to begin, throw alead arm straight punch (that's a jab, in case you've 48 | Get Fighting Fit Step-by-step instructions detail the correct way to perform a move forgotten). 3. Quickly withdraw yourrear arm backinto the guard position, and move immediately into a rear arm straight punch to the head (yep, a cross). Continue this sequence of alternating lead and rear arm punches at a moderate to high tempo for at least a minute. Muscular strength This is the ability of your muscles to lift a moderate to heavy amount of weight with form and control. Muscular strength can be improved by either lifting moderate to heavy weights such as dumbbells and barbells, or by modifying exercises aimed at improving muscular endurance to include hand-held weights. Flexibility In fitness terms, flexibility is the ability of each joint to express its full range of motion. Basically, it’s how supple you are. Having a high degree of flexibility allows you to more easily perform different types of exercises, and move quickly and smoothly. If you concentrate too much on ‘getting big’ by building muscle mass, you will lose some flexibility. Body composition The fifth and final facet of physical fitness is overall body composition. Boxing and general fitness drills have their own dedicated sections TRAINING areararm hook to the head. 4. Retract yourrear arm and quickly throw another lead arm hookto the head. §.As you withdraw your rear arm, turn your upper body and deliver a lead arm uppercut at head height. 6. After retracting your lead arm, turn and throw an uppercut with your rear arm. Switch back to a lead aren hook, and continue with the sequence for at least a minute. Ct Accentuated punches During a bout, you should mix the speed and intensity of your punches, saving your strongest and quickest efforts - known as accentuated punches - for calculated attacks. 1. Take up your usual boxing stance, and stand just beyond arm’s-length away from a punch bag. 2. Throw a lead arm straight punch with your usual intensity - roughly 75% of ‘your maximum. 3. Withdraw your lead arm and immediately Taunch into a rear arm straight punch at maximum speed, strength and intensity. Continue throwing jabs and crosses for atleast a minute, accentuating every third or fourth punch. Really attack Boxing Workouts | 49 This is the amount of body fat you are carrying, versus the amount of bone and lean muscle. By definition your body composition will be improved by following a balanced exercise regime that takes into account the other four facets of physical fitness, as well as having a healthy, balanced diet. Follow the photo guides and tips to perfecting the techniques Ticking the boxes Few exercise regimes successfully work on all of these facets of physical fitness simultaneously. The good news is that fighting disciplines, and particularly boxing, do. When you're fighting in the ring, or simply training using specific boxing techniques, you'll be improving all of the facets of your physical fitness at the same time. By following the workouts and training plans laid out in this guide, or creating your own using the hundreds of exercises featured over the next 100-plus pages, you'll dramatically improve your all-round fitness. Boxing Workouts | 7 8 | Get Fighting Fit A BEGINNER'S GUIDE TU DUXING Everything you need to know about the world’s most popular fighting sport... and why training like a professional boxer could change your life or many of us, boxing needs no F introduction. With its rich history, high media profile and global popularity, it’s ingrained in our culture. Even if you've not tried the sport, you'll have seen it on television or attended an event, or perhaps cheered on Sylvester Stallone or Robert De Niro in Hollywood boxing epics Rocky and Raging Bull. Thanks to the success of amateur boxing and the trend of ‘boxercise’ exercise classes, the sport has undergone something of a revival in the UK in the last decade. Once seen as the preserve of young working class men in seedy inner-city gyms, boxing is now fashionable. Having worked hard to increase safety, Olympic style amateur boxing — where head-guards and mouth- guards are mandatory, and fights usually last no longer than three two-minute rounds — is now considered the 75th most dangerous sport by the Royal Society for the Prevention of Accidents, behind gymnastics and horse riding. Such have been the improvements in safety, in fact, that children over 11 years of age are now being encouraged to take up the sport. According to British government statistics, 34% of secondary schools now offer pupils the chance to try boxing, whether as part of their PE lessons or as an after-school activity. The number of adults taking part in boxing has increased dramatically over the last ten years, too, with official participation figures almost tripling since the turn of the millennium. According to Sport England's latest Active People Survey, published in October 2013, nearly 155,000 people take part in some form of boxing-related activity (training, fighting and boxing themed exercise classes) at least once a week. In 2011, that number was significantly lower; just over 115,000, in fact. In this age of decreased physical activity, such startling increases are rare; in England, only cycling and athletics have posted more impressive increases in recent years. Traditionally strong sports, such as swimming, tennis and rugby, have all seen decreases in the number of active participants over the same period. Tough workouts guaranteed It's not hard to see why people are attracted to boxing. Like other sports enjoying headline-grabbing increases ia “tw ) Workouts | 9 10 | Get Fighting Fit istock.com in the number of participants, such as triathlon and long distance running, it’s a grueling endurance sport. It offers a superb cardiovascular workout, meaning that it gets the heart pumping and blood coursing through your veins. Aside from the cardiovascular demands, regular boxing training also leads to improved muscular strength and endurance. Increased muscle mass usually follows, which helps increase your metabolism. If you have a higher metabolism and greater muscle mass, you burn calories more quickly, even when you're not doing any physical activity. Even if weight loss isn’t your goal, the health and fitness benefits of boxing are startling. According to research, a man who weighs 180 pounds (just under 13 stones, or 81.6 kilos) will burn around 243 calories by hitting a punch bag for 30 minutes. After they've been training for long enough to think about entering the ring with an opponent, that figure shoots up to 500 calories. Of course, boxing training isn’t simply about hitting bags. All of those other things you’d do as part of a training session — skipping, running, push-ups, sparring, and technique drills — also burn up a huge number of calories. According to experts, you could be looking at well over 800 calories for an hour-long session down the gym. Those figures are impressive, but it’s important to remember that they’re just an average. Regardless, the message is simple: boxing training provides the kind of grueling, sweaty, energy-sapping workout that will help you get fighting fit in a matter of months. Although the benefits of boxing training are numerous, the sport is surprisingly technical. Anyone can strap on a pair of boxing gloves and pummel a bag, of course, but this is ill advised. To cut down the risk of injury, you should first learn to wrap your hands correctly before moving onto correct punching technique. Again, learning the correct way to throw the eight main punches that make up a boxer's armoury is very important. Even if you never plan to step into a ring and take on an opponent, you should learn the correct technique — if only to ensure that you don't pick up bad habits and increase your chances of getting injured. All boxers learn the same key techniques. However, there are some subtle differences between the amateur and professional sides of the sport. For example, amateur boxers are taught to hit in distinct zones on the side of the head, across the face, and from the hips up to the belly button. This is a result of the points scoring system used to decide bouts. Amateur boxing places less emphasis on knockout blows, and there's less of the arms-swinging street fighting