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This app will create a personalized boxing workout designed to your specifications. Just fill in the details below and click "Design My Workout"!
Warmup: After limbering up with joint rotations, you'll warm up with some rounds of shadowboxing. The goal is to get your heart pumping to increase your circulation and warm up your muscles in preparation for the main workout. The shadowboxing will also wake up your neuromuscular system so you can execute clean technique on the bag to prevent injury.
Main Workout: Your main workout will be on a heavy hanging bag. You'll work on basic infighting and outfighting techniques in the early rounds, gradually incorporating more advanced techniques and combinations in later rounds. Halfway through the main workout, you'll finish your rounds with ten second punchouts. The punchouts will fire up your metabolism and boost your anaerobic endurance.
Cooldown: A proper cooldown is one of the keys to recovery and injury prevention. During the cooldown, you'll once again do some shadowboxing, following by stretching. The stretching will help prevent muscle tightness that leads to injury, and will reduce the lactic acid buildup that causes soreness.
Like this tool? Questions or suggestions? Email tony (-dot-) li (-at-) bushidopublishing.com!