Calories Knockout

Just a few minutes a day, and you become the owner of a slim and slender body using this secrets of powerful, high-intensity workout.

Boxers and some martial arts can ideal training in this regard as this usually involves exercises that developing strength and stamina, speed of movement and the ability to maintain balance, speed of response and limit mental focus.

This will result in a stunning knockout body muscle relief.

WARM-UP
(approximately 10-15 minutes)

Perform each exercise for 30-60 seconds, three exercises constitute one cycle, you will take three to five cycles.

Jumping Rope: jump on the spot with real or imaginary rope. You can alternate with the usual jumping alternately on the left and right leg high (heels almost touch the buttocks) and jumping high knee lifting.

Puppet: jump from fully extending his arms and legs.

Running on Empty: while jogging on the spot tried to lift his knees as high as possible.

SHADOW-BOXING
(approximately three minutes)

Support form with a series of strikes , each kick is in a boxing stance.

Jab
Jab and another jab with the same hand .
Jab, cross
Jab, cross and uppercut (can blow with the knee)
Jab, cross and hook Front
Rear hook, uppercut long, cross.

The main part of the training

approximately 18-24 minutes)

Cardio round: jumping rope ( with different types of jumps you met during workout ) .

Boxing round: repeat a series of blows Combat Shadow , pay maximum attention to the speed and intensity of the movements .

Round power and functional loads : perform 5 reps of each of the following exercises until you finish up .

Burpoe : squat from the starting position , standing up against the palms on the floor , throw legs back and accept the emphasis lying , make a short pause, and jump back to the previous position , rise and repeat the sequence of movements .

Prisoner squats: feet shoulder width apart, hands behind head, elbows out to the side watching. Squat without changing hand position, try not to lean forward. Due to the thigh muscles back to the starting position and repeat the squat.

Jumping squats: original standing position, arms at your sides or crossed in front of him, knees slightly bent. We jump, land in squat and immediately start the next jump. From hands help yourself to keep a balance, place the center of gravity on an imaginary axis passing through the thorax and heel.

Combinations: repeat a series of blows Combat Shadow, pay maximum attention to the speed and intensity. In this round can arbitrarily select Left or right hand rack.
Repeat round power and functional loads: Burpoe squats prisoner squat jump, pushups.
Combinations: repeat a series of blows from Combat Shadow, pay maximum attention to the speed and intensity.

HITCH

(about two minutes)

At the final stage of training perform a series of blows: jab, cross, hook and uppercut of 5 reps in each rack. Focus on technique, performing all the motions in full, but a low rate.

Auxiliary exercises
Boxers burn calories and train endurance using high-intensity interval training speed. Perform these exercises in the days free from boxing workouts (outdoors or on a treadmill), and you’ll definitely be able to build a muscular body.

JOGGING
keep calm, comfortable pace for 20 minutes.

Sprint: with a maximum speed of about two hundred meters, then rest for a minute and repeat 5-6 times.

Walking or jogging: the final cool down phase for about 5 minutes.