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Tighten & Tone up in 30 days
NEWS FLASH... Thanks to all of you that have emailed us in regards to this workout
program. We have received tons of emails from both men and women stating that this simple
program really has worked for them. Some of the people stated they don’t even box and are
using this as their regular weekly workout. Originally I drew it up for additional training for
Irongloves members. Then we began suggesting it to those that wanted to join Irongloves but
felt weren’t quite in shape (their opinion) to start up Boxing.
WHY IT WORKS:
It’s very basic, it’s doesn’t take long to do, nothing to purchase but a jump rope, most
importantly it works the whole body!
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, my wife prefers the plastic bead type.
Drink plenty of water during and afterwards.
The below drill is the goal to shoot for. It will change your body drastically,
providing you are keeping up with your boxing program two times per week
or whatever you choose to do for two other days (weight lifting, machine
circuit training, etc.).
Begin at a comfortable pace, meaning, do whatever amount and 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 through 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:
1. Jump Rope: 4 rounds of 1 1/2 minutes [Beginner: 2 rounds of 30+ seconds]
2. Ab Crunches: 25-50 reps x 2 sets [Beginner: 8 - 12 reps x 1 set]
3. Jump Rope: 2 rounds of 1 1/2 minutes [Beginner: 2 rounds of 30+ seconds]
4. Pushups: 10-20 reps x 3 sets [Beginner: 8 -12 reps x 2 sets]
5. Jump Rope: 1 round until breathless [Beginner: same, jump until breathless]
6. Tricep Dips: 12-15 reps x 3 sets [Beginner: 8 - 10 x 2 sets]
7. Ab Crunches: 25-50 reps x 2 sets [Beginner: 8 - 12 reps x 1 set]
8. Karate Squats: 10-20 reps x 3 sets [Beginner: 10 reps x 2 sets]
Do this routine 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.
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