Go the distance: use boxing conditioning to build knockdown, drag-out endurance and a champion's body

WORKOUT B

1. REPS: 100

JUMP ROPE

2. REPS: 10

CLAP PUSHUP

3. REPS: 15

MEDICINE-BALL SLAM

4. REPS: 20

LATERAL JUMP

WORKOUT C

1. REPS: AS MANY AS POSSIBLE IN 30 SECONDS

BURPEE

2. REPS: 30 SECONDS

SHADOW-BOXING

[ILLUSTRATIONS OMITTED]

ROSS ENAMAIT, C.F.T.

PUNCH Out!

Master the four boxing techniques that separate champions from chumps

There are four ways to kick a guy's ass with your hands--by using the jab, cross, hook, or uppercut. And while any of these strikes is dangerous on its own, when you blend two or more together into combinations, the effect is downright deadly (for both street punks and body fat). Match your technique to the descriptions of each below, and then come up with your own combos when you shadowbox in your workouts.

JAB. The most basic punch. Stand with your right foot back, your shoulders turned about 45 degrees to the right and your hands up by your chin--your left hand should be one fist-space in front of the right. Bend your knees slightly and stay light on your feet. (This is your starting position for every punch.) Snap your left hand straight out in front of you, twisting it in a clockwise motion as your arm extends. Quickly retract your hand afterward. (Perform the jab on the opposite side if you're a southpaw.)

CROSS. Also called a "straight right hand," the cross is a powerful punch that usually follows the jab. Twist to the left with your hips and explosively throw your right hand in a straight line in front of you.

HOOK. The hook is thrown at an angle to the opponent's head. To throw a left hook, bend your left elbow 90 degrees so that your arm is L-shaped. Shift your weight to your right leg and twist your hips to the right as you snap the left arm across your body.

UPPERCUT. Difficult to defend, the uppercut is a blow to the ribs or chin that can leave your opponent in a heap on the canvas. Bend your right knee slightly and lower the elevation of your right shoulder so you go into a half-crouch, then rotate your hips forward as you push off the ball of your back foot to come up. As you rise, drive your right hand upward in a semicircular motion, aiming for your imaginary opponent's chin.

COPYRIGHT 2006 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning