A knockout workout: boxing offers a unique, all-body cardio and strength-training workout. Here's how you can do it at home - Personal Trainer

1 CLASSIC BOXING STANCE

Stand almost sideways to your imaginary foe (or bag), feet more than shoulder-width apart. If you're right-handed, put your left foot forward and right foot back If you're left-handed, reverse your positioning. Line up your front foot, hip and shoulders, with your weight equally distributed on the balls of each foot and your knees slightly flexed. You should feel balanced and able to move easily, as if dancing:

2| HAND/ARM POSITION

Keep your hands up in front of your mouth and chin, with the lead hand about six to eight inches ahead of the rear. Tucking the elbows in protects your ribs and recruits your hips into your punches for more power. The rear elbow should rest near your ribs. How will you know you're doing it right? When you can, use your lead-hand knuckles as a "sight."

3 THE PUNCHES

Properly thrown punches snap straight out from the chin, then retract straight back. This provides maximum power and minimizes the time your fist leaves your chin unguarded.

If you're throwing quality punches, the bag should not sway wildly when hit. "If you snap the punch," says Petramale, "you fee[ a solid thud and see the bag shudder."

3a Jab: Fire your fist out on a straight line like a bullet, twisting your thumb inward at full extension. Don't shift your body balance forward or move either foot forward; doing so restricts power.

3b Rear straight/ cross: Starting with your rear fist almost touching your chin, and your elbow tucked into your ribs, explode your arm straight out. Trying to keep your back leg straight, pivot on the ball of your foot and rotate your hip as far forward as possible. The punch will be longer, stronger, faster.

3c Lead hook: Your fist starts in the same place as with a normal jab. But instead of keeping your elbow angled down, pivot it outward so your forearm is parallel to the ground. Then snap your hip so that your upper body twists and your punch slams sideways into an imaginary cheekbone.

SHADOWBOXING

Don't dismiss this old-school training method. If your technique is off when you perform in front of a mirror--where you can watch yourself--it won't be correct when you're on the heavy bag or in the ring. "Shadowboxing is like watching a videotape of yourself and self-correcting," says former boxer Steve Petramale. "It's a great way to study and improve your form."

In your boxer's stance, practice moving in all directions: forward, back and side-to-side. Next, incorporate some jabs with your steps, Throw your jab as you step forward with your lead leg. Shadowbox in slow motion to isolate troublesome combinations.

HOME-BOXING EQUIPMENT

For a good home-boxing workout, you need the right stuff. Try our recommendations:

1. Everlast 14-ounce leather training gloves with Velcro wrist closure ($50)

2. TKO wrist wraps ($6)

3. Egg timer ($10)

4. Leather jump rope ($12)

5. Century Wave Master 100-pound heavy bag ($100)

THE SCHEDULE

SHORT PROGRAM--ACTIVITY & DURATION

* Jump rope, 3 minutes

* Rest/jog in place, 1 minute