Equipment-Free Workout! ‘Punchy Likes To Squat’

22 07 2009

Try this one out at home or anywhere you have a few feet of space to work with. Seriously, you could do this one in a phone booth (do those even exist anymore?):

Take up an orthodox boxing stance; left foot forward, feet shoulder width apart, weight evenly distributed between the ball of your back foot and your front foot, abs tight, hands up, chin down (but look up).

Throw a 1-2 combination; fire your left lead hand first, followed by your right rear hand. Breathe out with every punch and twist your body. Remember, your hip, knee, and toe all need to be pointing in the direction of your target so this means you’re really going to have to rotate those hips (which makes this a fantastic exercise for trimming your waist line, among other things).

After your 1-2, perform 2 striker’s squats. Weight on the heel of the front foot and on the ball of the back foot, back straight, abs tight, looking forward (I like to pick a spot on the wall and focus on that). Bend your knees and squat down as low as your comfortably can.

After your two squats, throw 4 straight punches. Lead hand – rear hand – lead hand – rear hand, keeping in mind the same things from the 1-2. As the workout goes, you’ll just keep adding 1-2s together.

Now perform 2 more striker’s squats, then 6 straight punches. Then 2 more squats, and 8 straight punches. Keep going all the way up, in increments of 2, until you get to 20. Then, come back down in increments of 2.

Now here’s the fun part: switch to a southpaw stance and do the whole thing again. To form a proper southpaw stance, just do everything from your orthodox stance in reverse. It will be humbling to your ego to throw punches (or do most everyday tasks this way) but that is why we do it. Don’t let your ego chase you away from doing something because you’re not good at it the first time out. If you really want to do your body and mind a favour, start this drill with your non-dominant side. The ability to throw a good, hard punch from any stance, or in any position is something that everybody should carry with them and hope that they never have to use.

If this is too much for you, just scale it back. Work your way up to 10 punches and back. If you know what you’re doing, mix in some of your other strikes: uppercuts, hooks, palm heel strikes, hammer fists, elbows, knees! String them together in different combos to keep it interesting for yourself.

Be sure to shake out your legs afterward and do a little running in place, or a few jumping jacks just to help cycle out the lactic acid that you’ll have built up from doing those squats.

Here’s another helpful tip: keep some water close by. It’s super important to stay hydrated while you train. Adding a pinch of sun dried sea salt to your water will also help with your hydration, and it’ll make your water taste great – just don’t use too much!





Reader Question: What Can I do in a small space to burn fat?

21 05 2009

I received a reader question this week, looking for advice on fat burning exercises you can do in the privacy of your home with no equipment (well, maybe a skipping rope or video) and little to no space.  I thought I would share the info with the rest of you as well!

Check it out!!

So, anything that gets your heart pumping and you all sweaty (including all those good things I know you are giggling about) will burn fat, it’s about finding an activity you can sustain long enough to start burning stored fat and not energy reserves. You need to be working consistently hard for a minimum of 15 minutes to start burning the stored fat, or work in intervals, but if you want more info on intervals, message me. That being said, here are some great sustainable options in a small space, you can always use any combo of the below suggestions or other suggestions, as long as you are working hard you can mix it up all you like!

1. skipping -lots of options to mix it up with pace, footwork and large vs small jumps

2. Salsa dancing – any kind of dance is good, but salsa and hip hop can be done in little to no space

3. Burpies, jumping jacks, mountain climbers and all those other great calisthenics that our gym teacher used to make us do…they are all still very effective

4. Shadow boxing ( tae bo) – just punching hard and moving your feet. Take a boxing cardio class to get the basics (or rent Billy Blanks and enjoy a giggle at the same time) and feel like a bad ass at the same time! Or, call us at THE BODY TEMPLE and get a boxing coaching session under your belt and turn your cardio time into FISTS OF FURY! 😉

5. Barre work – from a ballet, jazz or modern class. If you have no dance experience, The New York City Ballet Workout is fantastic and you can get the video or the book. Dancers have killer bodies and trust me, an hour of barre work may look easy, but it will kick your butt! 20 years of dance experience behind me….;)

6. Private dance party – this is what I suggest to my clients that get bored easily (I’m a trainer), just make a playlist of about 40 minutes that includes all of your fav dance songs that make you want to get up and play air guitar. Put it on and just boogie around your place until your playlist ends…. it’s a great mood booster too!

Hope this helps all of you out there.  Remember, summer is a great time to just get outside and play!  A game of pickup ultimate frisbee, frolf, a jog/walk through a park or just play in the playground for awhile.  Bikes and rollerblades are also back, so take advantage of the beautiful weather and feel good about yourself at the same time!





Getting Creative with Elastics!

5 04 2009

Here at The Body Temple, we love us some elastics. We have them in the various lengths, strengths, and sizes. We’ve got some shaped like cuffs and some shaped like bows. Then we’ve got these fellas, the Iron Woody bands. These are essentially super strong elastics that you can use for everything from a pull up/dip assistant to what you see here: a bad ass harness rig! Check it out:

This exercise will help cultivate great punching power (make sure that the harness is right around your hips), and will just generally exhaust you. It also helps reinforce the need to ‘sit down’ on your punches. I used to see a lot of people hitting the heavy bag leaning way forward into the bag, to the point that their rear foot was often off the floor (or barely touching it). I understand where that instinct comes from. You want to lean into your punches in a attempt to get more reach and power. Trust me, sitting down on those punches will allow you to hit  much harder and, most importantly, it will keep you in balance. As we’ve already talked about, with boxing/striking, balance is everything.

What’s that you say? You don’t have any Iron Woody bands but would love to try this out because it looks like so much fun? Well then come on in to The Body Temple and we will be more than happy to hook you into this or any of our other harness set-ups and make you sweat!





Bongo Board For Boxers

30 03 2009

Ask any good striker and they’ll tell you that balance is essential in boxing, both for offense and defense. If you can maintain good balance, you’ll be able to hit hard from just about any angle; you’ll also be able to work your defense with much greater ease. So, as someone always looking to improve my striking, I recognize the importance of working on balance. At The Body Temple, we have lots of gear designed to do just that. Here’s a little something that I came up with on the Bongo Board that, if worked at consistently, will take your stand up game to a whole new level. Also, it’s fun to good around on. I like fun. Check it: