Pad work is a great way of having fun whilst completing your cardio, which as you know is both good for the heart and speeds up fat loss when cutting. It's tough both physically and mentally and is one of the best forms of training to combat stress. Here's some fun ways you can include in your training:
1) High Intensity Interval Training (HIIT): 10 rounds of 20 seconds maximum effort punches, alternating with 40 seconds of a lower intensity exercise such as sit ups.
2) Tabata: 8 rounds of 20 seconds max effort punches, alternating with 10 seconds rest.
3) As part of a circuit to raise the heart rate, for example:
- 10 Squats
- 10 bent over rows
- 10 push ups
- 10 sit ups
- 20 seconds punches
That's great but what muscles am I training?
When throwing a punch you'll work the chest, triceps, lats, abs, deltoids, flutes, quadriceps and hamstrings. So not only are you shredding fat you're also activating a lot of muscles!
These drills can use hooks, jabs and uppercuts. Here's how to perform each safely.
Holding the pads for a hook: Brace the arms whilst rotating the shoulders and torso slightly to meet the punch, therefore absorbing most of the impact.
Throwing a hook: Allow hand to drop slightly to allow the shoulder to role, as this takes place the hand comes round and up with the hand rising.
Holding the pads for an uppercut: Brace the elbow, shoulder and wrist when the uppercut is thrown, also perform slight flexion of the hip to absorb more of the impact.
Throwing an uppercut: Allow shoulders to rotate slightly away from pads, the back foot rotates to point towards the opponent, the punch should land with the elbows behind the fist and the knuckles parallel to the ceiling.
What body position should I adopt when holding the pads?
Typical stance position, but with your shoulders square to the opponent and the pads held shoulder width apart, slightly in front of the face, keep the elbows down.
So after reading this you should now be able to include some padwork in your training, thanks to Origym for the Boxing Padwork Course!
One of the most common questions I'm asked is 'Can I use X for HIIT/LISS?'
So if you haven't got boxing equipment, and don't wish to invest in some pads and gloves here my friends, is the answer...
Best equipment for HIIT Training:
1) Spinning bikes
2) Outdoor Sprints
4) Rowing machine
Best equipment for LISS Training:
1) Your feet (yes walking!)
2) Cross trainer
3) Recumbent bike
Laura Ciotte is a personal trainer and tutor/assessor for trainee personal trainers. She is based in Worthing, West Sussex and likes travelling, motorbikes and good food.
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