Boxing GOLD Round 2: Upper Body Exercises Medicine Ball Crossover Push Up: Begin in a push up position with one hand on the medicine ball. Perform a push up, keeping one hand on the medicine ball. Roll the ball over to the other hand and perform another push up. Repeat this sequence. Band punches: Wrap a band around something so it is secure. Stand with your back to the base of the band with one hand in each handle. Be sure the band is tight and offering enough resistance. Bring one foot in front of the other so you have a good stance. Punch one hand forward and bring it back to start and then the other. Repeat this as fast as you can for a minute. Cable Row: Use a low cable machine for this exercise. Grab on to the bar with palms facing the ground. Perform a row by placing feet shoulder width apart, slight bend in the knees, and a slight bend forward in the hips. Be sure to keep your back straight and pull the bar toward your chest, while squeezing your shoulder blades together. Return the weight to starting position and repeat.
Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90 degrees. From here, switch feet that are on the BOSU ball as you jump over the ball. Perform a squat on this side and repeat the sequence. Split Squats: You will need a flat bench or step for this exercise. Start with one foot on the ground and the other extended behind you on the bench. Bend your front leg until your knee makes a 90 degree angle, keeping the opposite leg on the bench. Push yourself back up to starting position and repeat the sequence. Medicine Ball One-Leg Bridge: Begin by lying on your back with the heel of one foot on the medicine ball. The other leg should be extended in the air. Use your hamstring and lower back muscles to lift your hips off the ground and lower without touching the mat. Repeat on each side.
Boxing SILVER Round 2: Upper Body Exercises Push Ups: Begin in a push up position on the ground on your toes or knees. Be sure your body is in line and your hips aren t sinking or elevated. Perform a push up by bending your elbows until your chest hits the ground. Push yourself back up into starting position and repeat. Band punches: Wrap a band around something so it is secure. Stand with your back to the base of the band with one hand in each handle. Be sure the band is tight and offering enough resistance. Bring one foot in front of the other so you have a good stance. Punch one hand forward and bring it back to start and then the other. Repeat this as fast as you can for a minute. Cable Row: Use a low cable machine for this exercise. Grab on to the bar with palms facing the ground. Perform a row by placing feet shoulder width apart, slight bend in the knees, and a slight bend forward in the hips. Be sure to keep your back straight and pull the bar toward your chest, while squeezing your shoulder blades together. Return the weight to starting position and repeat.
Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90 degrees. From here, switch feet that are on the BOSU ball as you jump over the ball. Perform a squat on this side and repeat the sequence. Split Squats: You will need a flat bench or step for this exercise. Start with one foot on the ground and the other extended behind you on the bench. Bend your front leg until your knee makes a 90 degree angle, keeping the opposite leg on the bench. Push yourself back up to starting position and repeat the sequence. BOSU One-Leg Bridge: Begin by lying on your back with the heel of one foot on the BOSU ball. The other leg should be extended in the air. Use your hamstring and lower back muscles to lift your hips off the ground and lower without touching the mat. Repeat on each side.
Boxing BRONZE Round 2: Upper Body Exercises Lat Pulldown Machine: Begin by sitting on the machine, facing the weight plates. Grab the overhead bar and place one hand on either side of the bar, as far apart from each other as possible. Pull the bar down in front of you down to your chest and slowly return to starting position. Repeat. Cable Bicep Curl: You will need to use a low cable machine for this exercise. Hold onto the bar with palms facing up. Step away from the machine and be sure you have a good stance, with a slight bend in the knees and back straight. Perform a bicep curl by curling the bar in toward your chest and slowly lowering back to starting position. Repeat. Band punches: Wrap a band around something so it is secure. Stand with your back to the base of the band with one hand in each handle. Be sure the band is tight and offering enough resistance. Bring one foot in front of the other so you have a good stance. Punch one hand forward and bring it back to start and then the other. Repeat this as fast as you can for a minute.
Round 4: Lower Body Exercises: Leg Press Machine: Begin by sitting on the leg press machine with your feet flat on the foot plate. Be sure your legs are at a 90 degree angle and you can see your feet from where you are sitting. Hold on to the side handles and push yourself with your legs. Your legs should be almost straight, but should not lock out at the knees. Slowly lower yourself back to starting position and repeat. Hamstring Curl Machine: Begin by sitting on the machine. Adjust the foot piece so that your legs are extended. Adjust the lap piece to fit snuggly against your upper thighs. Hold on to the side handles and curl your legs in toward the bottom of the seat. Slowly take your legs back to starting position and repeat. Calf Raises: Begin by standing on your toes on a flat ledge with something to hold on to if needed. From here, lower your heels down past the ledge so they are close to the ground. Raise yourself back up onto your toes and repeat.