Can’t believe it’s already Day 12, we’re almost at the halfway mark!

Through the years, I’ve realized that to burn fat and develop stamina, you need cardio as well. For some of you that don’t enjoy running, cycling, etc, I recommend you try cardio boxing. Cardio boxing works out your entire body, you will sweat brutally, and most importantly you will enjoy performing the combinations. The boxing exercises are among the most effective and fun ways to burn calories and relieve stress.  

Day 12 is a fun combination of high-intensity interval training (HIIT) and boxing, this 15 minute workout will put you through a full-body workout and cardio session in one. It’s complete with jabbing, jumping, punching, and more. No equipment is required, so get to it!

This is Day 12 – Let’s get ready to rumble!

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Jumping Jacks – Let’s start off easy. By now you probably know this is one of my go-to warm up exercises. Remember to maintain a slight bend on the knees. Begin with your feet together. Then jump and open the arms and legs out to the sides. Your arms should come above the head and legs wider than shoulders. Then jump again and bring your legs and arms to the starting position.

Speed Skaters – From professional athletes to beginners, this exercise benefits everyone. It helps improve coordination, agility, powers, and balance. First, stand with your feet together. Then take a BIG step out to the left, land on your left foot and bend your left knee. As you do, sweep your right leg behind you while bringing your right arms across your body. Then, drive off your left and jump to the right. Land on your right and bend your right knee. Swing your left leg behind the right and touch your left foot on the ground.

Jab-Cross – Most important is to maintain a boxing shuffle and keep your legs and body moving in a back and forth motion while standing in a fighting stance. This move is composed of a jab- cross-jab-cross combo. You will throw a jab with your lead hand, simply twist your body slightly while rotating your fist and extending your arm straight in front of you and transferring your weight to your front foot. Then you will throw the cross, a straight punch with your rear hand. 

Scissor Cross Crunches – This move is designed to blast the inner abdominal muscles. Lie on the ground, engage your core and lift both legs about 6 inches from the ground. Keeping your legs straight, cross your legs one over the other, then uncross your feet to return to the starting position. Alternate legs and continue crossing your feet one over the other.

Hook Punch – Every good boxer must have a good hook! To do this properly keep your body straight in a normal boxing stance. Pivot the front foot to generate power, then rotate your whole body and release the punch; shoulders and hips should move in unison. Alternate arms until you a knock out!

Plank Jacks – Another one of my favorite moves, I use it a lot in between exercises as active recovery. Position the arms under the shoulders and maintain your arms straight. Keep your abdominals contracted and your back straight. Then jump your legs wide and then back together.

Uppercut Punch – This is the most powerful punch in a boxer’s arsenal. To throw an effective upper cut first bend your knees slightly the power will come from your lower body. Then rotate your hips and pivot your foot as you release the punch in an upward motion towards your opponent’s chin.

Cross Over Jumping Jacks – Similar to the jumping jacks we did before but with a slight modification. Stand with your feet together then jump and open the arms and legs out to the sides. This time do not bring your arms over your head, but move them straight to the sides at shoulder level. Then jump to return to the center but cross your arms in front of your chest and jump and your right leg in front of your left. Alternate legs on the next jump.

Sprinter Crunch – This exercise fully engages your abs and helps to define your waist. To get the full benefits of this exercise it is important that you maintain your core engaged. First, lie on your back with your legs fully extended and your arms by your side. Lift your torso of the floor, bring your right knee to your chest and try to touch it with your left elbow. Slowly return to the starting position and repeat to the opposite side. To increase difficulty try to keep both legs off the ground.

Plank to Pike – This is another great and challenging exercise for the core. Start by assuming half plank position, resting on your forearms. Keep your shoulders in line with your elbows and your back flat. Then, contract your abdomen so that your body looks like an inverted V. Keep your core engaged and your legs as straight as possible. Return to the plank position and repeat.

Another day down, another day closer to your goals!

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Written by: Tony Thomas

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