Welcome to day 26! This is our last cardio boxing workout of this journey, you’ve made it to the last round!

Motivation alone doesn’t get us fit, it merely impulses us to act but without action there are no results. There are so many ways to ‘up’ the motivation factor when it’s lacking, to re-energize and to push through. Personally, for those times when I’m lacking motivation (which does happen!) and the fitness models and athletes on IG just fail to inspire me, I turn to a good session of HIIT and boxing. 

If you follow our Instagram (@BeatTheGym), you might have noticed a load of videos and pictures where we are integrating boxing moves into our classes. As a form of exercise, we absolutely love it! To my mind, it’s one of the most high-energy yet low impact ways to get fit. It also has tons of other health benefits to boast about! Boxing practice improves footwork, speed, coordination, stamina, agility and strengthens the muscles in your legs, abs, back, chest, arms and shoulders. Today’s boxing inspired practice digs deep into training and perfecting boxing combinations; that is, the stringing together of multiple punches. Boxing combinations should be mastered to the point you can do them with your eyes closed.

This is Day 26 – Time to get in fighter’s shape!

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

Despite a professional fighter making his punches combinations appear difficult and complex, we can break down nearly every combination into a few basic punches and stances:

Orthodox Stance – Your right hand is your dominant hand and you will stand with your left leg forward and your feet about 2 feet apart.

South Paw – Your left hand is your dominant hand and you will stand with your right leg forward and your feet about 2 feet apart.

The Jab – The jab is a quick straight punch from your lead hand used to set up other power punches and close the distance with your opponent. Step forward with your lead foot, and extend your arm straight. Remember to quickly return your arm to the defensive position.

The Cross – The cross is a powerful straight punch with your lead hand. Your rear hand moves across your body and past your face and pivot your hips to make contact with the target.

The Hook – This is another powerful punch with your lead hand coming off your back foot and most power comes from your torso and legs. You need to rotate your entire body by pivoting your hips in the same direction. Remember to protect your face with your other arm as you throw this punch.

The Uppercut – This is a short yet powerful punch in a fighter’s arsenal, but it usually requires you to be in close proximity to the other fighter. It is thrown from low to high. First, lower your right hand, then rotate your hips and drive your fist in an upward position towards your target. If landed it is sure to end any fight!

Slipping – Slipping is the art in boxing of moving out of the way of your opponent’s punches. The key to master this technique is to use your legs to get low, NOT your back. Always bend your knees to get low instead of bending your back.

The basic combinations in today’s workout are just strings of the above punches.

  1. Jab, Cross, Hook
  2. Jab, Cross, Hook, Cross
  3. Jab, Uppercut, Hook, Cross
  4. Jab, Uppercut, Hook, Cross, Slip
  5. Jab, Cross, Slip, Slip
  6. Hook, Hook, Slip, Slip

Another day down, another day closer to your goals!

Written by: Tony Thomas

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