Supermodel Boxing Workout
By Bryanna Fissori
Over the last several years boxing has become the go-to workout for elite supermodels such as Gigi Hadid, Jourdan Dunn, Adriana Lima, Karlie Kloss and a plethora of other beautifully sculpted bodies.
Many of the workouts these women do involve one-on-one training sessions with a professional pad holder. Having a coach who can provide a solid “pad feed” is an excellent addition to your normal boxing workout and it looks cool on camera, but it is not necessary to complete the everyday supermodel boxing workout.
Here is a sample Supermodel Boxing Workout you can complete at home or on your own in the gym.
- 2 minutes of moderately paced jump rope
- 10 push ups
- 15 squats in an orthodox fighting stance (left foot forward)
- 15 squats in a southpaw fighting stance (right foot forward)
- 30 crunches
* 1-minute break
Repeat initial warm up
* 2-minute break
2 minutes of head movement
-Stand in front of a mirror or something reflective. Find a center point or use a piece of tape to mark one. Keeping your hands up, elbows tight and using your obliques (abdominal muscles on the sides of the body) move your entire torso from one side of the marked spot to the other while standing in your fight stance. This should engage you abdominal muscles mimicking the motion you would make to avoid a punch coming straight at your face.
10 Sprawl jumps
-Standing normally, place your hands on the ground and kick your legs behind you. You should end up in a plank position. Pop back up quickly and jump as high as you can with your arms up as if to touch the ceiling. Repeat this motion as quickly as comfortably possible.
Repeat this set two more times to complete the round.
*2 Minute Break
30 Straight Punch Sit-ups
-If you have access to a low-hanging heavy bag, sit in front of the bag and pinch it between your knees. If you do not have a heavy bag, situate yourself in the normal sit-up position with your toes tucked under something to keep you in one spot. Perform a normal sit-up and throw two punches (jab and cross) when reaching the top of the sit up. Repeat 30 times. This number can be increased as your fitness level increases.
-Flip over belly down and rise up to your elbows and toes. Keep your back as level as possible and hold the position for one minute
Repeat this set two more times to finish the round
* 2-minute break
3 minutes of shadow boxing or heavy bag work – Straight punches only
-If you do not have access to a heavy bag, make sure you keep your combinations realistic and intensity high for shadowboxing. In either variation use proper punching technique before power to avoid injury.
*30-60 second break
3 minutes of shadow boxing or heavy bag work – Hooks and uppercuts only
*30-60 second break
3 minutes of shadow boxing or heavy bag work – All punches
You made it! Go stretch a little. Get some water and protein in your body for recovery, and carry on with the rest of your day knowing you just trained like a supermodel.
More Training and Conditioning
Squats and Boxing: Build a Better Booty
By Bryanna Fissori
Squats are an underrated part of boxing, but essential for proper movement in the sport. You may be nicely toning up those arms, but don’t forget to work that butt. There are tons of workout routines specifically designed to create a better booty, but if you have found your passion in boxing, there is no need to stray.
Offensive Boxing Squats
If you have spent every single class trying to punch the heavy bag as if it was someone’s face, you may want to try a new class. Punching to the face is only one of many targets.
Work the Body Shots
It is time to change your level and throw right to the gut! Yes, in order to throw a proper body shot it is necessary that you bend your knees and squat down to hit the target. This squatting motion happens right before you throw your punch. As with any squat, it is important to keep good posture with your back straight. Adding to the booty burn and in the spirit of using proper technique, there should also be a little mini lunge involved. When throwing your lead hand punch (jab), you should always step in conjunction with your punch. This adds a little lunge and a lot of power. If you are up for the challenge, try switching your stance to the opposite of your dominant side. This will help keep your tone even on that sexy booty.
Defensive Boxing Squats
Duck the Punches
There are countless techniques to block and evade punches, but one of the most basic and widely used is a simple squat. Yes, a basic squat. To execute this evasive technique and avoid getting bopped in the head the instructions are simple. Stay in your boxing fight stance (one foot forward) and squat straight down. Don’t lean to the side or get fancy. Just squat. If someone is throwing a punch straight at your head, squat down underneath the punch. Tada! Not only are you building a better booty, you are also using proper boxing skills.
Fun Boxing Drill for a Better Booty
If you have a partner to train with, make it fun. Take turns having your partner throw a jab right at your head. When you see the punch coming, duck directly below it. A good partner will throw the punch straight and not chase your head down as you duck. In most real boxing situations the boxer throwing will be committed to throwing the jab straight out.
While you are down there, instead of popping right back up, step forward and throw a punch the body of your partner. Keep in mind that if you hit your partner like a heavy bag, you will probably not have a partner anymore. Switch on and off with your partner so you both get some work in.
Once you are more advanced you may add hooks and rolling underneath the punches.
Don’t Settle for an Average Butt
There is so much more to boxing than just punching stuff. Take full advantage of your instructor’s knowledge. As questions and get the all-around athletic boxing body you are looking for.
More Training and Conditioning
10 Ways to Recover After a Fitness Boxing Class
By Bryanna Fissori
Don’t be deceived! Just because you are not getting punched in the face does not mean that you don’t need proper recovery for your body after a fitness boxing class. It takes work to make sure you stay healthy and uninjured in the ring or on the mat. Here are BoxingInsider.com’s suggestions for post-workout recovery:
The human body is made up of about 60 percent water. There is a good chance that after class a large percentage of yours is on the floor, towel or soaking your clothes. It is crucial to replenish that fluid. Plain water is always acceptable and numerous studies have shown a clear correlation between high water consumption and weight loss. There are a lot of sports drinks available as well to replace electrolytes, but water is generally sufficient as long as you are eating healthy as well.
Eating the right foods is not only important for body composition and weight loss; it can also help to minimize injuries and recovery time. The body needs adequate amounts of protein, carbs and fats to function at peak performance. Proteins such as amino acids are the building blocks for the cells and they are responsible for repairing damaged tissue. Without these, the body won’t recover and develop. Your diet is heavily dependent upon your goals. Of course, a diet primarily consisting of fast food and cake is not going to leave you in the same physical condition and chicken, broccoli and Greek yogurt. You have to find the balance that is right for you.
If you leave a rubber band outside where is cold and you try to stretch it, it is likely to break rather than stretch. The same goes for stretching. Jumping into heavy stretching without warming up is not near as likely to promote flexibility and recovery as stretching after a workout. Anytime is essentially a good time to stretch but don’t overdo it if your body has not warmed up.
Natural CBD Supplement for Recovery:
There are a number of natural supplements that can aid in muscle recovery and inflammation reduction. CBD a non-psychogenic cannabinoid that reduces inflammation and serves as a powerful antioxidant. Many boxers and other athletes are using CBD oil as a natural replacement for non-steroidal anti-inflammatories (NSAIDs). The World Health Organization has reported that CBD is safe for humans and animals, non-addictive and has no side-effects. Receptra Naturals has both sublingual and topical CBD products commonly used by athletes.
Warm Up/Cool Down:
Getting the blood pumping before jumping into an intense training session is always a good idea in any sport. Many boxing classes will start out with jumping rope or shadow boxing. These are great ways to get your body ready to go and minimize injuries. These practices can also be added on at the end of a fitness boxing training session to steadily reduce heart rate and adrenaline.
If you haven’t experienced the painful yet healing effects of a solid chunk of cylindrical foam, you are missing out. The technical term for “foam rolling” is self- myofascial release. It is the act of placing pressure on “trigger points” or “knots” to release tension and promote healing. Releasing trigger points helps to reestablish proper movement patterns, blood flow and ultimately enhance performance and reduce pain. Foam rollers are available most anywhere sporting goods are sold, and many gyms have them at the facility.
Foam rolling and stretching in great for daily post-workout recovery and general well being, but you can’t do it all yourself. Getting a massage is not always for pampering. A good massage therapist will be able to release and relax muscles that foam rolling cannot. Massage can help with the break down of adhesions and scar tissue that can form in the muscle post training. This is especially important in areas such as the shoulder and back that are used a lot in boxing, but hard to work on without assistance.
Bodywork is not limited to massage. Chiropractic and Active Release Techniques (A.R.T.) also fit into this category. After numerous hours of ducking, weaving and punching during fitness boxing an adjustment is a good idea to keep everything where it is supposed to be through a chiropractic adjustment. A.R.T. is a form of massage that uses the movement of the patient to create tension on scar tissue and treats specific muscles, which target the exact area of the scar within each tissue.
Yes, it kind of sucks because it is really cold, but cold therapy does reduce inflammation to the joints and muscles. The response ice creates in the body is vascular constriction, which causes the blood vessels to narrow, allowing oxygenated blood to the area of the body being treated. This noticeably improves recovery and can be done through local application, full body in an ice bath or in a cryo chamber. On a side note according to Tim Ferris’s book “The 24-Hour Body,” cold burns calories.
Getting an appropriate amount of sleep is important for a number of areas in life, but athletic performance is one of them. If your central nervous system is not allowed time to recover you may see a marked difference in your muscle reaction time and response to pain. You may find yourself slower, less coordinated and weaker during your next boxing session if you are not getting the proper amount of shuteye. Sleep is also an important factor in stress reduction.
If you are having trouble turning your brain off at night, one natural sleep aid is melatonin. It can be taken in pill form or boost your own production by eating foods rich in foods rich in niacinamide, vitamin B-6, calcium and magnesium. Drinking a glass of warm milk before bed is an old home remedy for sleep. This is due to the increase in melatonin it causes.
Do Not Skip Rest Day:
Taking a day to let your body fully recover is harder to do than you think if you really enjoy what you are doing. Don’t worry, the fitness boxing gym will be there tomorrow. There is no one-size-fits-all approach to how many or what kinds of recovery days are necessary. Some coaches may promote an “active recovery” day, which means maybe going for a jog or easy swim instead of going to class. Others will say complete rest is necessary. Factors such as age and fitness level play a part in finding the right balance. At the end of the day, the best thing you can do is listen to your body.