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Sometimes you just need to punch things, and, hey, that's OK! Anthony Crouchelli, CFSC, a founding trainer at Grit Bxng, knows all about that, and he shared a workout you can do right at home combining strength-based movement patterns, low-impact boxing, and cardio. He told POPSUGAR his sweat session is the perfect blend for building muscle and improving your stamina.
"Focusing on a hybrid-style workout centered around boxing and strength, this workout takes full-body concentration and will have you feeling like a champion from start to finish," Crouchelli said. The following session equates to 22 minutes and 30 seconds without a warmup or cooldown. It also requires just a single set of dumbbells.
Equipment: a pair of dumbbells or something you can lift (here is how to choose the right weight for you)
Directions: Warm up for a few minutes on your own (try this five-minute prefight warmup routine from Class FitSugar). The workout itself is broken up into three different sections. You'll do exercise block 1, exercise block 2, and exercise block 3 all one time through, taking a 30-second break after each one. In the next section of work, you'll combine blocks 1 and 2, rest for 30 seconds, then combine blocks 2 and 3 before resting for another 30 seconds. The final round has you doing all three exercise blocks in a row with no breaks in between. Cool down with some static stretches.
Do all three exercise blocks with no breaks.
Each block is broken up into one boxing move, one strength move, and a conditioning exercise.
Ahead, read up on specific instructions for each exercise in these blocks. Grab some water and an open space, and punch your worries away.
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