The Suspended Workout

Objective: This workout focuses on releasing tension to pave the way to peace of mind. To achieve this, one should focus on power and strength. The boxing form is very important in throwing power punches. Below is the sequence of this workout. Do it with me!

THE WORKOUT:

1. Warm- ups:
Start with fast movement focusing on making you sweat. Do whatever you want for this and then add some light shadow boxing without hand weights. Do this for around 5 minutes.

2. Power shadow boxing:
This needs proper form. There is no rush in doing this. Make sure that you take a minimum of 1 second break before you move on to the next punch. The most important thing to do for this drill is the SNAP. Bring it back! Make sure that you use your whole body weight focusing on power. Basic boxing form here!

*Do 150 consecutive (1)jabs without hand weights, then take 30 seconds off; do another 150 with hand weights this time.

Do the same thing with the (2)straight, (3 & 4)your hook (both), (5 & 6) left uppercut and right uppercut.

By the time you do the whole routine, you would have thrown 1800 power punches!

3. Conditioning Drills:
Let's start with the upper body. We'll do unlimited plyometric push- ups (hands off the floor every time you do a push up) until we cannot take it anymore. Do 3 SETS of that and we're set with the upper body. Take your time, breathe and feel the burn!

Let's move on to the lower body. Find multiple risers and a stepper. Do leap ups going up the stepper multiple times and again, until you can't do it anymore. Do this for 3 sets and focus on good form. Drop your knees lower then rise up!

4. Abdominal work:
For the ab work, try challenging yourself by picking the most challenging exercises that I introduced to you. Do 7-10 exercises targeting upper, obliques and lower abs with 50 repetitions per exercise. This time, do each exercise slow. Feel a slow burn!

5. Running:
Do this either on the treadmill or outside. For this exercise, there is no pacing. Start with a warm-up run, then sprint until you are gasping for air. Slow down a little bit to regain the breath, then when you feel like doing it--- sprint again. This is interval training with no limitations and rules. It will work your legs, lungs and most importantly, your mind. In this last one, run like hell!

6. Stretching and Cool down:
Take your time in doing this last step. You have worked your muscles hard and it deserves some pampering. Spend at least 10 seconds for each stretch to fully recover.

About the Author
Lawrence Ragos is a Certified Boxing Trainer and the director of the Train Like a Boxer Program--- a boxing training system focusing on intense strength and conditioning workouts. His DVD Series and FREE ebook are available in his official website, www.trainlikeaboxer.com