Free Work Out Plan...Enjoy :)

(This is a re-post from ProBoxingFitness.Net)
Prom is just around the corner and of course prom goers want to look there absolute best. If you live out of town and can't get to The Fitness Loft (4529 Germantown Avenue 3rd FL) to experience the awesome quality training offered by our Sincere, Experienced, Licensed, and Certified Professionals :) but  really need to get started quick and wouldn't dream of being trained by some other Personal Trainer dude or gal :) then here is a FREE workout plan designed just for you.

Boxing For Fitness In-Home Work-out

You are going to need:

A Rope 

A Fitness Exercise Ball 

A Set of Dumbells (3lbs)  Target Area 

A Set of Dumbells (at least 10lbs) 

A Yoga Mat

(The cheapest way to get these items would be to borrow them, or catch a $0.25 - $3.50 sale at a flee market, or purchase from a discount warehouse for $1.99 to $4.99, or get it on sale in the sports section of a department store, or a Sporting Goods store for $4.99 -$19.99)

Ok let's get started!

First, let's focus on your warm up.

We'll use the jump rope to warm up your body temperature and circulate blood and oxygen through out the various muscles in your body. A warm up warms you up and helps prepare your mind and body for the workout. A warm up can also aid in decreasing the risk of injury by offering elasticity and flexibility to cartilage around joints and for muscles.
Target Area: Conditioning, and Full Body Toner

Warm Up

Skip rope at a easy and comfortable pace for 5 minutes. Inhale and exhale through your nose.

After 5 easy minutes of jump rope, pick up the pace with high knees for 2 minutes.

This will get your heart rate pumping and help you break a sweat. You will have skipped rope for a total of 7 minutes. Take a 60 minute break before starting your work out.

Perfect Punch Work Out 

Use the 3lb Dumb Bells for the perfect punch work out.
Stand tall with your chin down and arms in ready position.
Target Area: Upper Body Toner

Next twist your arm inward while extending outward.

Walk forward while alternating arms.

You can do this exercise walking forward or marching in place. Your stepping foot should match the arm you are extending outward. Alternate for a total of 50 times (25 arm extensions for both the left and right arm) For a more advanced workout, increase by 50 for as high as you would like to go. 

Next lets Zone In On Those Abs!

Complete the core exercises by mimicking the steps below.

Lay flat on your mat with your knees up and your feet together. 

Focus on your core as you do these steps. . 

Target Area: Core Strength, Rectus Abdominis, Transverse Abdominis, Internal, & External Obliques

Position 1

Position 2

Position 3

Position 4

Position 5

Position 6

Position 7

That was 1. Repeat these steps until you complete 10. If you are looking for a more challenging exercise do 3 sets of 10-30. Be sure to keep great form as you go along.

The Exercise Ball is a great way to work your core. Follow the steps below to begin your core workout with the Exercise Ball. 

Have a seat on the Exercise Ball with your hands behind your head and your back straight.

Target Area: Core Strength

Position 1

Position 2

Dumb Bell Curls (10 to 25lbs)

Target Area: Biceps

Step 1

Hold both Dumb Bells in each hand with each of your palms facing upward.

Step 2

Curl down first on one arm, while holding the other arm in the ready position.

Step 3

Now curl up-ward holding the dumb bell in the full curl position 

(be sure to continue holding the other arm in ready position while working reps)

Step 4

Step 5

Alternate arms while holding the opposite arm up in ready position. 

Position 6

Position 7

Repeat these steps. Do 3 sets of 15.

And there you have it...your very own mini Boxing For Fitness Work Out designed just for you prom goers.

This routine was especially made to help tone up and improve the cardiovascular endurance of beginners. Adjust the reps, weights, and warm up to suit your level if you would consider yourself an elite athlete. 

Adjust Your Diet

Yep, It's the word that everyone hates, DIET. Here is what we are going to do, NO SODA's...NO SUGAR OVERLOADS (ie Kool Aid or anything similar). Your water intake just amp'd  up that's all you are going to be drinking... well sort of. Only do 1 soft drink/juice drink per day (if you are absolutely addicted) and sip on that ...no seconds allowed. DRINK WATER. 

Also, Have a great breakfast to start your day and a good lunch. When dinner time roles around keep it healthy more veggies than usual and NO eating meals after 7pm. A healthy snack after 7pm will do you just fine and NO a T-Bone steak, Cheese Eggs, and Welch's Grape IS NOT A Snack. 

And there you have it. Your FREE NO EXCUSES workout plain to a leaner you for prom. C.J. from New Jersey, Thanks for asking that question, I really do enjoy helping in any way possible.

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