Category Archives: Gym

How to Master Dumbbell Thruster Form for Full Body Power

After we do a little pistol practice, we will hit a metcon.

If you want to hold some weight for the reverse lunges, go for it.

Head to our youtube page for a full rundown of movements.

WARM-UP (NO MEASURE)

Head to Toe

3x

10 ct Plank Hold

10 Pushups

10 Squats

PISTOLS (8X: 0:30 MAX REPS, 0:30 REST )

PISTOL OPTIONS:

1. NARROW SQUAT

2. TOENAIL SPOT

3. SINGLE LEG ANKLE SPOT

4. NARROW SQUAT TO SINGLE LEG STAND

METCON (AMRAP – REPS)

3 Rounds for Reps:

1 Min Burpees

1 Min Reverse Lunges

1 Min Lying Leg Raises

:30 between each movement

Welcome to CrossFit Gyms in Pittsburgh workout!!!!!

This is going to be a long grueling one. We are adding the DB swing today. Very similar to a KB swing, but something a little different.

If you want to do the weighted version, but don’t have DBs, get creative. Use a backpack filled with some weight, milk jugs filled with water, rocks, etc.

WARM-UP (NO MEASURE)

Head To Toe

3 Down Dog to Instep

AMRAP 4 Min:

8 Single Leg Floor Touches (right leg)

8 Left Leg Floor Touches (left leg)

8 ct Inverted Hold/Plank Hold

METCON (AMRAP – ROUNDS AND REPS)

20 Min AMRAP:

20 DB Thrusters (double DB)

20 DB Swings (single DB)

20 High Jumps

20 Dumbbell Snatches (single DB)

METCON (AMRAP – ROUNDS AND REPS)

Body Weight Version:

20 Squat and Press Arms

20 Up Downs (burpee without a pushup or jump)

20 Ground Touch and High Jump

Adding Function to Fitness

Functional Fitness for You!

What do Olympic athletes have in common with exercise beginners?  These two groups – as well as everyone in between – can reap the benefits from a type of exercise that will not only help them excel at their designated activities, but enable them to perform functions of daily living more easily and safely.

Whether you are a gym regular, a weekend warrior, or are completely new to exercise, functional fitness is for you.  At the most basic level, functional fitness can help someone more easily stand up from the couch.  At its most extreme, functional fitness can help Olympic athletes bring home the gold medal.

“For some, functional training may involve movements in strength that enhance a person’s ability to perform daily activities.  Or, it may be used to improve an athlete’s performance in their designated sport, or even to build a better relationship between the nervous system and the muscular system,” said Dan FitzSimons, owner and trainer of CrossFit Pittsburgh Personal Training.  “No matter how you define it, functional training is an important part of exercise and should be included into a person’s routine.”

According to Dan, functional fitness is not a new concept; neither are other types of training such as core training or interval training.

“CrossFit Pittsburgh has been incorporating these necessary exercise components into our clients’ workouts for years,” he said.  “We love all types of training, especially all of the reasons why a person should train.”

The newest component at CrossFit Pittsburgh that will help enhance a person’s functional training routine is the Industrial Athletics Functional Training System, which enables Dan and his team of trainers to bring functional fitness to a whole new level. “The Industrial Athletics is a great addition to our arsenal of functional training weapons,” Dan explained.  “The accompanying fitness tools provide us with a huge array of exercises that have our clients performing compounded moves that will help them develop as an athlete, a homemaker, a weekend warrior, or simply just help them to move around more easily.”

Dan noted that the Industrial Athletics is the foundation and framing for enhancing the overall function and performance for ANYONE who uses it.

“CrossFit Pittsburgh trainers are extremely knowledgeable, motivated and enthusiastic about their jobs and our equipment.  Because of this extensive knowledge, we are able to train anyone who is interested in developing a healthier lifestyle,” Dan said.  “Our functional training tools have many applications in real life, like working with children to develop gross motor skills, to someone who wants to increase their core and overall strength, to elite athletes who want to achieve performance goals.  These tools also help individuals who simply just need help getting up and down stairs, in and out of the car or to simply live a better quality of life.”

Industrial Athletics is a company that cares as much about individuals being able to achieve healthier lifestyles as CrossFit , according to Dan.  “We have seen a real need for functional training in our lives and have gone above and beyond to fulfill that need with our clients.  Our ability to understand this philosophy, absorb the knowledge and develop the skills required to perform on this equipment will have a direct impact on our clients.

“Functional training has always been a big part of our foundation, but it just received a major makeover.  As one of our clients said, ‘People come here for all of the right reasons.’”

Don’t Get Left Behind – Five Ways To Be Better

The training we do today is not the same as it was ten years ago, and it won’t be the same ten years from now. It is a natural evolution for an industry to change over time as more evidence-based research is done in an area and the science advances.

But What You Decide To Learn Or Get Certified In Should Be Guided By 4 Questions:

  1. Will it help our clients get better results?
  2. Can we make money with it?
  3. Can we sell it?
  4. Do we believe in it?

As a gym owner, you have to filter through all of the garbage, and there is a lot of it, to do what’s in the best interest of your business.  If a coach comes to me with a certification request for nutrition or stretch therapy and we can see that it will help our clients get better results, it will make us more money, we can sell it because we believe in it then we’ll pay for them to go out and get it. It’s another resource for our coach to grow and expand their knowledge in our field.

Are You Progressing With The Times Or Are You Stuck Following The Trends Or Gimmicks?

Continuing your education especially in your industry raises the caliber of your business. Every year at Pulse, we pick a seminar, or convention, or lecture and we make a trip out of it and go as a team to listen and learn. We get certifications, we keep the certifications active and we continue to grow.

There Has To Be An Roi, If There’s Not It Doesn’t Make Sense.

There are ways of seeing it paid off even if it’s not the front end if a client ends up staying longer that’s a return.

We constantly say if you’re not growing your dying. Stay on top of your game and seek out education, even if it’s not in your field. Take a course in marketing for fitness businesses or a leadership class, read a book, but stay updated in the industry and any of the industries outside of yours that might relate.

When my team and I do these seminars a lot of times will split up and go to different sessions so when we meet back up, we can talk about what we believe in and learn more about it to bring back to the gym. The team is excited to implement it and the clients know they have the latest and greatest research available to them It’s a win for everyone involved, and that is what you need to look for.

Most importantly, whatever you decide, make sure you believe it and IMPLEMENT what you’ve learned. Too often people attend a seminar and they tell you how to make your business more successful but only 2% of the audience takes action. Why are you even there? Don’t waste your time and your money on something that you’re not going to follow through with.

Apply These Secret Techniques To Improve The Importance Of A Proper Warm-up

We have stressed the importance of a proper warm-up before exercising and I hope you have started to implement one into your routine Personal Training Cumming GA. However, now that summer is approaching and the temps are increasing I want to make sure that when you finish you are not just grabbing your keys and running out. I know you want to get in and get out but it’s very important that you allow yourself time to cool off. This cool down period should involve a much lower level of intensity. Your heart rate should slowly return to normal and you should start to feel as if you did before you began your workout. Adding a cool-down to your routine will help to reduce lactic acid build-up by giving your muscles time to push it and other substances out of the muscle as well as increasing blood circulation bringing nutrients and oxygen throughout your body. Try and add a cool down period to your works this week!

The 9/2/1 Rule

We move faster than ever before from day today. We demand a lot of ourselves in many facets of our lives. We cannot maintain a high intensity in these all of the time. We need to strategically think about when we are going to maintain, surge, and step back. I have noticed this with my clients over the last 13 years. They either want to go super hard or they want to just take a break. They find no middle ground, which is where we should be living the majority of the time. So, I developed what I call the 9/2/1 rule. This can be used in all areas of life, but I will relate it to nutrition and exercise here.

9 – Baseline

This is where you will be living for the majority of the year. For 9-months, you will strive to move a little bit each day, get a few hard workouts in, and eat well 80-90% of the time. You make good progress and don’t go backward. You continue to see changes in your energy, mind, body, and physical fitness. Not huge leaps and bounds, but just enough. You can fit this routine into your daily habits without too much difficulty. This is where you really succeed.

2- Surge

There are times in your life where you will need to “surge”. I heard this term from a friend of mine and it made total sense. For this 2-month period, you will prioritize your fitness and nutrition. It will be one of, if not the main focus in your life. You will have to sacrifice some other things in your life to get there. Parties, time with friends, some work-related things, household projects, and many other things might have to take a backseat for a while. This is the time to go at it hard and never look back. For some, 2-months may be too long to keep up a high intensity. If you need to, you can reduce it to 4-6 weeks. It just depends on the person. Regardless, you only have a certain amount of time that you can go hard before you burn out, crash, and maybe even go backward. Proceed with caution.

1- Step Back

If you put in the work upfront, you will earn a well-deserved vacation. You don’t have to use this month all at once. You could use it in chunks. Most people will find it beneficial to use it on a real week-long vacation, holiday parties, and during times that you are working hard on other areas of your life. Preparing for a big project at work, getting ready for your son or daughter’s graduation party, or caring for a loved one, just to name a few. Now, this does not mean that you need to go totally off the wagon. This is just a time to step back and enjoy life. Take a break from the hard work and push the reset button. After you take the needed time off, it’s time to go back to your baseline.

Stop Stressing Yourself Out By Weighing Yourself Every Day!!

Everybody’s weight fluctuates on a day to day basis based on several factors – the main factor being water weight, especially in women. A woman’s weight can fluctuate 2-4 lbs easily when your monthly cycle is approaching.

To save your sanity, it’s best to only weigh in once a week, or at the most twice a week. When doing so, ALWAYS weighs in at the same time each week, wearing the same amount of clothing. I recommend always weighing as soon as you wake up. Just jump out of bed, use the restroom and jump on the scale. The only thing to be aware of is if you ate a heavy meal or a meal super high in sodium the night before you can expect to be up a little in weight. But don’t worry, that gain is just water and should be gone by the next day. And without exception, ALWAYS WEIGH IN ON THE SAME SCALE. Every scale in the world will weigh you a little different no matter what, so it’s super important to only weigh in on one scale.

So, to sum things up in a quick sentence. When checking your weight, always weigh in at the same time, on the same scale, and only do so once a week, but try and not do so the morning after eating a big meal high in sodium!!

What Things Matter While Joining A Gym?

If you want to lose weight and start living a healthy lifestyle, you can think of joining a gym around you. There are several gyms in Allentown PA. Working out at gym can help you enjoy a mix of various types of physical activities including strength training, cardio, and more. One can make exercise fun and be consistent. Once you’ve made up your mind to join a gym, you need to do some research to enroll with the right gym.

gyms in allentown pa

Some Tips that can Help You Find the Best Gym:

1. Location

The distance of the gym from your home or office is an important factor to consider while choosing the gym. If the gym is too far, you may skip going there on a regular basis. You can look for gyms around your office so that you can visit the gym while going to your workplace or even coming back. It can be a good idea to go to gym during your break hours also. All this is possible only if you choose a gym that is close to your home or office.

2. Facility

It is advisable to walk into the gym personally and check out all the facilities. Check the condition of the equipment, experience of trainers, and cleanliness to make the right decision. Some gyms in Allentown PA and also some personal trainer in Allentown offers free trial, while some charge a minimum amount of fees for a one day trial. You can inquire about the same and take a trial session to find out whether you’re comfortable there.

3. Fees

This is an important factor that needs to be considered while selecting a gym. You can inquire about the fees at a few gyms around you and then compare them. Some gyms in Allentown PA offer discounts and promotional offers. You can check the same with the professionals. You can opt for annual memberships to save a huge amount of money as monthly memberships will be a costly affair.

4. Hours of operation

You can inquire about the hours of operation and choose the time slot that is suitable for you. Some gyms operate round the clock while a few others have specific timings. It can be a good idea to visit the gym during your preferred time slot to check the crowd there.

When you go to the gym, check the ventilation and other amenities. Most of the gyms have snack or juice bar, steam bath, sauna, personal trainers, and audio-television facility. You can check with the professionals and get an idea about the facilities offered by the gym. No matter what your health or fitness goals may be, make sure that you choose the right gym that has friendly staff members to assist you. If you are joining the gym for the first time, you can hire personal trainers to guide you on how to use different equipment. A good gym with modern facilities can surely make exercise fun for you. Think of the long term commitments and join the right gym to start living a healthy lifestyle.

5 things along with joining the best gym for a healthier “You”

Most of the people search online: “Best gyms in Fort Lauderdale.” If you have decided to start taking the first steps towards a healthier “You”, then it’s time to look for the best gyms around you. Trust us – It’s not an easy task to choose the right gym. Finding the best gym can be a confusing task for a newbie.

Many people take new year resolutions for giving attention to their health and fitness. If you walk into a local gym nearby in the month of January, you would find a lot of people, but the problem is they aren’t able to stick to their commitments. You can take a look around inside the same gym one or two months later. You’d be surprised to find the population being reduced.

Here are a few factors one should consider while searching for the best gyms in Fort Lauderdale

gyms in fort lauderdale

Distance between gym and your home

The most important factor while looking for the gym is location. If you choose a gym that is 30 minutes away from your home or office, you may not be able to visit it daily. Make the location a priority when selecting a gym. Choose the gym Fort Lauderdale that is close by to your home or office so that you don’t have to spend time for commuting. If the location would be convenient and less time-consuming, you would be motivated to visit the gym regularly.

Balance your Meals

You don’t need to change the entire diet to achieve your fitness goals, but you can switch to a more balanced diet. Eat healthy and live healthy along with regular exercise to improve the performance and results. Make sure that you eat or drink something healthy before a workout so that you remain active during the workout session.

Drink Detox water

Detox water has a lot of benefits. It helps to flush out the toxins from the body. You can add lemon and mint to your detox water to enhance the taste and make the detox water more enjoyable. You can try different combinations of fruits and vegetables to make recipes of detox water.

Get enough sleep

Sleep deprivation has a huge impact on your health and weight too. You should ensure that you get 7-8 hours of sleep daily so that you can focus on workout. Without enough sleep, it would be difficult for you to maintain your diet and workout.

Go walking

You can spare some time for walking apart from your gym routine to walk every day as it has a lot of positive effects on your health and fitness. You can lose a lot of weight when you follow a proper workout plan with walking. You can lose those few pounds additionally with walking.

No matter what your goals may be, make sure that you choose the best gym in Fort Lauderdale. Do some research over the internet and try to find the right gyms to help you stay a healthier lifestyle.

How to Get Back into the Gym

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the gym. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms in Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym.

Bite Off What You Can Realistically Chew

For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success.

gyms in fort lauderdale
gyms in fort lauderdale

Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms in Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms in Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!

 

Source By:- https://www.roxfirefitness.com/how-to-get-back-into-the-gym/

Picking the Best Crossfit Pittsburgh Box

Are you new to CrossFit and trying to figure out which CrossFit gym is the Best CrossFit Pittsburgh Box?  We get it, there are a lot out there to choose from. When we opened in 2013, there weren’t nearly so many options.  However, as CrossFit grew in popularity, so did the number of CrossFit boxes in Pittsburgh. The tricky part is that not all CrossFit boxes are created equal.  So, again, how do you determined the best CrossFit Pittsburgh box?

The first thing you need to do is check out the website and social media for each CrossFit box you are considering.  Does the gym has a clean website? Is it user friendly and give you the information you need? In today’s internet world, a website is like a business’s storefront.  If the website isn’t clean and easy to navigate, that can be indicative of the actual business. We’ve spent a lot of time making sure we present our brand through our website.  We believe that it shows you the welcoming Community we spend so much time trying to create.

Looking at the social media, does the CrossFit box even have Facebook and Instagram accounts?  Sure, that seems obvious, but we are always amazed to find out that other gyms either don’t have a social media presence, or it is really lacking.  If the CrossFit box does have an active social media, what does it contain? Is it just a bunch of random pictures of their members? Or, does the social media present a story of the gym’s culture showing a community, sharing knowledge, and celebrating successes?  Does the community look like something you want to be a part of? We are at “Industrial Athletics” on both Facebook and Instagram. You will see links to articles sharing knowledge, recipes, our members, the social events we host in and out of the gym, and all that we do in our surrounding Pittsburgh community.

Best CrossFit Pittsburgh
Best CrossFit Pittsburgh

From the website, the best CrossFit Pittsburgh boxes will make it easy for you to contact them.  Did someone respond to you quickly? Does the CrossFit box clearly show an interest in the value of your contact?  Or, did you have to wait until it was convenient for them to get back to you? As soon as we see your email, we call or text you.  We can’t wait to share Industrial Athletics with you, so we can barely contain our excitement.

The best CrossFit Pittsburgh boxes are going to bring you into the gym to share their community almost any way possible.  At Industrial Athletics, we do this through a free introduction. It is a no obligation one-on-one session with our owner or head coach.  We show you how we teach CrossFit in a safe and informative manner. After the free introduction, we spend time with you in our Fundamentals Program teaching you all you need to know before joining the full CrossFit class.

As the best CrossFit Pittsburgh box, we believe in elevating the individual. We pay attention to you and your goals. We make sure you that you reach those goals in a safe manner so that you can continue to receive the benefits of CrossFit, our Culture, and our Community for a long time.  We also make you part of our Community. It is vast social network that provide support, accountability, and fun. We are constantly planning and participating in social events both inside and outside of the gym. We also get involved in volunteer opportunities so we are always giving back to the city we love.  We will be more to you than just a place to sweat.

 

Source By:- https://www.industrial-athletics.com/picking-the-best-crossfit-pittsburgh-box/

Reasons Why You Should Do Squats Every Day

Squatting is one of the best exercises you can perform. From joint mobility to core activation to digestive help, people were born to squat. Remember when you were a kid and you always played with your toys? Most of the time, it was in a squat. Parents – did you ever notice that when your little one was able to stand on their own, they were also able to squat? We’re wired to squat from birth, but as we get older and more sedentary, our ability to perform this simple action becomes challenging. Children have some of the best squat form in the world! You know why? They aren’t sitting at a desk all freaking day. They don’t sit when they drive to work. They don’t sit when they eat (they’re likely standing and throwing their food everywhere, besides the point) and they don’t sit when they watch TV. Think about it – we’re sitting like 90% of day (most of us). Poor posture, low back pain, muscular imbalance and weakness all come with sitting, and it’s time to put a stop to it!

Squatting daily doesn’t mean you have to hit the gym. Quite the opposite, actually. We are just looking to improve your joint health and postures for your daily living. When we say you should squat daily, what we really mean is that you should spend time in the bottom position of a squat for a few minutes every day. Grab a pole, or your desk, or something that will allow you to grab a hold of, and sit down in the bottom of a squat for 30 seconds. Repeat that 10 times. This is going to help to open up your joints, and you are going to feel less restricted because of it.

Bored with your squat routine in your allentown gyms? Or want to graduate from holding the bottom of a squat? Let go of the assistance and sit at the bottom on your own. There are also so many different types of squats out there, you should almost never get bored! Utilizing different forms of squats will keep your workouts interesting and keep your muscles from getting used to that one squat style. A few examples we use at our club include a single leg squats, split squats, touchdown squats, and goblet squats. All of these can be performed with little to no weight, and you’ll still benefit greatly from the movements.

allentown gyms

Three reasons everyone should do squat on a daily basis:

  • It can help to reduce low back pain caused by sitting all day. Sitting causes the muscles in the front of your hips to become shortened and muscles of your low back to lengthen, in turn causing pain in the lower back. Squatting (especially extended time in a squat) can help to loosen those muscles in the front of the hip and strengthen the muscles in the lower back. Potentially leading to reduced low back pain.
  • Increased strength in your legs. As you age your strength begins to decrease, but including a variation of a squat in your daily routine will help to slow down the effects of aging. It should even increase the strength in your legs, regardless of age! You can also ask to your personal trainer at Allentown gym for more detail. They can completely guide you in this.
  • Burn more calories. Squatting utilizes some of the largest muscles in your body, and uses them in conjunction with one another. What the heck does that mean? Your body becomes an inferno to burn calories! Using all of these muscle groups trains them to grow, which will increase the number of calories you burn at rest. Not to mention when you start adding resistance to those squats – you can imagine how many calories you’ll be burning with each set and rep of an exercise during your workout. For more detail you can visit [https://bit.ly/36ngIQl]

There you have it folks. Do yourself a favor, and go sit down in a squat. Your body will thank you for it!

WORKOUT ROUTINES YOU CAN DO WITHOUT ANY EQUIPMENT

Sometimes life gets in the way and we don’t get a chance to make it to the Richmond Gym for our workout. But don’t let yourself go without a training day, because there are plenty of exercises that can be done with no equipment. Below are three routines you can do without any equipment.

BURPEES

BURPEES

Made infamous in Crossfit, burpees are a full body exercise that forces you to work hard. Begin by getting into a push up position then perform a full push up. Collapse your knees to your chest then stand straight up. Lastly, jump into the air with your arms above your head. Repeat this for the desired number of repetitions.

JACKNIFE

JACKNIFE

This is a great abdominal exercise that develops the upper and lower abdominals. Begin by lying on your back. Lift your legs (while keeping them straight) and your shoulders and torso off the floor. Have your chest and knees meet in the middle, folding yourself in a ‘V’ shape. Repeat this for the desired number of repetitions.

SHADOW BOXING

SHADOW BOXING

Boxing without a partner works the entire body (if you include kicks) and it raises your heart rate for cardiovascular effects. Set a timer for four minute rounds with two minutes of rest. Keep your arms up at all times and utilize both the jab and cross. Add kicks if you are comfortable.

Article Source: https://www.cruxfit.com/workout-routines-you-can-do-without-any-equipment/