VIDEO: Aerobic exercise blast: Samantha Clayton’s best cardio workout | Herbalife Workout

aerobicHere’s a great cardio routine that anyone can do. Are you ready to work on your fitness? Then let’s get to it!

 

 

 

 

By Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

VIDEO: FAT TORCHING WORKOUT Samantha Clayton’s Body Blast Herbalife Fitness

samantha-12
Are you looking for the ultimate interval workout? Get ready to burn some serious calories with this fat torching routine.

By Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

VIDEO: Core ab workout: Samantha Clayton’s Body Blast | Herbalife Fit Tips

core abTry this extended workout that will help keep your core strong. You don’t need any weights or a large space, so what are you waiting for? Let’s go!

 

 

 

By Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

Indoor and Outdoor Cardio Exercise Options

Get a great indoor cardio workout.

Don’t get bored doing the same old cardio routine. Here are some great cardio options to help keep you engaged and make heart health a priority in your life.

Getting in some cardio exercise each week is essential for your heart health. However, quite often, people get stuck in a routine that they don’t enjoy. As a result, they start skipping this essential part of a balanced exercise routine.

Cardiovascular exercise doesn’t have to be tedious or boring because there are so many ways that you can incorporate a good heart pumping routine into your week. You can exercise at the gym, at home or outside because of the many ways that you can move to work your heart muscle. Here are some cardio exercise options:

Treadmill: On a treadmill, you can perform a low-impact cardio exercise, such as walking. Or, you can pick up your pace and run or sprint to get your dose of high-impact exercise. The treadmill is a great piece of equipment and you can vary your routine, based on your goals and current level of fitness. Most machines have pre- programmed routines to help you work within your target heart rate zone.

Rowing machine: The rowing machine, in my opinion, is one of the most underused machines in the gym, yet it is great for getting in a full body workout. The rowing action helps to strengthen the upper body and truly engages the core muscles. It is a very low-impact form of cardio exercise, making it a perfect choice for any beginner. You can vary your intensity level to increase your calorie burn and push your body at a level that feels right for you.

Stair-climbing: Walking up stairs is a great muscle-building form of cardio exercise. It works great for strengthening your legs and gluts. Doing it for a prolonged interval can make it a very effective cardio training tool. Walking up steps is a moderate impact activity and you can increase the impact by running instead of walking.

Stationary bike: Cycling is a great option if you want to burn extra calories, build muscle or improve your overall cardio fitness level. It’s an excellent exercise for elite athletes or beginners. With cycling, you have the option to add resistance to make it more challenging, do steady state training to boost your cardiovascular endurance or work for speed and build muscle. Whatever your choice, there is no denying that cycling is a great low-impact cardio choice.

Traditional aerobic moves: If you don’t have access to equipment, good old jumping jacks, jumping rope, hopping or any activity that gets your heart rate up is a great choice. There are lots of cardio-inspired routines that you can follow online that require no equipment and limited space.

Dancing: Dancing is great for improving your cardiovascular fitness and your coordination. Many people find that a dance workout also serves as good stress relief. It’s great if you can attend a class at a club or studio because they are often more challenging than doing it alone, but dancing at home or on a night out can be a great way to squeeze in your cardio routine.

Battle ropes: If you have been into a cross fit gym, I am sure you have seen the weighted battle ropes attached to a stationary object. They are a perfect for building upper body and core strength. Several of the exercises that you can do with the weighted ropes, such as jumping jack and jumps, can really increase the impact and intensity level of this exercise.

Weight and circuit training: You can make your next strength training workout more cardiovascular in nature. Either reduce your recovery time and train in a circuit style that keeps your heart rate elevated for a longer duration, or incorporate some aerobic moves in between your traditional weight sets. Training in this way is perfect if you are short on time and want to ensure your workout is well-balanced.

Swimming: Water exercise and swimming is a low-impact form of cardio that is great for people who are recovering from injury and need a low-impact choice. Swimming is a full body exercise and many people find that being in the water can be quite therapeutic.

You get to personalize your workouts to suit your individual needs and goals. Try to be active on at least five days of the week for a minimum of 30 minutes to ensure that you are reaping the heart health benefits that are associated with living a healthy, active lifestyle.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

Create a personalized Circuit Training Workout in 5 easy steps

Mix it up in short segments for a great overall workout.

Follow this balanced circuit training routine for a great full body workout that gets you the results you want, while limiting the possibility of overuse injuries.

Whatever your focus––be it improving your strength, cardiovascular fitness or endurance––you can benefit from doing weekly circuit training sessions.

Circuit training is a great way for people of all ability levels to exercise. Whether you’re new to exercising or a seasoned pro, you can use circuit training to help you improve your overall fitness level, and target and strengthen your trouble spots.

Circuit training involves performing lots of different exercises in one sequence. This makes it almost impossible to get bored during your session. Plus, because you get to set your own schedule, you can easily fit it into your day. Circuit training is also great because it allows you to squeeze in exercises that you don’t necessarily enjoy. Since you only have to do each move for a short amount of time, getting in some dreaded cardio or strength training work is a lot less daunting.

Here are a few simple tips to help you set up your circuit in a safe way that maximizes your time.

Choose Your Workout Duration

You can do a circuit that’s as long as 60 minutes, or as short as 5 minutes. Decide what amount of time will fit in with your personal schedule, while keeping in mind that the more intense training should be kept to a shorter duration.

Decide on Your Rest Time

You can do a continuous circuit, which is when you go from one exercise to the next without a rest until you have completed one full set. Or you can take a short rest after each exercise. The less rest you have in between exercises, the greater the challenge will be. However, having adequate rest between each full set of exercises is important, as it will allow you to work out at your very best. Base your rest times on your personal fitness level. As your fitness level improves, you will need less rest in between each exercise.

Choose Your Exercises

If you are doing a full-body circuit, try to include exercises that engage your largest muscle groups, such as legs, glutes, chest and back. Also, add in some stability-based moves that involve your core muscles, as well as some cardio. There are so many exercises to choose from, but a few of my favorites include squats, lunges, crunches, burpees, push-ups and jumping jacks.

Exercise Order

The best way to organize your workout is to avoid using the same muscle groups back to back. Alternating between lower body, upper body and core exercises can help you to avoid overworking a particular muscle. When you’re doing a targeted circuit workout and focusing primarily on one area of the body, it’s still important to think about how your joints work and how to avoid over-stressing your body. The shoulder joint, for instance, can become easily stressed out, so avoiding doing exercises like planks, push-ups and mountain climbers all in one set is important. Try to ensure that each exercise that you choose engages your muscles in a different way. When it comes to organizing your routine, common sense will steer you in the right direction.

Number of Exercises

The great thing about circuit training is that you can choose to include as many or as few exercises as you wish. I believe that it’s best to set up a circuit that allows you to repeat it three times. Adequate repetition is important when exercising if you wish to get results. For example, if you have 15 minutes for exercise, choose five exercises that will allow you to do each for 45 seconds, and perform three full sets with adequate time to catch your breath in between sets.

Planning out your own circuit can be a lot of fun and very rewarding. Though it takes a little bit of practice to design your own workouts, when you plan it out in advance and make sure it’s balanced, you’ll be well on your way to becoming your own perfect trainer.

Find out more at: http://www.DiscoverHerbalife.com

Why carbohydrates are so important for athletes

Why Carbohydrates Are So Important For Athletes | Herbalife Healthy Eating AdviceCarbohydrates are the best fuel for the body’s engine – more so than proteins or fats – and the right carbs, taken at the right time, are key to good athletic performance.

Carbohydrates are the most important source of fuel in an athlete’s diet.  And yet, some athletes experiment with popular low-carbohydrate regimens, believing (mistakenly) that these diets will somehow “train” the body to burn more fat for fuel, or that carbohydrates interfere with the body’s ability to burn fat. But carbohydrates are a critically important energy source during exercise – and, in fact, the body cannot use fat for energy unless carbohydrate is present.

Why Carbohydrates Are So Important for Athletes

Carbohydrates are the fuel that makes the body’s engine run, and athletes need plenty of carbohydrates before, during and after exercise.

While fats can be (and are) used as a source of energy, the main function of the carbohydrates you eat is to supply energy to cells.  This is particularly true for high-intensity exercise – the level at which most athletes train and compete.

The body generates energy from carbohydrates much more rapidly than it does from fat, and the brain and central nervous system rely exclusively on carbohydrate for fuel.

And, it’s often said that “fats burn in a carbohydrate flame” in the body.  What this means is that in order for fats to be broken down completely – which results in the release of energy – carbohydrate breakdown has to happen simultaneously.

This is because one of the products of carbohydrate metabolism is a substance called pyruvate.  Pyruvate plays a critical role in the release of energy from fat.  Without enough carbohydrate in the diet, pyruvate production drops  –  which impairs the release of energy from fat.

Eating enough carbohydrate is also important because it helps prevent the body from using protein for energy.  While your body can use protein to supply energy, the protein you eat supports many more important functions in the body – its primary role is to build body proteins such as muscle, bone, skin, hair, enzymes and hormones.

If you were to burn protein as an energy source, it would impact the body’s ability to perform these more important functions.

How Carbohydrates Fuel Activity

When you digest the carbs in the foods you eat, the end product enters your bloodstream in the form of glucose, or blood sugar, which is then transported to the cells to be used for energy.

Any glucose that is not used immediately can be converted into a storage form of carbohydrate – called glycogen – which gets stashed away in your liver and muscles where it can be tapped into during activity.

Working muscles require a steady source of fuel – which can come from both the bloodstream and from the glycogen that is stored away.   But there’s a limit to how much glycogen your body can store, and if activity lasts long enough, the glycogen stores can become depleted.  That is why it’s so important to fuel properly – and regularly.

Athletes Need Carbohydrates Before, During and After Exercise

For the average person, a well-balanced diet will usually provide enough carbohydrate to fuel daily activity.  But athletes who train hard know that they need to properly fuel up before starting out, and to keep the carbs coming in during activity and to refuel properly afterwards.

If your regular workouts are strenuous and longer than an hour or so, here are some tips to keep your performance at its peak:

Before starting out, it’s a good idea to ‘top off the tank’ with some low fat, high carb foods to help maintain blood sugar – particularly if you’re one of those who exercises first thing in the morning. The best choices are foods that are easy to digest like a smoothie, a carton of yogurt or a small bowl of hot or cold cereal.  Low fat and low fiber foods are best, to avoid any stomach upset.  (Foods with fat and fiber delay digestion time, so they’re better eaten after exercising.)  If it’s hard for you to eat much in the morning, start with something small and light – a few bites of banana or a slice of toast.
During activity, specially-formulated sports drinks can help keep your tank topped off.  In addition to providing much-needed fluid, sports drinks are designed to provide the amount of carbohydrate recommended during activity (30-60 grams an hour for the first few hours) – about the amount in a liter of a typical sports drink.  For longer events, some people also carry foods like low fat cookies, sports gels, gummy candies or cereal bars for an extra boost of carbohydrate.

Refueling after a workout is critical – most of the stored glycogen will have been used up.  Since your muscles are craving carbs, they’ll take them up readily and store them away for the next bout of activity.  Now is the time to load up on higher fiber carbs, since digestion time is no longer a concern.  A dab of protein helps repair muscles, too, so ideal recovery foods include both protein and carbohydrate. It’s also important to refuel within about 30 minutes after exercise to maximize the effects of protein and carbohydrate on muscle recovery.  Specialized recovery foods and beverages are convenient;  otherwise, work in plenty of healthy carbohydrates in the form of fruits, vegetables, whole grains, beans and dairy products.  A sandwich on whole-grain bread, a protein shake made with milk, or a bowl of lentil soup with a piece of fruit would all be great post-exercise meals.

More:

  –  What to eat after your workout

  –  What to eat before you work out

  –  How to find the best workout for you

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

Find out more at: http://www.DiscoverHerbalife.com

Why carbohydrates are so important for athletes

Why Carbohydrates Are So Important For Athletes | Herbalife Healthy Eating AdviceCarbohydrates are the best fuel for the body’s engine – more so than proteins or fats – and the right carbs, taken at the right time, are key to good athletic performance.

Carbohydrates are the most important source of fuel in an athlete’s diet.  And yet, some athletes experiment with popular low-carbohydrate regimens, believing (mistakenly) that these diets will somehow “train” the body to burn more fat for fuel, or that carbohydrates interfere with the body’s ability to burn fat. But carbohydrates are a critically important energy source during exercise – and, in fact, the body cannot use fat for energy unless carbohydrate is present.

Why Carbohydrates Are So Important for Athletes

Carbohydrates are the fuel that makes the body’s engine run, and athletes need plenty of carbohydrates before, during and after exercise.

While fats can be (and are) used as a source of energy, the main function of the carbohydrates you eat is to supply energy to cells.  This is particularly true for high-intensity exercise – the level at which most athletes train and compete.

The body generates energy from carbohydrates much more rapidly than it does from fat, and the brain and central nervous system rely exclusively on carbohydrate for fuel.

And, it’s often said that “fats burn in a carbohydrate flame” in the body.  What this means is that in order for fats to be broken down completely – which results in the release of energy – carbohydrate breakdown has to happen simultaneously.

This is because one of the products of carbohydrate metabolism is a substance called pyruvate.  Pyruvate plays a critical role in the release of energy from fat.  Without enough carbohydrate in the diet, pyruvate production drops  –  which impairs the release of energy from fat.

Eating enough carbohydrate is also important because it helps prevent the body from using protein for energy.  While your body can use protein to supply energy, the protein you eat supports many more important functions in the body – its primary role is to build body proteins such as muscle, bone, skin, hair, enzymes and hormones.

If you were to burn protein as an energy source, it would impact the body’s ability to perform these more important functions.

How Carbohydrates Fuel Activity

When you digest the carbs in the foods you eat, the end product enters your bloodstream in the form of glucose, or blood sugar, which is then transported to the cells to be used for energy.

Any glucose that is not used immediately can be converted into a storage form of carbohydrate – called glycogen – which gets stashed away in your liver and muscles where it can be tapped into during activity.

Working muscles require a steady source of fuel – which can come from both the bloodstream and from the glycogen that is stored away.   But there’s a limit to how much glycogen your body can store, and if activity lasts long enough, the glycogen stores can become depleted.  That is why it’s so important to fuel properly – and regularly.

Athletes Need Carbohydrates Before, During and After Exercise

For the average person, a well-balanced diet will usually provide enough carbohydrate to fuel daily activity.  But athletes who train hard know that they need to properly fuel up before starting out, and to keep the carbs coming in during activity and to refuel properly afterwards.

If your regular workouts are strenuous and longer than an hour or so, here are some tips to keep your performance at its peak:

Before starting out, it’s a good idea to ‘top off the tank’ with some low fat, high carb foods to help maintain blood sugar – particularly if you’re one of those who exercises first thing in the morning. The best choices are foods that are easy to digest like a smoothie, a carton of yogurt or a small bowl of hot or cold cereal.  Low fat and low fiber foods are best, to avoid any stomach upset.  (Foods with fat and fiber delay digestion time, so they’re better eaten after exercising.)  If it’s hard for you to eat much in the morning, start with something small and light – a few bites of banana or a slice of toast.
During activity, specially-formulated sports drinks can help keep your tank topped off.  In addition to providing much-needed fluid, sports drinks are designed to provide the amount of carbohydrate recommended during activity (30-60 grams an hour for the first few hours) – about the amount in a liter of a typical sports drink.  For longer events, some people also carry foods like low fat cookies, sports gels, gummy candies or cereal bars for an extra boost of carbohydrate.

Refueling after a workout is critical – most of the stored glycogen will have been used up.  Since your muscles are craving carbs, they’ll take them up readily and store them away for the next bout of activity.  Now is the time to load up on higher fiber carbs, since digestion time is no longer a concern.  A dab of protein helps repair muscles, too, so ideal recovery foods include both protein and carbohydrate. It’s also important to refuel within about 30 minutes after exercise to maximize the effects of protein and carbohydrate on muscle recovery.  Specialized recovery foods and beverages are convenient;  otherwise, work in plenty of healthy carbohydrates in the form of fruits, vegetables, whole grains, beans and dairy products.  A sandwich on whole-grain bread, a protein shake made with milk, or a bowl of lentil soup with a piece of fruit would all be great post-exercise meals.

More:

  –  What to eat after your workout

  –  What to eat before you work out

  –  How to find the best workout for you

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

Find out more at: http://www.DiscoverHerbalife.com

6 Steps to Get Fit Now

Write down three specific fitness goals.

Sometime it just takes the correct approach to achieve your fitness goals. Here are six steps to help you make your workout plan more effective.

The New Year is a great time to evaluate your goals, set new ones or recommit to old ones. If you’re reading this and know that your old habits are hard to break, then it’s time to take a new approach and spruce up your workout routine. A fitness makeover could be just the thing you need to get motivated and excited about getting fit. Some changes may be simple and subtle, but when it comes to getting fitter and healthier, even the small changes can make a big difference. Make this New Year when you establish new, healthy habits that’ll lead to positive results.

6 Steps to Get Fit Now

Write it down

Ask yourself what three specific goals you want to achieve this coming year and write them down. Make sure that you have a way to monitor your progress, such as weighing yourself or taking measurements.
The more specific your goal is, the better. If you’re new to activity, start small. Be practical and realistic about your activity goals. Whatever your goals are, write them down. So many people have told me that they’ve been able to reach their fitness goals when they have specific goals and track their journeys. Write down what your goal means to you. Does it mean feeling energized, looking better or reaching a certain number of activity minutes? The more opportunities you create to measure and log your success throughout the year, the better the chances of you making a lasting lifestyle change.

Forget about yesterday

It’s time to let go of any failed diet and fitness plans of the past and get your mind engaged with the present. Now that you’ve written down your goals, move forward with them. It’s time to focus solely on today and let the past be in the past. Once you can make a commitment to being present in today’s choices, you’ll step toward success more smoothly. When you wake up each morning, think that today is the only day that counts (even if you severely derailed your diet the night before). No more promises of tomorrow. Accomplish what matters to you most TODAY.

Mix up your workout time

If you always workout in the morning, try to add in at least one afternoon workout session per week, or vice-versa. If you never do a morning workout, try to add one into your schedule. Sometimes your body needs to be pushed out of its usual routine. You may even find that a particular time works better for you than what you originally thought. We are each individuals and our bodies perform better at different times of the day. Experiment and try to find the time of day that you feel most awake and energized, and make that your go-to workout time. You may find that you push yourself more, burn more calories and get more benefit out of your exercise routine.

Increase your intensity

Who says you need to spend hours in the gym to reach your fitness goals? Keep your workouts short and sweet––or more accurately, short and sweaty! On at least two days of the week, perform an interval style workout that pushes you to get out of breath. When your intensity level is high, your sessions can be kept as short as 15-30 minutes in length. This is perfect for those with a busy schedule who always come up with the same excuse of not having enough time to exercise.

Add weights

Short, effective workouts should be your new approach to fitness, especially if you lead a busy lifestyle. Building lean muscle mass should be an essential part of any weight loss or weight gain program. If you currently use weights in your fitness routines, try to increase them. If you’re just getting started, be sure you are using a comfortable weight that allows you to maintain good form. Don’t be afraid of bulking up from lifting heavy weights. In my opinion, lifting very light weights that don’t feel challenging for many reps is a waste of time.

Have fun with fitness

Creating good habits and setting a solid routine is essential, especially when you are first starting out with a new exercise plan, but it doesn’t have to be predictable and boring. When you get stuck in the same old routine, you often mentally tune out and become less productive with the task at hand. This year, try to keep your body guessing by trying new activities, changing your workout style, having fun with a new exercise partner or by adding in a weekly fun fitness challenge. The more fun and exciting you make your exercise time, the more you’ll look forward to it and stick with it. Exercise doesn’t have to be boring to be effective.

Find out more at: http://www.DiscoverHerbalife.com

Five Workout Secrets for a Perfect Body

A good diet with a steady workout plan is the key.

With New Year’s right around the corner, many of you have ‘get fit’ or ‘achieve my perfect body’ on your resolution list. I’m going to share my top five secrets to getting that perfect body.

I’ve told you many times that it’s impossible to out-train a bad diet. The fact that your diet is a crucial piece of the puzzle, when it comes to achieving your perfect body, can’t be denied. There are many personal trainers, pieces of equipment and infomercials that may promise you that you can torch away thousands of calories in one simple workout.

Don’t believe the hype. There are two sides to every equation, and in this case the perfect body equation involves a good diet and a good exercise routine.

Two-sided approach

For years, people focused on diet alone to help with weight loss. It was a common topic in the media, but science proves that there are many benefits you can get from being active. Being active on a regular basis can help to improve your physical wellness, slow down the aging process, improve your mood and boost your self-esteem just to name a few. It can also help you better master your nutritional needs, so that you can keep your body in balance long term. You’ll start noticing that when you exercise you’ll crave nutritious foods. When you eat better, you’ll have more energy for exercise.

What is a perfect body?

A perfect body in my mind isn’t all about looks. It’s one that’s healthy and ready to perform the tasks that you need it to, so that you can live a happy and fulfilling life. My definition of perfect is very personal and ever evolving. There’s no set standard of what a perfect body is—despite what the media says. Your perfect body equation could be striving for feeling energized and well, looking fit or performing your best, or some combination of all three. Whatever your definition is, you need to have a 100% good attitude so you can succeed.

5 P’s to a perfect body

Use my Five P’s to get your perfect body and to help you get started and stay in control of your own body perfection equation.

Provide

Provide your body with what it needs. The aim of your daily nutrition intake is to give your body the fuel it needs to perform the essential functions of daily life. Your body also needs nutrients to recover, replenish and re-build itself, especially after a hard workout.

Be Present

Today is what’s important because tomorrow isn’t a promise. We’re all guilty of saying ‘I’ll start tomorrow,’ but what is wrong with today? Start today and be present in the choices you make. The smallest changes can lead to significant results, but you have to start in order to elicit change.

Persistence

Getting fit and feeling healthy should never just be a short-term goal. Yes, you may be motivated by an upcoming event to whip yourself into shape. But to get good results and maintain healthy habits, you must be persistent and committed long-term. Persistence pays off when it comes to establishing new healthy lifestyle habits.

Be Productive

Make the most of your time and make every second count. Don’t watch TV or read a magazine while you’re on the treadmill. Instead, work hard and keep your intensity high, especially if you only have a short amount of time available for exercise. Mix up your routine, keep it simple and be as practical as possible. Set yourself up for success by making your daily activity goals achievable.

Patience

The best gift you can give yourself is the gift of patience. In order for your body to change, you must give it time to adapt to your new and improved healthy lifestyle habits. Repetition and time is what it takes to form good habits that’ll last. The best approach is to take it one day at a time.

I’ll admit it, I’m exhausted by the letter P now! This post was inspired by a perfect stranger I came across at an airport who asked me for my definition of a perfect body. What prompted her to ask? It may have been my slightly out-of-place stretching routine after getting off a 15-hour flight, or maybe it was the wall sits I was doing whilst waiting for my next flight. I’m happy to say that she left my side with more than a quick answer. She left knowing that we all deserve to be perfectly healthy, and achieving it is simpler than she thought.

Find out more at: http://www.DiscoverHerbalife.com

Burn Steam and KO Stress: Box Your Way to Fitness

Mix it up and get fit.

Had a rough day? This 20-minute boxing workout will help you burn calories, steam and stress.

The benefits of boxing are numerous: it can give you conditioned muscles, a lean physique and in general, a strong body that’s athletic enough to move freely. It can also help you to clear your head and reduce stress. Here’s a practical, minimal-equipment, boxing workout I’ve developed that you can do at home, with weights, leaving you no excuse not to stick with it:

3 Punch Boxing Blast

Equipment:
    • Dumbbells. If you don’t have them, use water bottles. If you don’t have water bottles, you can still do this boxing workout using your body-weight. (No excuses!)
    • Jump rope. If you don’t have one, just pretend that you do and jump without it.
Warm-up

Stretch for five minutes. Focus on your neck and shoulder muscles. Rotate your ankles and prepare your leg muscles with simple dynamic stretches.
Relaxed jump rope for three minutes to get your heart rate up.

Boxing Workout Method

Punch 1: Jab

A jab is a punch that goes straight forward.

    • Place your left foot in front of your right and angle your right foot out as if pointing it toward an opponent.
    • Put your hands up by your chin, tuck your elbows in, keep your chin down and make sure your hips are above your feet. Whichever foot is forward is the hand you’ll jab with.
    • Keep an athletic stance with a slight bend in your knees and bring up your back heel just a bit. Bounce around and get comfortable in the stance. Make sure your feet are around shoulder-width apart and your front foot is pointing mostly forward and your back foot is pointing mostly out.
Punch 2: Cross

The cross is a punch where you punch across your body. You must transfer your weight from your rear foot to your lead foot. Do this by pivoting your rear foot, rotating your body, bending your knees and leaning forward very slightly. All of this is done at the exact same time as the cross is thrown.

    • Stand in a jab stance. As you punch, rotate your body counter-clockwise (if your left foot is forward), or clockwise (if your right foot is forward).
    • Pivot your rear foot at the same time that you’re throwing the cross. You should end up with your heel upward and toes on the ground, facing in the same direction as where your cross is heading.
    • Rotate your fist just before you reach the end of the punch so that the palm of your hand is facing downwards towards the floor.
    • Sit down on your punch as you throw the punch. Bending at your knees will allow you to gain more power and maintain your balance.
Punch 3: Hook

A hook uses power from your hips and upper body. It should be done in a fluid motion, using both your upper and lower body to follow through with the punch.

    • Take a comfortable boxing stance by putting both of your legs parallel to your shoulders. Then bring your most dominant foot one-half of a step back, and slightly bend your knees so you’re in an athletic stance.
    • Keep your fists in front of your face. Your hands should be lined up outside of your eyes and a few inches away from your face.
    • As you punch, twist your body to your dominant foot side and rotate your front foot. Rotate your upper body as well.
Round 1:

Perform each of the punches without weights for 45 seconds. After each one, do 60 seconds of relaxed-pace jump rope.

Rest for 30 seconds.

Round 2:

Perform each of the punches with your chosen weight. Be slow and controlled with each movement for eight punches.

Jump rope for 30 seconds at high intensity after each set of eight.

Rest for 30 seconds.

Round 3 – Knockout Round:

Do 30 seconds of punches without weights. Do all five sets, then jump rope for three minutes at a moderate intensity.

Cool down with your favorite stretches, placing added focus on your upper body. Hold each stretch for 30 seconds.

Find out more at: http://www.DiscoverHerbalife.com

North Beach Nutrition - San Clemente Nutrition Bar - Offering Healthy Smoothies - Hot & Cold Tea - and Health Coaching To Help You Reach Your Fitness Goals. 1502 N El Camino Real San Clemente CA 92672