Form Fitness Blog

One of my favorite exercises are push-ups. For the next month, I am going to post a different push up variation each day. These variations will encompass a wide range muscles being used, not just your chest and tricep muscles. You will see shoulder stabilization, core musculature activation, active flexibility and movements in all planes of motion (Saggital Plane, Frontal Plane and Transverse Plane). Remember to breathe with each repetition you do and activate your abdominal muscles by drawing your belly button in towards you spine. Let’s get started.

Day #1

BOSU Ball Push ups. Do three sets of 15 push-ups with your hands centered on the BOSU ball. Keep your abs tight and breathe with each repletion. Rest 0-30 seconds in between each set.

View Video: Day 1: 30 Days of Push-ups

Many of us fall into the habit of routine. How much of your routine is focused on building agility? Even if you have no experience or interest in the sport of boxing, the movements incorporated into a boxer’s training sessions could benefit your overall fitness and agility. You need boxing gloves, a heavy bag and punching mitts. You will also need a partner.

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Try this workout:

Warm up

Hit the Heavy Bag for one minute. You can strike the bag with whatever speed and power that you like. Keep your core tight. Choose a variety of punches to warm up. Next, do a set of 25 body weight squats.  Repeat this twice.

Workout:  The Calorie Burner

• Hit the heavy bag with short, close punches for 30 seconds. Punch up and down the bag quickly. Next, bring mitts to your partner for him to wear. Do 25 combinations of jab, jab, straight punch. Rest 30 seconds. Repeat this twice.

• With your partner, do 25 combinations of jab, jab, left uppercut, right uppercut.  Then, do 25 jump squats. Rest 30 seconds. Repeat this twice.

• With your partner, do 25 combinations of jab, jab, left hook, right hook. Next, do 25 speed skaters (side to side). Rest 30 seconds. Repeat this twice.

• Do 25 push-ups. With your partner, do 25 combinations of left-right, left-right. All straight punches. Rest 30 seconds. Repeat this twice.

• Get into a sit-up position. Have your partner stand on your toes. As you sit up, hit the mitts of your partner with a left, right, left combination. Do 20 of these. Next, do 20 total bodyweight lunges. 10 per leg. Rest 30 seconds. Repeat this twice.

• Finally, do two one-minute rounds with your partner. Mix up the combinations from above.

I promise you will be gassed after this short workout.

This workout is for athletes looking to improve bat speed and to throw the ball  with more velocity. Baseball and softball are sports in which you need complete rotational power. The key is a deep-core muscular engagement as well as a strong foundation. Let’s get started.

Warm up:

• 2 sets of 15 body weight squats
• 2 sets of  15 push ups

Workout:

3 sets of reverse lunges with spinal extension (8 lb. Medicine Ball)

Step back into a lunge. Hold that lunge. Raise the Med ball over your head with both hands. Draw your abs in tight and lean back slightly. 6 reps on each side.

3 sets of rotational push ups

This is a standard push up except that when you push your body up from the floor, lift one hand and raise it towards the ceiling. All of your weight will be on the other hand in a side plank position. Arm locked out.

3 sets of single leg dumbbell shoulder presses

Lighter weights. Balance on one leg. Do a 10 shoulder presses on one leg. Balance     on the other and do 10 more reps for a total of 20 reps

Here’s a healthy afternoon snack with tons of protein:

1 cup of organic, nonfat, French vanilla yogurt
1/3 cup organic fresh blueberries
1/2 cup Kashi GoLean! Crunch cereal
1/8 cup sliced almonds

Find out more about why protein is important in your everyday diet:
http://www.cdc.gov/nutrition/everyone/basics/protein.html

Are you tired of the same old cardio? Treadmills and elliptical machines are great for burning calories. However, your body gets acclimated to any continuous stress that you put on it. That is why it is important to try new ways to tax your cardiovascular system and burn calories.

Try using a heavy bag. It is one of the most efficient ways of torching calories and getting a great full body workout.  Depending on your age and weight, you can burn 400 calories or more an hour! All of the major muscle groups are being worked. Your core, back, legs and arms are intensely activated and are working really hard.  With this type of interval training, you will feel your heart and lungs being put to the test.

A good way to start is to hit the bag for 3 minutes and rest for one minute. Try doing 3-5 rounds to start and build your endurance up by adding an extra round a week until you reach 10-12 rounds. Here are 10 heavy bag training tips from expertboxing.com:

1. Pay Attention
2. Keep Your Balance
3. Punch, Don’t Push
4. Ground Your Feet When You Punch
5. Move Your Feet When You’re Not Punching
6. Don’t Wait
7. Less Power, More Breathing
8. Throw 3-6 Punches
9. Be Active When You Rest
10. Keep Your Hands Up

http://www.expertboxing.com/boxing-training/bag-training/10-heavy-bag-training-tips