Changing up your Cardio

Sunday, September 01, 2013




By: Graeme Guthrie

- Personal Trainer, The Gym at 99 Sudbury





If you are anything like myself you don’t enjoy spending hours upon hours up on the cardio machines. So I’m going to take a page out of my Power Boxing Class and give you something different, challenging and fun to add into your fitness routine!


To start off you will need to do a little bit of inexpensive shopping.

What every boxer needs:


1. Skipping rope. 

2. Boxing gloves. 

3. Hand wraps. (to further protect the hand from injury) 

4. and your normal gym attire should about do it!


In the end it should cost you no more than $40-50.


The routine breakdown:


Warm up: I like to start off with about a 5 to 8 minute warm up. This involves standing in the traditional boxing stance with hand up and bouncing back a forth on the balls of your feet. Here you implement 35 second intervals such as: jumping jacks, shadow boxing (make big emphasized movements, we want to burn more calories!) jumping lunges, alternating standing high knees, shadow boxing (pick a combination such as jab, cross, hook, uppercut and repeat for the 35sec), run laps (if you have the space), exaggerated front kicks, side kicks (good for the abs!), Sprints, and more shadow boxing....


The workout: 


Do 8-10 rounds total, about 2-3 minutes long.


Hitting the heavy bag. Do this for about 4-5 rounds. Use various combinations. I like to stick to one or two each round to try and perfect them. Also, don’t forget practice good foot work and form. As you progress and improve add movements such as bob and weaves, ducks, faints and lay backs!


Complete a round or two of skipping. If you haven’t perfected it yet just start with the basic double foot hop or whatever comes easy. Once you get the hang of it you can start to practice more complex patterns. Skipping is tough, so if you get tired rest 10 seconds and get back to it! Make sure to finish the full 2-3 minutes. You’ll be thankful you did later on!


Body weight exercises, about 2-3 rounds. Alternate and use as little rest as possible. Here are a few exercises to use:


Push-ups - these are a boxers best friend, you cant do enough of them! Squat jumps - rapid and stay light on your feet. Russian twists - raise you legs to make it more challenging. Inch warms - the slower the better.

Plank - all variations. Lunges - from all angles. Dive bombers - a push-up variation. Mountain climbers - rapid feet.


After completing your rounds, do 5-10 minutes of intense core exercises. Set these up back to back with no or very little rest. You want to get that burn in your abs and keep it up the entire time!


Remember your punching and kicking power comes from your legs and core. The stronger they are the harder you will hit! Finally, the number one thing I can’t stress enough is have fun and enjoy your workouts. Try new things because you never know what the outcome will be...