CrossFit exercises such as lifting, bodyweight training and high-intensity interval (HIIT) training can help you swiftly get in shape? Boxing, on the other hand, assures both the physical training and burning exercise. With boxing, you can burn up to double the calories in less time while doing the rotational and repetitive movements. The workout may be a little tougher, but the results are worth the grind.
Fighter-Style HIIT CrossFit Exercises
Most of the moves in this training are structured as high-intensity interval training. They are short and intense bursts of workouts with minimal rest. This works out multiple muscle groups while at the same time, maintains the healthy heart rate.
The workout is divided into three phases as follows:
Phase 1 – Bodyweight and Jump Rope
Do a set of rope jumping which takes about 2 minutes. Follow this with a set of pushups 10 reps and shoulder tap 1 set, 30 reps. After that, go for rope jumping one set 1 minute, pushups 1 set 15 reps and shoulder tap 1 set 50 reps. After that go back to rope jumping for one set 1 minute.
Pick up the repeats and position yourself for pushups: one set with 20 reps and then shoulder tap one set of 70 reps, and one set of rope jumping for one minute. Now do pushups one set i.e. 25 reps, and then finish with shoulder tap of one set with 90 reps.
Phase 2 – Boxing Intervals
Do a 5 rounds circuit of punches. If you don’t have a boxing bag, you can shadow box using light dumbbells.
Phase 3 – High-Intensity Interval Training Full Body Battle
This consists of a circuit of 3 to 4 rounds of battling ropes, sledge push, box jump, pull-ups, tire flips, sledgehammer swings, barbell deadlift, and running on a treadmill. Make the rest periods in between movements as shorter as possible.
You can do the first and second phases at home, but the third one should be done in a gym. This is because of the access to equipment.
Each of the above phases is intense in its own respect, but more importantly, it acts as a forward loop to the next phase.
Jumping rope and boxing are two CrossFit exercises that give both your lower and upper body muscles the warm-up to take you through the intense rounds ahead. Between the second and third phase, activate your glute by doing about 15 steps of lateral band walks.
In case you do not have a sledgehammer or a tire, you can use a dumbbell as a substitute. Hold the weight between your knees while positioning yourself in a wide squat. Then, jump forward 10 long jumps. Immediately after, do single arm bent-over rows for 10 to 15 reps on either side.
KUNAL JHAVERI | 07 Aug 18