Men’s Health – Home Fight Club

Men’s Health – Home Fight Club
August 9, 2018 EverybodyFights

Men’s Health Home Fight Club

Punch up your own workouts with some moves and wisdom from EverybodyFights.

Find your stance

Get both hands up, shoulders relaxed, chin down so it’s protected by your fist. If you’re right-handed, get your right foot behind your left, but keep your weight evenly distributed. You should be able to bounce back and forth between feet easily.

Push-pull to punch

The most important punch is the jab (a quick hit forward with your left hand if you’re a righty). The powerful right-handed cross follows. To make that right impactful, don’t just punch. As you’re pushing your right arm forward, rotate your right hip forward and actively pull your left hand and left hip back. Foreman uses the Airdyne to teach this to newcomers; when you pull one bike arm, you must push the other.

Men’s Health Home Fight Club – Pick your spots

Not every punch is meant to be your hardest, something you’ll figure out just minutes into any EverybodyFights class. Crush the bag with those right jabs, uppercuts, and crosses, but don’t be too aggressive with every punch, especially the jab; it’ll leave you off-balance and open to attack.

Draw your hand back as quickly as possible after you throw a punch, says George Foreman III of EverybodyFights.

BOOT-CAMP MOVES

1-2 burpee

Men's Health Home Fight Club
PETER SUCHESKI

 

It’s a full-body workout and boxing practice all rolled into one. Get into your boxer’s stance; throw a left jab, then a right.

Men's Health Home Fight Club
PETER SUCHESKI

Immediately do a burpee, dropping your chest to the ground, then standing back up; quickly get back into boxer’s stance. That’s 1 rep. At EverybodyFights, you’ll sometimes repeat this for 3 straight minutes.

Bird-dog plank

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The mechanics of a punch challenge your core to transfer energy from leg to opposite arm. Bird-dog planks mimic that, forcing your core to keep you balanced. Get in pushup position, then lift your right hand and left leg off the ground. Keep your hips stable. Hold, then repeat on the other side. That’s 1 rep; do reps for a minute.

Duck walk

Men's Health Home Fight Club
The finest boxers have strong legs that can endure even near the end of a fight, but they don’t just do squats. Try the duck walk: Squat until your thighs are parallel to the ground. Staying in this low position, walk forward 10 to 15 yards. Turn around and walk back. Do 3 sets. For a challenge, follow each set of duck walks with 20 seconds of jab-crosses.

Men’s Health Home Fight Club

EBF