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.
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.
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.