You Could Lose 8-10 Pounds Every 30 Days While Learning How to Defend Yourself

Imagine having to tighten your belt a notch or two tighter after a few weeks, forcing you to take a trip to your favorite clothing store to buy a whole new wardrobe.

Here is a summary of the benefits you receive with our boxing
fitness camp for women:

• Learn real boxing technique, but in a safe environment
  
• Become strong, slim and lean and boost your metabolism
  with our resistance training program
  
• Learn self-defense and improve self-confidence
  
• Melt fat, tone up, boost energy, get rid of stress, and be prepared for demands of everyday life with boxing fitness

Here is a sample workout at one of our boxing fitness camp:

12 minutes Warm Up with jump rope

• One round regular jumping
• One round left foot 15 seconds, right foot 15 seconds, both feet 15 seconds, repeat
• One round "Jumping Jacks" style 15 seconds, regular 15 seconds, repeat
• One round high knees 15 seconds, regular 15 seconds, repeat

5 minutes stretching

• Arm circles
• Shoulder circles
• Neck circles
• Foot circles
• Leg stretches

5 minutes Punch warm-ups. Shadow Box

• Check stance
• One round: Jab 15 seconds, right 15 seconds, 1-2 combination 15 seconds, repeat
• One round: Same thing

20 minutes Punch drills:

• One round: Jab high 15 sec, jab low 15 sec, repeat
• One round: Same thing on other side, as Southpaw (reverse stance)
• One round: Right hand high 15 sec, right hand low 15 sec, repeat
• One round: Same thing on other side, as Southpaw.
• One round: The boxing two-step. Jab and move forward across the room. Jab and move left across the room. Move backwards across the room. Jab and move right across the room.
• One round: Catching punches with your elbows by only moving your core.
• Same thing

10-15 minutes. Close Out:

• One round: Work abdominals with medicine ball. Throw back and forth. Straight 15 sec, touch left 15 sec, touch right 15 sec
• One round: Work abdominals with medicine ball. 15 sec. straight on, 15 sec ball over your head.
• One round: Plyo-pushups
• One round: Lunges
• One round: Sugar Rays. Stay on the ball of your feet while moving clockwise for 15 sec, then counter clockwise for 15 sec, repeat.

Go the distance,
Tyrone Johnson
http://www.knockoutworkoutsbootcamps.com