Get-in-the-ring-
By Anna-Fleet
One round of stimulates all of the major muscle groups – delivering a total blast to the body that helps improve power, coordination, aerobic fitness (lengthier sessions with oxygen) to build endurance and stamina, and anaerobic fitness (shorter quick bursts of training without oxygen) to build power and speed. Indeed, will whip you into the best shape of your life.

The great thing about is that the skills you learn in the ring, or when going one-on-one with your heavy bag, will transfer into practical self-defense skills. After all, if you have the power and stamina to survive a round of sparing in the ring; you have the skill to ward off an attacker in the real world.

A workout is really quite simple, and you don’t need a ton of equipment to get a fantastic full body workout. All the equipment you’ll need is:

•A heavy bag
•A speed-ball
•14-ounce gloves
•A skipping rope
•A timer
•A medicine-ball (optional)

The greatest thing about is that you can do it in the comfort of your own home – with a little space of course. Just clear a decent space in your apartment or basement – and find a good solid beam to hang your heavy bag from. That’s really all you’ll need. With the heavy bag you won’t need a sparring partner. Just put the gloves to your bag, and then follow your sparring with a 2 minute sweaty jump rope session. You may want to invest in a timer – and play some heavy music with a beat – trust me it will help you keep you’re skipping and punching rhythm.

If

you’re new to the best advice I can give you is to sign up for a few classes with a qualified instructor first. This will teach you the basic moves:

•Jabs
•Straight rights
•Hooks
•The footwork

After you learn the basics, you can take your moves home. A 60 minute session can burn up to 1,000 calories – which is more than a simple run will ever do. Better yet, it blends cardio with resistance training, and helps build your whole body by calling on the muscles in your shoulders, forearms, abdominals, hip flexors, obliques, quads, hamstrings, calves, upper back, triceps, biceps and lats. What you don’t believe me? You try holding up a pair of 14 ounce boxing gloves for 3 rounds! Trust me; you’ll feel the burn in your upper body.

Personally, the greatest thing that I find with is that after a particularly stressful day at work it lets me take out all of my aggression on the bag!

Article Source: http://activeauthors.com

Anna Fleet is a certified personal trainer. When she is not working out or helping others achieve optimal health, she is the face and voice behind fitnessgear101.com – an online resource with information about free-standing cardio equipment like skipping ropes and more.