G'day everyone welcome back to another
exercise video what we're going to go
through today is a boxing workout we're
going to get that heart rate up we're
gonna get those lungs moving we're gonna
work those shoulders and our arms now
just quickly before we get into it as
always before you do these exercise
videos make sure you do one of the
warm-ups which I'll pop a link to as I
usually do up here in the corner and
when you're ready let's get into it so
you've done the warm-up you're sitting
up nice and tall in your chair we're
gonna start with just punching out to
the front
nice and slow we're gonna do this for 20
seconds and you're following along with
me you're maintaining that upright
posture throughout
that's it and you're not gonna slouch over whenever you
feel yourself slouching over you're gonna get back
into that upright posture you're keeping
your core nice and tight and you're
following along with me throughout this
whole exercise video doing your best now
this is going to work your arms so if
you feel yourself getting a little bit
tired those arms fatiguing have a break
and get straight back into it okay let's
go a bit faster now
following along with
me maintaining that upright
posture just punching out to the front
excellent work
that's it doing what I'm doing matching
my punches
maintain that upright posture
don't slouch
we got 20 seconds to go
that's it now let's pick it up a bit
faster punching straight out one after
the other
maintaining that upright posture
keeping your head up
excellent
work we've got five seconds
and three
two
and one excellent work taking a deep
breath in
and out
let's shake out those arms
let's do some shoulder rolls
three
two
and one
excellent work now you can slouch over
let yourself relax for a bit
let's sit back up bring those shoulders
back and down big smile on my face
that's it excellent work
okay now we're going to do is just punch down
so
keeping that chest up keeping your head
up as well and you're just matching my
punches we're going to do this for a
minute punching down
excellent work
doing exactly what I'm doing
we got 10 seconds to go at this slower
speed before we pick it up
and five
four
three
two
and one
now punching down a little bit faster
matching my punches
that's it
excellent work guys
keep it going
maintain that upright posture
punching down
excellent work
got
20 seconds to go
let's keep it going
and ten
nine
eight
seven
six
five
four
three
two
and one
excellent work guys taking a deep breath in
and out
that was a long 10 seconds you did
really well we're gonna get into some
uppercuts now so it's with that bent arm
you're punching up
just like this
following along with me
bringing those arms down and then it comes up
so notice what I'm doing I'm keeping my arms out in front then it comes down I punch up
excellent work
let's keep that going
nice slow steady speed maintaining that upright posture
excellent work
let's keep that up
now let's pick up the
speed a little bit
that's it getting that shoulder behind it
excellent work
I should say getting your body behind it
so coming down
punching up getting that body moving
and let's go a bit faster again
excellent work
keeping that body upright
and let's go for 15 more seconds
you're doing great
guys remember to breathe
keeping those arms pumping
five seconds you can do it
putting it in
and three
two
and one
excellent work taking a deep breath in
and out
okay now we're gonna go back
to the front but like we did just then
we're going to put our body into it so
notice how I'm coming from the shoulder
and I'm turning a little bit as I'm
punching so getting more of that body
moving
it's not just from the arms we're
slightly turning to the side and we're
getting our body behind the punches
that's it maintain that upright posture
following along with me
excellent work guys
we're gonna do this for 30 more seconds
getting that body behind the punches
maintain that upright posture
excellent work
twenty seconds to go
you can do it getting that body behind
the punches not just throwing it from the arms
ten seconds
five seconds
and three
two
and one
excellent work taking a deep breath in
and out
okay shaking out those arms shake out
those legs as well
let's do some
shoulder rolls
three
two
and one
excellent work what we're going to do
now you've probably guessed it we're gonna
punch up to the front just like this
excellent work
so you're punching up you're following along with me nice and
slow you're keeping that core tight
one arm after the other
excellent work guys
punching up nice and high make sure you
straighten out those arms
if you do have a
bit of trouble punching up
to the top just punch out in front and following my
timing as well
excellent work guys now let's
pick that speed up a little bit
punching up nice and high
maintaining that upright posture
excellent work
we got ten seconds to go
and ten
nine
eight
seven
six
five
four
three
two
and one
excellent work you're gonna feel those
shoulders working shake them out
shaking out the arms
taking a deep breath in
and out
okay we're gonna go through that routine once more
let's just shake out the
legs
shake out the arms again
let's slouch over let everything relax
we can just sit here for a bit as we're relaxing
okay let let's take another deep
breath in
and out
okay let's come up into that upright posture nice and tall
shoulders back and down let's keep that
stomach tight we're gonna get started
with the punching out to the front so
it's just coming from the arms
that's it
just punching straight out in front
keeping that body upright when you feel
yourself slouching get straight back
into that upright posture
excellent work
let's keep that going 30 more seconds to go
punching out in front we're
gonna pick up the speed shortly
excellent work five seconds and we're
picking up the speed
great work and three
two
one - picking up the speed punching
straight out in front
following my arm movements maintaining
that upright posture
we're gonna go for 20 seconds
that's it
one arm after the other punching straight out in front
excellent work guys
keep it up
and ten
nine
eight
seven
six
five
four
three
two
and one great
work taking a deep breath in
and out
shaking out those arms
let's now get
into the uppercut so like we were doing
before bringing the arm down coming up
rotating that body a little bit as we
throw out those punches getting
everything moving
that's it following along with me guys
gonna do this for 10 seconds and we're
gonna go a little bit faster and then we're
gonna pick up the speed after that
excellent work
and five
four
three
two
and one excellent work now let's pick up
the speed not getting your body behind
it as much
just coming from the arms punching up
excellent work
keeping those arms bent
ten seconds
ten
nine
eight
seven
six
five
four
three
two
and one
excellent work guys shaking out those arms
taking a deep breath in
and out
okay let's go back to punching to the
front this time getting your body behind
it
that's it so notice I'm rotating a little bit
as I'm doing the punches
we're gonna
do this for 20 seconds
excellent work guys
rotating your body around a little bit
getting it behind the punches now let's
go faster to the front
that's it excellent work guys as fast as you can
now punching those arms out
great work
and ten
nine
eight
seven
six
five
four
three
two
and one great work maintain
that upright posture shaking out those
arms
taking a deep breath in
and out
okay let's punch down now gonna do this
for 45 seconds
excellent work guys punching down
maintain that upright posture keep your chest up
that's it
got about 30 seconds
to go
following along with me let's pick
up the speed a little bit just one after
the other
keep it going
fifteen seconds to go you can do it
we're
almost done for today
ten seconds
five
four
three
two
and one
slowing it down
and placing your hands on your legs taking a deep breath in
and out
okay let's do some shoulder rolls
okay now what we going to do is punch up
to the ceiling
so last
bit of punching we're gonna do for
today
keeping it up
punching up nice and high fully extend those arms
great work
okay
now let's go a little bit faster
if your arms are tied push them out to the
front instead of up to the roof
okay now we're going to punch down
ten
nine
eight
seven
six
five
four
three
two
and one now let's punch out to the front
excellent work
guys keep it going
and five
four
three
two
and one now let's go back up to the
ceiling ten seconds you can do it
following along with me we're almost
done for today guys punching up
five
four
three
two
and one now punching down
ten
nine
eight
seven
six
five
four
three
two
and one
excellent work guys sitting back in your chair
let's shake out those arms shake
out those legs taking a deep breath in
and out
let's do some shoulder rolls
focus on relaxing your body with each 
shoulder roll
that's it letting
everything settle down
and five
four
three
two
and one let's take another
deep breath in
and out
okay let's cross our arm over our chest like this
bringing
the other arm over it
like I'm doing so I've got my arm bent
I'm pulling into the body stretching out those shoulders
let's hold this for 20 seconds
stretching out that arm
maintaining that upright posture
excellent work
and five
four
three
two
and one
great job shaking out those
arms let's change sides
crossing the arm across your body maintaining that
upright posture
20 seconds hugging the arm into your body feeling the stretch in your shoulder
and
five
four
three
two
and one
excellent work shaking out those arms
taking another deep breath in
and out
we're all done for today guys excellent
work following along with that boxing
video now if you did have trouble with
it take your time and keep practicing
eventually you'll be doing this exercise
video with ease you all did great
following along with that exercise video
I'll catch you again shortly for another
exercise video remember to subscribe to
this channel for regular exercise videos
to help you improve your health and
fitness and make sure to like this video
give it the thumbs up if you did enjoy it
I'll catch you next time guys I'll
see you then
