Full transparency: I’ve wanted to hit something more than a few times in 2020. (Haven’t we all?) Among its many other purposes, exercise is an outlet for rage, joy, and all the other feelings. So on those days when you want to glove up and throw some swings, BoxUnion instructor Beth Gold‘s 20-minute, low-impact boxing workout will help you step into the ring no matter where you are.
Although you could use a real punching bag if you have access to one, it’s also perfectly fine to send those uppercuts and jabs into the air in front of you—just use your imagination. Before you get started, make sure you have a clear perimeter around you so you don’t end up knocking down a crystal vase or something equally delicate.
Try Gold’s 20-minute low-impact boxing workout
1. Knee hug: Stand up straight and hug your knee to your chest. Release your leg and open it toward the right like a gate. Switch sides.
2. Sumo squats: Bring your feet wide and point your toes out. Clasp your hands at your chest as you sit back into a squat, then drive through your heels to return to standing. Make sure your chest points forward and doesn’t round or dip toward the floor.
3. Sumo squats with heel lifts: Keep your squat form exactly as is—with one exception. When you stand tall, come onto your toes so that you’re engaging your calves. Now they’re in on the action, too.
4. Quad stretch: Come to standing and bend your right knee, catching it with your right hand. Think about pressing your right hip gently forward. Switch sides.
5. Back lunges: Step your right foot back into a lunge so that your back knee hovers just above the ground and your left knee stacks directly above your ankle. Come back to center and switch sides, making sure that your core stays lit up the whole time. “When I say core engaged, I want you to think about bracing and driving your navel right to your spine,” says Gold.
6. Arm circles: Come back to standing and extend your arms out into a T-shape. Begin drawing big circles with your arms to warm up the shoulders and back. Make sure to move both forward and backward.
7. Sumo squat to back lunge: Now, combine moves three and five. Squat down in your wide-legged stance, come back up, and immediately step your right foot back into a lunge. Return to your starting position, squat once more, and step back with your left foot this time. Keep alternating.
You’re all warmed up now! To work through the full workout, watch the video above from start to sweaty finish.
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