Workout of the day

TWISTING LUNGE.......

Stand with feet parallel, arms at sides. Take a large step backward with left foot.

Turn so your upper body faces all the way to the left, and pivot both feet so your left foot faces forward and your right foot faces out (heel of left foot is perpendicular to right). Lower hands toward floor over left leg, being careful to keep left knee in line with left ankle. Pivot back to center and repeat on opposite leg. Do 12 to 15 reps; switch sides

Skipping workout

20 minute Skipping Programme
This workout incorporates all of the techniques and tricks that we have outlined. Skipping for 20 minutes will elevate the heart rate, working the heart and lungs, improving fitness and burning calories. Each of the different skipping moves focuses on a different area of the body, giving you an all round workout, which you can do anytime, anywhere!

Warm Up
Begin by marching on the spot for thirty seconds, bringing your knees up to hip level and swinging your arms. Gradually increase the speed of your march until you are jogging, and jog on the spot for 1 minute. Perform stretches of the quads,hamstrings, and calves, holding each for thirty seconds. Rotate the ankles, 5 times clockwise and anti-clockwise on each side, then 10 arm circles forwards and backwards.

The Workout
Continuous skip 2mins
Fast skip or Double Unders 30secs/March 30secs x 3
Skier 1min
Fast skip or Double Unders 30secs/march 30secs x 3
Continuous skip 3mins
Bell Jump 1min
Continuous skip 1min
Running Step 1min
Straddle 1min
Continuous 1min
Straddle 1min
Continuous 1min
Double Unders and Crossovers 1min

Cool Down
March on the spot for thirty seconds before performing stretches for the quads, hamstrings, and calves, holding each for thirty seconds

Boxing Workout...

Boxing is considered one of the best cardio workouts. For this workout, the heart rate range from 50%-70% of a person's maximum heart rate. This can be easily determined by subtracting the age from 220 and multiplying it by .5 to get the minimum heart rate and multiply it by 7 to get the maximum. Boxing cardio Workout Routines The first step in getting into this workout is to have interval running. It consists of sustained, intense running for a set time and distance. This will condition the body for boxing. Common intervals of distances are 200 - 800 meters. For beginners, workout routine consists of 1-mile warm up, 600 meter run, and 800 meter light jog to cool down. Running should be kept at an intense pace to make the heart rate reach the anaerobic levels. Muscle Groups targeted Boxing involves a lot of muscle groups. These are the bicep, quadriceps, hamstrings, Gastrocnemius and Soleus muscles, and Erector Spinae muscle group. In addition, boxing exercises also include the abdominal muscles, internal and external oblique muscles groups, Pectoralis muscle group, and Latissimus muscle group. Cardio workout Preparation Prepare all equipment needed. Do 5-10 minute warm up exercises. Do a 10-minute basic resistance endurance training. This will emphasize the level of speed, endurance, and strength. Do a 5-minute drill, combining multiple punches and defensive work. Do a timed rounds punching light to heavy bags. Cool down by doing a 5-minute stretching to stabilize the heart beat