Hi there. I'm Mike Gales for Fight your way Fit. This tutorial is brought to
you by Brain Armor and you can find out how to get the edge and cognitive
performance at brain-armor.com. In this video, we're going to do a boxing workout
using a protective punching vest. You'll see a lot of top trainers using
this apparatus, yet this video will be for beginners. That way, if you're new to
boxing training, you can have another great workout to add to your repertoire,
to keep your training effective yet fun and interesting.
Once again I'm back at the Grant Brothers gym in Montreal Canada. I always say
it but these guys are great and I'll leave a link to their website in the
description below. Today we're going to do a simple yet fun and effective
workout using the protective vest. In the near future, I'll post another video
using both a combination of the vest and the focus mitts along with some footwork.
For this beginners video, we're going to keep it simple and use only the vest
and remain stationary. I find a lot of people buy this equipment, yet they make
it so complicated that they never end up even using it. Today, I'm lucky enough
to have enlisted the help of coach Edwin and he's gonna put me through the paces.
He's a coach for both amateur and professional boxers, as well as some
mixed martial artists. Before we hit anything, i always say it but safety
first, I'm going to properly wrap my hands. If you're unsure how to do
that, well there's a link in the description below. You definitely
should be using some gloves for this routine. I'll be using these boxing
training gloves and those are the ones with a Velcro, so I can put them on and
remove them all by myself. For this routine, I recommend that you add this to
an existing routine. Perhaps instead of doing a double-ended bag or the heavy
bag, you can incorporate this into that workout just to keep things interesting.
You could absolutely do this all by itself and have an awesome workout but I
prefer to simply throw it into the mix with some other stuff like shadow boxing
or jump rope etc. Yet whatever you decide to do, please always make sure that
you're thoroughly warmed up before you decide to punch anything. As you may have
noticed, for all of my beginner routines, I like to use a certain number of
repetitions instead of going for time. So we're going to throw a certain number of
punches to complete that particular round. That way if you're a beginner, you
know that you're always gonna have a consistently good
workout because the numbers are going to remain the same. You're also not
gonna feel pressured by the clock. Let's get started with round one.
That's gonna be the lead hook to the body for 100 repetitions. During this
round, I'm going to throw 100 consecutive lead hooks to the body. If you don't
have one of these vests you could pick one up online for under 100$ and
they're a great investment. It's something that you and your partner can
probably do in your living room if you had to. Again it's simple but it's oh so
super effective way of getting into great shape. It's definitely well
worth an investment. What is great with this vest, is that you don't have to
over complicate it. Edwin is an extremely knowledgeable coach, yet here
all he's doing is standing in place and keeping his hands out of the way, as he
lets me put in some real work. He's just wearing the vest and standing there. Now
obviously he's done this before. I'm going to bug him to do an
advanced routine with the focus mitts and that's gonna incorporate a few
different things but for now this is great if you want to just try it out.
I'm not reaching too far in with
the shots, meaning that I'm not even going all the way in to hit that little
red target which would be a debilitating liver shot. This is a beginner's video and
I don't want overcomplicate with footwork. I'm just keeping the same
distance from Edwin and throwing my shot. one after another and so you do the same.
Keep throwing and don't forget to breathe with every shot. 1 2 3 4 5 6 all
the way up until 100. What I am trying to do as I throw my shots, is I'm
trying to keep my lead shoulder up as much as comfortably possible.
I'm trying to keep my rear hand up as much as comfortably possible.
Round 2. That's going to be the rear hook for 100 repetitions. Don't forget to breathe with
each and every shot. Again, I'm not reaching too far forward. It may only
look like that on the target because coach Edwin is standing in an Orthodox
stance, with his left leg out front. So right now the targets closer. My whole
point is that I'm not stepping in for this shot and I'm not overreaching. I am using
my legs hips and core to generate most of the power for my hook. It's not
really my arm that's developing the power for my hook. I'm trying to make
decent contact yet I'm not punching with all of my might. Of course coach Edwin
can take it, especially since he's wearing the protective vest because with
those who don't feel all that much. That's not why. I've got 100 shots
to throw here and I'm just trying to make sure that I pace myself to last
the entire round. I'm gonna throw it hard but not super hard. Round 3.
This round will combine the last two rounds together. That's gonna be 100 shots.
Now we're gonna break that into 50 combinations of a lead hook followed by
a rear hook to the body. Again, we're not moving. Coach Edwin is keeping the vest
stable and he's staying in one spot. We're just getting used to letting our
hands go to the body. We're building up some endurance. A thing that you will
notice here, is where I'm choosing to throw and land those two punches. I'm not
standing directly at the center in front of Edwin. In fact, I'm off to my left,
to throw a liver shot with lead hook and then a rear hook to the solar plexus. Why?
Well that's probably how I'm going to end up throwing it in real life. It's also a
little easier than standing in the center and trying to reach to both sides, to hit
those little red targets, that represent your opponent's ribs. What I'm doing
is easier but it's completely up to you. You could stand in the center and really
loop your punches to the body. Whatever you do, keep breathing and keep punching.
Round 4. I'm going to reverse what I just did in the last round.
Throw the rear hook followed by the lead hook for 50 repetitions.
Again that's 100 shots! Notice that I throw my shots and then I reset by
bringing my hands back up. That's a good habit to do, because it's going to
keep you looking pretty, if someone is punching back at you. It's also going to
give you a better work out, by continually having to keep those hands up high and
the shoulders up high. You're probably going to find that by now it's starting
to get really tough, but just hang in there and keep breathing and keep
punching. Of course, if you feel exhausted or faint then take a moment to regroup.
Then continue when you can. That's the beauty of throwing for a certain
number of shots per round rather than time. You're in control of the pace.
Slow it down if you need to and rest for a moment if you must. As soon as you
feel that you can, continue to make the target number of repetitions
for that round. Again, instead of being at Edwin's centre, I'm off to
my right. There, I deliver my rear hand to
the ribs. Then it's my lead hand this
time, to the center of his solar plexus. Because again, that's probably how I'm
going to do it in real life.
Also remember to try and use that rotation of your legs, hips and core
rather than just punching with your arms. Not only will you punch with more
power, you're also not going to get as tired. Those larger muscles take much
longer to exhaust and fatigue. Round 5. This is going to be a sprint, to
really exhaust you and to build up some muscular endurance. This is going to be
nonstop punching until you reach 200 consecutive shots. Again, if at any point
you feel that you need a rest, then do so. Continue as soon as
you're able. I'm staying in close and aiming both of my shots towards the
center of his body. Because again, it is a little easier and quicker then reaching
around for those targets at the ribs. You could if you like, increase the
intensity level and open up a little wider to reach below those elbows and
hit the targets on either side. Again, this is a beginners routine and I
suggest that you keep it simple. Keep your punches short. If you actually try
this out, then you're gonna find that it is it's a beginner's routine but it's a
tough one. It really does get your heart pounding and you're gonna be
burning fat like a blazing Inferno. Yet you're going to be having fun the whole
time. Soon I will bug coach Edwin for an advanced routine
that will really help your technique and your calorie destroying
capabilities. I'll also be bugging him, along with some other professional coaches,
to do more videos for you guys, with great pro tips and tricks, to help
your boxing game and your fat-burning game at the same time. Until then, this has
been Mike Gales for Fight your way Fit. if you like these videos, then please
click below to like or subscribe. We're constantly posting up great tips
and new ideas and they are all meant to get you into the absolute greatest shape
possible.