all right guys this is your beginner warmup what we're gonna do is going to move for six minutes
non-stop for 30 seconds sets hair's gonna run you through it we're in a go I does what it's 60% max
pace alright so here we go first up all we're going to do is get into a little bit of a boxing
balance you go to your boxing stance and go back and forth and hold out for 30 seconds what we're
doing here is we're going to warm up your ankles a little bit and just get you used to move in one
position the important piece here is that you're constantly moving on your toes you're keeping
your hands up in position and what you can do is just ask your your clients or your students just
to move side to side a little bit as they bounce it kind of change the angle slightly all right so
Tara's going to move this a little bit to one side just a little bit to the other nice and easy and
switch we're going the easy jumping jacks go next 30 seconds well you'll notice what boxing is a lot
of movements where you're on your toes you have to use your ankles a lot it's a lot of endurance
to stay on your legs so there's gonna be a lot of plyometrics like plyometrics like jumping jacks
let's get being and punch out stuff like that jumping jacks are always a go to and from here
we're gonna move into squats right away remember no rest easy rep so I want your reps to be able to
seconds yeah 30 go we don't rush you'll notice what Tara's focusing on it she has very good
mobility issues she's gonna focus on bringing her hips just below her knees and the hands come up is
that she's in a boxing protected position ah she goes down it's exactly what she's doing and again
it's although fluidity humble being fast here we're warming up and two more and now it's going
to go into bouncing laterally so on your bounce going side to side that's all you're going to do
30 seconds I can get you to move in different directions there will be a nice and steady on
your feet although being able to maintain control yeah some you were starting to get tired here even
though these movements are small they still get the heart rate up and now there you go jumping
jacks don't want to tear go a little bit lower as she drops down there you go there you're going a
little bit lower so again we're just dropping the hips a little bit there you go now if you
have students or clients a little bit of knee issues you can keep them tall is fine but again
you want to make sure you're relaxed and you just move through this movement and say nice
control and breathing patterns are important to make sure you get a nice strong breathing pattern
three-two-one squats again that's right again if you have to do a little five-second rest
you can do a little five-second rest that's okay but I boxing's all those
tons of endurance athletic ability which is why Bob Kahn fitness or Bob Kahn program is
amazing that's why every school should have it because it promotes a lot of the movement
and here she's going to still go into position or boxing stance control one
two one two one two that's it guys and we move in the first part of
your combinations which is pretty much the standard of combinations is one twos
good excellent stuff guys excellent stuff again I want that right elbow and tear
talking a little bit more so be cautious you keep the elbow nice and tight just keeping a
good boxing stance good boxing stance now what I want to do is so one two and two bounces one
to bounce bounce one to bounce bounce keep that rhythm so now we're teaching you to
throw combinations when your feet are planted and then balancing in between combos there you
go look at that that's great now you guys deserve to feel legit starting to feel like
fighters now everything's rolling start to get the sweat on put it all the good use one more
combination now what I want to do is I wanted to go back into a boxing stance and throw it
3-2 or a left hook right hand good nice and easy good left hook right hand left or right
I keep that pace you know she's staying controlled and just working on her position
and she's not rushing anything guys not watching anything this is warm-up now or three two and two
balances in between bounce bounce plant left to AK right hand bounce bounce left
or granite that's right they keep that move that momentum just keep you nice and steady
now clearly you'll find some students have a better idea with this I'm client or have a
better you know or have a better ability with this and others and if you know the balance in between
is not working for them then just give them safe and one spot throw it right there in that position
next combination is a 1-2-3 - so stand still one two hook cross one two that's right three two so
now we're stationary one two three - very good one two three - good one two three - one two three -
one more one two now here going to do can throw one two three two two balances - jumping jacks go
that's it now walk back into position there you go guys that's what we want so again teaching
you to go in different positions plant your feet and throw combinations very good this is
great guys continuous movement different movement patterns but again understanding the concept of
fluidity and strong boxing movement patterns and this awesome six minute level one week's
one two for warm-up you have five seconds she's going to do one more after this and that's your
warmup complete one more and time go work guys that's your beginner warmup done awesome work