What's going on, contenders!
Today we're doing a hand weight / dumbbell workout
to build stamina and punching power.
I filmed this video twice,
once using a 1-pound wrist weight,
and the second time using a 3-pound dumbbell.
So you'll see me using both.
I don't recommend going above 3 pounds,
as it starts to compromise your punching motion a bit too much.
It compromises your technique.
You'll also want to be careful not to fully extend with full force
so as to protect your elbow joints.
We're gonna do 5 exercises,
we'll do each one for 30 seconds
with a 10-second break before moving onto the next.
We'll do this circuit 3 times.
The first exercise is straight punches, extending out.
Then uppercuts, similar to a shoeshine.
Next is overhead punches, reaching up.
Then hook punches, focus on rotation of the body.
Finally, lateral pulses, just short motions.
Grab your hand weights and your dumbbells,
a
an
and
and L
and LE
and LET
and LET'
and LET'S
and LET'S G
and LET'S GO
and LET'S GO!
(Bell dings) Time in, straight punches, go!
♪ Soft electro music ♪
If you have dumbbells, you can go at more steady pace.
Make sure to protect your joints.
If you have hand weights, you can pick it up.
Go a little bit harder, go a little bit faster (better, stronger?)
Push, push, push!
♪ ♪
(Bell dings)
All right, time! Take a 10-second break.
♪ ♪
(Bell dings) All right, time in!
Shoeshine, roll it!
Roll the hands, little uppercuts, mini-uppercuts.
Go, go, go!
♪ ♪
Be steady, be consistent.
If you can go harder, push yourself!
We got 3 sets.
♪ ♪
Nice work, hang in there!
♪ ♪
(Bell dings)
All right, 10-second break, just relax.
Relax your shoulders.
Keep holding your dumbbells if they're in your hands.
Or your hand weights if you've got them, your wrist weights.
(Bell dings)
Ready, go, punching overhead!
Go, go, go!
Now, it doesn't have to be full-on punching,
you can just be reaching over, reaching up.
Building stamina, building endurance.
You're building power by overcoming inertia.
Overcoming inertia from the weight.
Hang in there, steady pace, good work.
♪ ♪
Nice, nice, nice!
♪ ♪
(Bell dings)
All right, time, relax.
Nice work!
♪ ♪
(Bell dings)
Okay, ready, go! Hook punches!
Go, go, go!
Now the key is here to turn the body.
You can let the shoulder come late.
Get a little bit of stretch.
Get a little bit of stretch in the chest.
Turn the body.
Let the weight in the hook come through.
♪ ♪
Excellent, nice work, turn, turn, turn!
♪ ♪
Twist, twist, twist.
Let the weight follow through.
(Bell dings)
All right, excellent, take a little break.
♪ ♪
(Bell dings)
All right, lateral pulses, short pulses.
If you've got the dumbbell, you can go a little bit slow and steady.
If you've got a light hand weight, one pound or less,
then you're gonna pulse it fast.
Push yourself fast.
Short motions, almost like you're flying away.
Short motions.
♪ ♪
That's it, hang in there, this is hard!
Push yourself!
(Bell dings)
All right, excellent, one round done.
One cycle completed, take a short rest.
We're going again, starting from the top. Ready, get ready in a bit, relax though.
♪ ♪
(Bell dings)
All right, straight punches, back in there, go, go, go!
♪ ♪
That's it, steady pace.
Hang in there, steady pace.
♪ ♪
Nice work!
♪ ♪
(Bell dings)
Excellent, time!
Relax your shoulders, relax your arms.
Next coming up is the shoeshine.
But you don't have to move your feet too much.
(Bell dings) Ready, go!
Uppercuts, uppercuts.
Short little uppercuts like a shoeshine, but easy on the feet.
Not much, just small steps with the feet if you want.
You don't have to move your feet too much.
Pulse, pulse, pulse!
That's it, quick rotations, go, go, go!
♪ ♪
Hang in there, good work!
(Bell dings)
All right, nice, just relax.
Take a few seconds.
♪ ♪
(Bell dings)
All right, punching overhead, go, go, go!
♪ ♪
That's it, that's it, go, go, go!
Reach up, up, up! Reach high!
Full extension.
♪ ♪
(Bell dings)
All right, nice work, take a little break.
Next we're getting into the hook punches.
♪ ♪
(Bell dings) All right, go!
Turn the body, turn the body, let the arm come through.
A little bit of stretch when you release this punch.
Let the shoulder come late, follow through.
But if you're not sure what I mean by that,
then just turn your body and throw the hook.
♪ ♪
Left, right, left, right.
Go, go, go!
♪ ♪
(Bell dings)
All right, perfect, relax your arms, take a little rest.
We got pulses next, which is probably the hardest one.
Lateral pulsing.
♪ ♪
(Bell dings)
Okay, arms up to the side, go, go, go!
Up,
Up, up,
Up, up, up,
Up, up, up, up,
Up, up, up, up, up!
♪ ♪
Nice work, hang in there.
Good work!
Stay strong!
♪ ♪
(Bell dings)
Excellent, that's two rounds, we've got one cycle to go!
Excellent work!
One more cycle!
(Bell dings)
All right, start with the straight punches.
Out, out, out! Steady pace!
♪ ♪
Good, keep going.
♪ ♪
(Bell dings)
All right, time, relax.
We're almost there.
Almost all the way through this workout.
Next is the shoeshine, rolling uppercuts.
(Bell dings)
Ready, roll it, roll it, roll it!
Obviously, if you have the dumbbell,
something heavier than 1 pound, you go a little bit slower.
A little more steady.
Muscular strength and stamina with the heavier weight.
Roll it through.
Good, good!
♪ ♪
(Bell dings)
All right, nice, take a little break, good work!
Punching overhead next!
(Bell dings)
Okay, go! Overhead reaching, punching!
Up,
Up, up,
Up, up, up,
Up, up, up, up!
♪ ♪
Stay strong, hang in there!
I know you're feeling this.
♪ ♪
Good work, good work, stay strong.
Keep pushing!
♪ ♪
(Bell dings)
All right, time!
Relax for a little bit.
♪ ♪
(Bell dings)
Ready, hook punches, go!
♪ ♪
Turn the body, turn the body, turn the body!
♪ ♪
Nice work, keep rotating, keep going, keep working!
♪ ♪
(Bell dings)
And time!
All right, we got 1 more exercise left.
And then you're done, you're complete.
♪ ♪
(Bell dings) Ready, lateral pulses, go!
Give me your best at the end, finish strong!
Pulse, pulse, up, up, up!
Your shoulders should be feeling this!
♪ ♪
(Bell dings)
All right, done, time!
Fantastic work, contenders!
Excellent stuff!
Now, if you like this workout, make sure to KO the subscribe and the like buttons.
Give them your best 1-2!
I'd recommend to do this workout 2-3 times a week,
especially to build stamina and punching power.
You're building stamina and the muscles with the extended exertion,
working over a longer duration of time,
you're building power by overcoming the inertia of moving the weight.
All right, contenders, until next time!
Keep your hands up, your chin down and your eyes on the prize.
Peace.